WOD 6-13-13

13 Jun

Thursday June, 13 2013


Band / Myofascial Stretching

Resistance bands are an excellent tool to stretch with. What makes bands so effective is that you can do a number of different styles of stretching. Remember the more elastic and strong you are the more ability you’ll have to create speed and power. And in some cases more importantly consistent stretching and flexibility work helps to maintain a pain free and healthier body.
As coaches we would love to know that our Athletes are stretching regularly, even on a daily basis.
more than just a quickie means of loosening up the areas to be trained, but a really intensive Myofascial
Stretching. Myofascial stretching in general, can accomplish two things; calming down of excessive muscular activity/tone, lengthening of connective tissue/fascia
Traditional stretching is two-dimensional (although our body, of course, is three-dimensional) and typically involves stretching a muscle over a joint and involves holding the stretch for a brief period of time (15-30 seconds). Traditional stretching addresses the muscle and the elastic tissue, but not the collagenous, firmer component of our connective tissue. Results are therefore partial and temporary. Lots of people have been diligent about regular stretching for years and still feel stiff and prone to injury!
Myofascial Stretching differs from conventional stretching in three primary ways:
-Time element: Myofascial Stretches are held continuously for at least 90-120 seconds. This is how long it takes for the fascia to begin to let go. Shorter stretches do not affect the collagenous aspect of the fascia (connective tissue) and therefore lead to only temporary, partial results.
-Active elongation: This would for example mean actively extending your arm away from the body and telescoping or reaching your arm as if you’re trying to make it longer, feeling how this lengthens the tissue in a three-dimensional way through your arm.
-Stretching and strengthening occur simultaneously During active elongation of the body, muscle groups opposing the tight fascia contract in a sustained manner. This prolonged isometric contraction of muscles against the resistance of the fascial barrier strengthens them, helping to maintain the elongated state of the tissue you’ve just released.

Oftentimes, pain or stiffness in the body leads to some degree of dissatisfaction with our current state and, without us really noticing it, us working against our bodies in order to correct what we find wrong with it. An example of this would be stretching with the (not always conscious) mindset of trying to force tissue to lengthen.


200- Jumping Pull-Ups
200- Sit-Ups
400 M. Run
100- Jumping Pull-Ups
100- Sit-Ups
400 M. Run
50- Pull-Ups
50- Sit-Ups
400 M. Run

For Time

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