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12 thoughts on “Fri, Aug 8th”

1. I was going to discuss this at some point over the coming weeks but seeing as Shane has brough it up we may as well start here.

   What do you guys think about stretching work? Should we add hamstring stretches into the end of every class? Should you work at home? etc.

2. Dig out a copy of the performance menu article “getting stiffer”. Anyone who doesn’t have the reccomended range of motion on the stretches in there should probably be working on them post workout alright. And every other day of the week (with less aggressiveness though).

   The bitch about flexibility is that you’ve got to really work hard at it to get it, but once you’ve done the work it pretty much maintains itself.

3. Guys – build in stretching post wod asap. I’ve been incorporating a total body stretch after my wods for about the past 5 weeks or so now. I work down from head to toe. It goes, neck, shoulders, bis/tris, wrists, hip flexors (samson stretch), glutes (periformus), quads, lower back (ql) (straddle stretch), adductors, hams, calf.

   Each stretch held for 30sec minimum x2. My flexibility in these stretches has seriously increased, my air squats are deeper and a tight left adductor can now be stretched with ease. My lower back problems (muscular) are also diminishing. It’s my opionion that stretching should form an intregal part of your training, and just because you don’t see it being done in any wod vids doesn’t mean that you don’t do it.

   You should look on it as part of your gymnastic progression:-)

   Now, box-splits anyone??

4. Will – I’m on it (and by that I mean you’re going to show me these tomorrow)

   Helzy – What stretches do you do? Total time for these?

5. H. P. snatches: 45-47.5-50

   Run 400m
   15 Swings, 25Kg
   15 Air Squats
   15 Sit Ups

   3 rounds as rx’d: 12.25. All unbroken apart from a few gasps after the runs.

6. Nice work Ed

   Will, reading the articles now, in PM15 & 16

   No more Rezazadeh

7. You’ll already know some of these. It’s a bit tricky to explain some, so I’ve found some links.

   Neck: drop chin to chest; head back, chin up (keep mouth closed – it makes a difference!), ear to shoulder each side: 20 sec

   Shoulders: http://ergonomics.about.com/od/treatmentprevention/ss/essentstretches_8.htm

   Biceps: hold arm straight out infront, pull fingers back towards you with other hand

   Triceps: http://www.exrx.net/Stretches/Triceps/Overhead.html I have good flexibility here & can reach my other hand up my back and clasp fingers: 30 seconds. Flexibility here is really knocked out after a weights/pull-up combo wod.

   Samson stretch: at top of stretch bend slightly towards the bent knee (if you’re left knee is on the floor then bend towards the right). You’ll get an extra stretch on hip flexor and into obliques and ql muscle: 30 seconds x2

   Glute/periformus: http://www.exrx.net/Stretches/GluteusMaximus/Lying.html 30sec x2

   Lower back/adductor/hams: Split or straddle Stretch. While sitting, straddle your legs out as far on either side of you as possible. Bending from the waist, stretch your body over your left leg, move slowly to the center space between your legs, and then slowly over to your right leg. At the start I couldn’t get my elbows onto the floor. Now my chest is bout 6 inches from the floor and my straddle is wider. I’m aiming for chest to floor!! If your knees roll in it means tight adductors. Aim to keep knees pointing towards the ceiling.
   Also, same position but this time bend sideways and stretch your arm over your ear. Stretches into the waist. I can now grab my left trainer with my right hand, couldn’t a few weeks ago: 30 seconds x2

   Give them a go. Prepare to be shocked!

8. Cheers dude. I think I know why Rezazadeh is out. Too much of this:

   http://www.youtube.com/watch?v=nquiiFMw55c

   Gotta be worried about that floor.

9. Nice.

   And because it bears watching again
   http://au.youtube.com/watch?v=gOA5RbAQWA8&

10. I remember the following quote from Dan John I have spent
    far too many hours of my life watching groups of people stretch their hamstrings like ballerinas, then pull that same hamstring when they rev up to a gentle stride…not even a sprint.

    Since I have absolutely no patience for stretching I used this as my excuse not to do anything. There is no question of the benefits of stretching and anyone would be wise to add it to their program. I just bore easily.

11. 11.28 for the wod. And speaking as someone who can’t even touch their toes, flexibility is definitely something i should work on. After someone mentioned yesterday about keeping lumbar curve during air squats i made a conscious effort on that front today and my reward is pretty damn painful hamstrings.

12. Hang Power Snatches
    Amy: 15-17.5(2)-17.5(2)
    Jeff: 30-25-27.5
    Rob: 40-50(tf)-50
    Ruairi: 50-52.5-55-60(f)
    Shane O: 30-35(f)-32.5

    Run/Swings/Squats/Sit Ups
    Amy – 14:16(10Kg Db)
    Jeff – 12:04 (20Kg Db)
    Rob – 9:05 (25Kg Db)
    Ruairi – 9:35 (24Kg Kb)
    Shane O – 15:24 (24Kg Kb)