Network Fitness SMR

How to Maintain Your Strong Muscles

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• About Network Fitness
  • About Jeff
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• SMR Tips & Tools
  • SMR Manuals
  • SMR Movements
    • Chapter 1. Lower Leg & Foot
      • 1. Gastroc Press & Rock
      • 2. Soleus Rock & Roll
      • 3. Post Tib Rotations & Slaps
      • 4. AT Press/Rock & Roll
      • 5. AT Grab & Hug
      • 6. PL Rock & Roll
      • 7. PL Rock
      • 8. PB Rock & Roll
      • 9. PB Rock
      • 10. Popliteus Press & Rock
      • 11. Foot Roll
      • 12. Arch Rock
      • 13. Toe Wrap
      • 14. Top Toes Press/Knead
    • Chapter 2. Thighs
      • 1. Center Quad Rock & Roll
      • 2. Thigh Press
      • 3. RF Flex
      • 4. Outer Quad Roll
      • 5. VLO Flex
      • 6. Side-Lying Rock
      • 7. Center-Lying Rock
      • 8. VMO Rollout
      • 9. Inside Thigh Rock
      • 10. Sit & Rock/Press
    • Chapter 3. Hips & Lower Back
      • 9. Core Press
      • 10. QL Rotate & Press
      • 11. QL Double-Ball Rock
      • 12. SPI Rock & Roll
      • 13. Obliques Rock & Roll
    • Chapter 4. Chest, Shoulder, Upper Back & Neck
    • Chapter 5. Arms, Elbows & Wrists
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  • SMR for CrossFit Named WODs
    • The Girls
      • The Benchmark Girls
        • Angie
        • Barbara
        • Chelsea
        • Cindy
        • Diane
        • Elizabeth
        • Fran
        • Grace
        • Helen
        • Isabel
        • Jackie
        • Karen
        • Linda, aka “3 Bars of Death”
        • Mary
        • Nancy
      • The New Girls
        • Annie
        • Eva
        • Kelly
        • Lynne
        • Nicole
    • The Heroes
      • Michael
      • Michael
      • Murph
      • Daniel
      • Josh
      • Jason
      • Badger
      • Joshie
      • Nate
      • Randy
      • Tommy V
      • Griff
      • Ryan
      • Erin
      • Mr Joshua
      • DT
      • Danny
      • Hansen
      • Tyler
      • Stephen
  • SMR for CFE WODs
    • Running
    • Rowing
    • Cycling
    • Swimming
• Workouts
  • 100 Day Challenges
    • Overhead Squats
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    • Karen
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    • Breathe
  • Mickey’s Good-Bye
  • Mud Run
• Upcoming Workshops
  • September 11th, The SMR Hip Mini-Clinic, Huntington Beach
  • September 18th, The SMR Shoulder Mini-Clinic, Sun Valley
  • Workshops Schedule

Swimming

Sport	Pre WOD	Post WOD
Swim	Center Quad Rock & Roll, Soleus Rock & Roll, Side Roll	Side Roll, Core Press, RF Flex, Pecs Squeeze/Leg Press (your choice), Subscap Press, Infraspinatus Rotations & Shrugs

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.

• Recommended Sites

  • CrossFit The BEST general physical preparedness program in the world!
  • CrossFit Endurance The BEST endurance complement to CrossFit.
  • Mud Run Here’s where to register! (at 12:01 am on New Year’s day)

• Site Links

  • Carolyn's Gym My wife’s website
  • SMR Tools Need the SMR tools? Click HERE
  • SMR Videos watch video clips from our clinics

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