Interview with Jeff: What is SMR?

This short interview was conducted just prior to the SMR Coaches Clinic at CrossFit Invictus in San Diego. Jeff was asked to describe what SMR is, and why would you want to do it. He gives brief explanations to the science and methodology of self-myofascial release. If you aren’t doing it, you should be! Watch the video to learn more.

Bike Wear World filmed this interview. They’re big fans of SMR, and Jeff appreciates their help promoting it to the public. Thanks, Sami!

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February 21, 2010  Tags: ,   Posted in: SMR, Uncategorized  No Comments

We’re NASM approved!!!

NASM Provider

Earn 1.6 NASM CEUs

Learn New Techniques and Get Great Stuff, too!

 
Our 2-Day SMR Coaches Clinic will not only provide you with valuable self-therapy techniques for you and your clients, but will also almost complete your educational requirements to maintain your trainer credential (and you get $200 worth of SMR products). We can now offer 1.6 of the 2.0 Continuing Education Units (CEUs) that NASM-certified trainers require to maintain their certification credential.
 
So come check us out the next time you get a chance and let us help you help yourself and your clients. We look forward to seeing you soon!

February 10, 2010   Posted in: SMR  No Comments

2010 Resolution: Give You What You Want

Shoulder Problems?

Starting this week, we are taking requests for what YOU want to see described in words and shown in video. Take your pick from whatever area of the body most interests you…do you have pain following workouts in your IT Bands? Does your knee dip inwards when you squat deep (with or without pain)? Do you have trouble reaching all the way overhead without tilting your hips or arching your back?

Pick the area of the body that troubles you, and Jeff will setup a sample program of SMR and corrective functional exercise strategies in keeping with the CrossFit method. We want to hear from you, so leave your comments below.

January 5, 2010  Tags: , ,   Posted in: SMR  4 Comments

SMR for 091229

Here is a fascinating and easy-to-read over view of human tissue, Davis’s Law, plyometrics, elasticity of tissues and plasticity: http://www.begin2dig.com/2009/06/plastic-vs-elastic-when-talking-about.html

Continue working on your “trouble area.” What differences do you notice? Post comments regarding your progress.

December 29, 2009  Tags: , ,   Posted in: SMR  No Comments

SMR for 091228

The RF Flex SMR exercise for the quads.

Now that you have found your “trouble area,” you need to work it every day until it is no longer your trouble area. If you don’t yet know how to work through the muscles in that area, click here to download the SMR Introduction. You will get your best results by applying gently increasing levels of pressure to the tightest knots in your muscles for at least 30 seconds. Autogenic inhibition takes at least 20 seconds, but can take much longer. It is the physiological response that causes your muscle knots to relax.

It takes your muscles at least 3 weeks to remodel the number of sarcomeres (the smallest functional units within the muscles) so that the tight and shortened muscles stay lengthened and allow more functional movement, so STICK WITH IT!

December 28, 2009  Tags: , ,   Posted in: SMR  No Comments

SMR for 091227

If you don’t know what your “trouble area” is, take about 15 minutes to find it…

This is the face you'll probably make when you find your trouble area.

Try to relax your body as much as possible while you lie on the massage ball with different parts of your body.  You’ll find one area that is unusually tight (and probably the most sensitive, too). Remember to chase the area with the most tension, not necessarily the most pain.  A healthy, relaxed muscle will wrap around the ball to some degree. If you feel that you lie on the ball with one particular area and your muscle mass simply does not give at all, THAT is your spot!

Once you know your “trouble area,” work it for as much time as it takes to get a significant release in that area. If the tight spot is in your center thigh or between your shoulder blades  (where everyone has a significant amount of muscle mass), when the muscle “gives” and you get that release you should feel the ball sink into your flesh as your body absorbs the ball and it is FAR more comfortable to lie on it.

Post your comments regarding how easy it is to find your tightest muscle, and how long it takes to let go.

December 26, 2009  Tags: , ,   Posted in: SMR  No Comments

SMR for CrossFit WOD dtd 091226

Rest DayPick at least 3 SMR exercises to spend 10 minutes on each one. They can all be for the same area of the body (Center Quad Rock & Roll, Thigh Press, RF Flex)
Remember to breathe deeply and consistently while you apply pressure to your knots. Deep, slow exhalation brings a natural sense of relaxation (like when you yawn or sigh), and we want you to capitalize on this response. If you can't breathe normal, deep breaths then lessen the amount of pressure being applied to your knots (you're fighting the release).

December 26, 2009  Tags: ,   Posted in: SMR  No Comments

SMR for CFE WOD dtd 091226

10x Repeats, 5x Rest

3+ Hours After  Anaerobic Endurance Strength & Conditioning WOD

 Choose ONE of The Following Sports: All out efforts.

 Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

SportPre WODPost WOD
SwimRF Flex, Core Press, Side Roll, TP ButterflyRF Flex, Side Roll, Side Rock, Subscap Press
BikeVMO Rollout, TFL Rock & Roll, Core Press, QL Double-Ball RockCenter-Lying Rock, VMO Rollout, Core Press, Side Roll
RunSoleus Rock & Roll, Center Quad Rock & Roll, Slow Leg Drop, QL Double-Ball Rock, Side RollSoleus Rock & Roll, Post Tib Rotations & Slaps, PB Rock & Roll, PL Rock & Roll, Sit & Rock/Press, Slow Leg Drop, Rollover & Press
C2VMO Rollout, Side Roll, QL Double-Ball Rock, TP ButterflySoleus Rock & Roll, Arch Rock, Outer Quad Roll, VMO Rollout, Side Roll, SPI Rock & Roll
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

December 26, 2009  Tags: ,   Posted in: SMR  No Comments

Christmas wishes to everyone!!!

Do your appropriate WODs and then:

The final unit Jeff served with in the Marine Corps. Their official motto is "habeo meum" which means "I got mine." Here's to holding your loved ones close to your heart this holiday season!

Rest DayPick at least 3 SMR exercises to spend 10 minutes on each one. They can all be for the same area of the body (Center Quad Rock & Roll, Thigh Press, RF Flex)
Remember to breathe deeply and consistently while you apply pressure to your knots. Deep, slow exhalation brings a natural sense of relaxation (like when you yawn or sigh), and we want you to capitalize on this response. If you can't breathe normal, deep breaths then lessen the amount of pressure being applied to your knots (you're fighting the release).

 

December 25, 2009  Tags: , ,   Posted in: SMR  No Comments

SMR for CrossFit WOD dtd 091224

WODPre WODPost WOD
Deadlift 1-10-1-20-1-30 repsCenter Quad Rock & Roll, QL Rotate & Press, Soleus Rock & Roll, Outer Quad RollSide Roll, SPI Rock & Roll, RF Flex
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.

December 24, 2009  Tags: ,   Posted in: SMR  No Comments