Friday 100129

Ten rounds, each for time:

Run 100m, 1:1 rest

Post fastest and slowest sprint to comments.

Doug focused on his ring dips during "Elizabeth"

Have you been foam rolled lately?

Foam rollers offer many of the same benefits as a sports massage, without the big price tag.  The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

The superficial fascia is a soft connective tissue located just below the skin.It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.  Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group.

– From Foam Roller Exercises for Easing Tight Muscles by: Elizabeth Quinn

We have plenty of foam rollers in the gym.  Get here early, stay a little late and treat yourself to a cheap myofascial release massage.


  1. Matt :

    The unbroken WOD from yesterday was excellent. 4 *’s in my book. Amazing how hard 15 measly box jumps got.

  2. Jeff "CueBall" :

    We had Elizabeth today and this was my first bout with her @ 13:05 rx’d. I’m guessing that this should of been like Fran and sub 10 min. I did well until the end of the 2nd when I was seeing stars. Then I had to break the cleans into 2’s and the dips into 1’s. Am I on the right track for time on this WOD?

  3. Matt :

    Not bad jeff. I would prefer to see this wod w/ a modified load in under 10 minutes. Maximize power output. Play with the catalyst athletics power output calculator to find the right combo btw time and load.

  4. Jeff "CueBall" :

    Thanks Matt

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