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!
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.
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 Day | Pick 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) |
|---|
| WOD | Pre WOD | Post WOD |
|---|---|---|
| Deadlift 1-10-1-20-1-30 reps | Center Quad Rock & Roll, QL Rotate & Press, Soleus Rock & Roll, Outer Quad Roll | Side Roll, SPI Rock & Roll, RF Flex |
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
4×5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
| Sport | Pre WOD | Post WOD |
|---|---|---|
| Swim | Center Quad Rock & Roll, Core Press, TP Butterfly, Side Roll | RF Flex, Center-Lying Rock, Core Press, Levator Press, Side Rock |
| Bike | Center Quad Rock & Roll, TFL Rock & Roll, Core Press, Side Roll, SPI Rock & Roll | RF Flex, Center-Lying Rock, VMO Rollout, Core Press, QL Rotate & Press, TP Butterfly |
| Run | Soleus Rock & Roll, Center Quad Rock & Roll, Slow Leg Drop, Core Press, Side Roll, Pecs Squeeze | Post Tib Rotations & Slaps, Outer Quad Roll, Rollover & Press, Core Press, Pecs Squeeze |
| C2 | Center Quad Rock & Roll, Side Roll, SPI Rock & Roll | Post Tib Rotations & Slaps, Arch Rock, Outer Quad Roll, VMO Rollout, SPI Rock & Roll, Side Roll, Side Rock |
| WOD | Pre WOD | Post WOD |
|---|---|---|
| Front Squat 1-10-1-20-1-30 reps | Infraspinatus Rotations and Shrugs, TP Butterfly, SPI Rock & Roll | Center Quad Rock & Roll, Core Press, QL Rotate & Press, QL Double-Ball Rock |
REST DAY: Do Anaerobic Endurance Strength & Conditioning WOD or CrossFit Main Site WOD
| Rest Day | Pick 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) |
|---|
OR
| WOD | Pre WOD | Post WOD |
|---|---|---|
| Front Squat 1-10-1-20-1-30 reps | Infraspinatus Rotations and Shrugs, TP Butterfly, SPI Rock & Roll | Center Quad Rock & Roll, Core Press, QL Rotate & Press, QL Double-Ball Rock |
| Rest Day | Pick 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) |
|---|
3+ Hours After Anaerobic Endurance Strength & Conditioning WOD
Choose ONE of the Following Sports:
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
| Sport | Pre WOD | Post WOD |
|---|---|---|
| Swim: | Core Press, Supra Press | SPI Rock & Roll, Supra Press, Levator Bridge |
| Bike: | Outer Quad Roll, VMO Rollout | RF Flex, Thigh Press |
| Run: | Center Quad Rock & Roll, RF Flex, Soleus Rock & Roll | Core Press, Post Tib Rotations & Slaps |
| C2: | Side Roll, Center Quad Rock & Roll | VMO Rollout, Inside Thigh Rock, QL Rotate & Press |
| WOD | Pre WOD | Post WOD |
|---|---|---|
| "Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups | SPI Rock & Roll, Side Roll, Center Quad Rock & Roll | Levator Bridge, Triceps Head Grab, TP Butterfly |
© 2010 Network Fitness — All Rights Reserved.
Powered by 
