When working on yourself, remember that your body will tend to go numb after exposure to the stones (especially the cold stones). You need to be VERY aware of your reaction to the temperature of the stones. The last thing you want to do is freezer burn or properly burn your skin! It is typically best to have a barrier between your skin and the stone such as a cloth, shirt, pants, towel, etc. Once you get familiar with the application of hot or cold, the same SMR techniques you’ve learned using the balls and rollers will apply to the stones. In many cases, all you need to do is lie on the stone and let the hot or cold do the work for you. Your SMR efforts can be cut from more than 30 minutes to less than 5 minutes when done correctly!

Click here to go to the stones section of our site. We will add more stones to our inventory as we determine the safe and practical application with each one.

~ Herophilus of Chalcedon, 335 – 280 BC, Physician to Alexander the Great

3-2-1…GO!

Click here to download the list of SMR for the Girls

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Fran or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!

Click here to download the list of SMR for the Heroes

Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Murph or any other WOD.

Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying your body on top of it.

Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!

Click either link below for a printable list of the named workouts from CrossFit.

Printable SMR movement recommendations for these same workouts are coming soon!

The CrossFit Girls Click the previous link to download a high-quality printable copy of the workouts below.

The CrossFit Heroes Click the previous link to download a high-quality printable copy of the workouts below.

Here is some raw footage from a SMR Coaches Clinic at CrossFit One World.

Each Challenge includes 100 days of doing 1 repetition on day 1, 2 reps on day 2, 3 on day 3 and so on until day 100 in which you attempt 100 reps as fast as possible. Pick a single movement (push ups, squats, sit-ups, thrusters, etc.) and do it for 100 days.

Steve F hanging with some friends

When I first came to you with my tendonitis issues I couldn’t do anything active; my doctor was contemplating surgery!!

On day one you introduced me to SMR and had me rolling out in our first session. I was thinking to myself: “Is this Cajun crazy? Rolling around on …some foam and a ball is going to save me from surgery?” Needless to say, I was so wrong! After only a few months I’m at about 90% – running and being active again! My gut also thanks you. Soon enough I’ll be doing 1,000 burpies and 300 over-head squats!

Thanks for all your Help Jeff & Carolyn!

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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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.