Network Fitness SMR

How to Maintain Your Strong Muscles

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• About Network Fitness
  • About Jeff
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  • 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
      • 1. Slow Leg Drop
      • 2. Sit & Rock
      • 3. Rollover & Press
      • 4. TFL Rock & Roll
      • 5. Frontal Hip Rock
      • 6. Seated Rollout
      • 7. Lying Glutes Rollout
      • 8. Double-Glutes Rock
      • 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
      • 1. Pecs Squeeze
      • 2. Pecs Leg Press
      • 3. Lying Pecs Arm Circles
      • 4. Infraspinatus Rotations & Shrugs
      • 5. Subscap Press
      • 6. Supra Bridge
      • 7. Supra Press
      • 8. Levator Bridge
      • 9. Levator Press
      • 10. Neck Nods
      • 11. TP Butterfly
      • 12. Side Roll
      • 13. Side Rock
      • 14. SCM Press/Rock
    • Chapter 5. Arms, Elbows & Wrists
      • 1. Triceps Head Grab
      • 2. Biceps Rock & Press
      • 3. Brachi-Rock
      • 4. Extensors Roll
      • 5. Extensors Rock & Press
      • 6. Super Press
      • 7. Flexors Roll
      • 8. Flexors Rock & Press
      • 9. Pronator Press
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    • The Girls
      • The Benchmark Girls
        • Angie
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        • Mary
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      • Michael
      • Michael
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  • SMR for CFE WODs
    • Running
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• Workouts
  • 100 Day Challenges
    • Overhead Squats
    • Burpees
    • Push-ups
  • CrossFit
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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

Breathe

21-15-9 reps of:  Wall-Ball, Box Jumps, & Burpees

Standard weight for Wall-ball: 20 pounds for men, 14 pounds for women

Standard height for Wall-ball: 10 feet for men, 9 feet for women

Standard height for Box Jumps: 24 inches for men, 18 inches for women

Burpees are just pure, clean FUN!

Pics and vids coming

• 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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