Friday 150220

Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups, 50#(35#)
30 GHD sit-ups
40 Single-arm overhead squats, 50#(35#)

Post rounds to comments or BTW

Eddie R. flying through the air on the ANW course @ Urban Acrobatics!  Don't worry Mandi, this ended well.

Eddie R. flying through the air on the ANW course @ Urban Acrobatics! Don’t worry Mandi, this ended well.


Last week we discussed why dynamic stretching is so important pre-workout and why static stretching before working out has been shown to be detrimental to strength and power.  Today, we redeem static stretchings’ reputation.  There is a time and a place and an importance for static stretching, and THAT IS AFTER YOUR WORKOUT.  I will open this up with a quote from a podcast and coordinating article from Tim Ferris in the 4 Hour Body.  Ferris interviewed Pavel Tsatsouline, a renowned strength coach and he said the following: The benefits of stretching are enormous. Stretching can increase your strength by 10%. It is a lot.” The man explains that “when you lift a weight your muscles contract. And after the workout the muscles remain contracted for some time. The following restoration of the muscles’ length is what recovery is. Until the muscle has restored its length, it has not recovered. Hence he who does not stretch his muscles slows down the recuperation process and retards his gains.” Besides, tension and relaxation are the two sides of the same coin, “if the muscle forgets how to lengthen, it will contract more poorly. And that is stagnation of strength.”  Well, I am sold. If you are not totally sold yet, here are 8

James W. climbing down after a victorious run at the Ninja Warrior course @ Urban Acrobatics!

James W. climbing down after a victorious run at the Ninja Warrior course @ Urban Acrobatics!

great reasons to take some time and stretch after a workout straight from

  1. Muscles do one thing, and one thing only: contract. That is how they work. All muscles cross over at least one joint, (sometimes two) and the action of contracting a muscle causes that joint to move. Here’s a good example: Your quadricep (thigh) muscle originates from the front of your hip (the anterior superior iliac spine, for the technically curious). It crosses over your knee joint, and inserts (as a tendon, since tendons are how muscles attach to bone), to your shin bone (tibia). The action of contracting your quadricep muscle lifts your leg, and moves your lower leg forward, as it straightens your knee.
  2. Muscles are the motors of your body. All action is due to their contraction. They can do more work if they have greater contractile strength. Contractile strength is greater when the muscles are longer. In other words, the longer the muscle, the more work it can do when acting on a joint. Stretched muscles are longer muscles.
  3. Stretching allows greater extension of a joint when moving.
  4. Stretching helps prevent injuries. The more flexible a person is, the less the likelihood of a torn or strained muscle. Over time, proper stretching strengthens both ligaments and tendons. Ligaments attach bone to bone, tendons attach muscles to bone. When you stretch properly, you are microtearing the fibers of your muscles, tendons, and ligaments. When you rest, your body repairs those tears, and you are left with longer, stronger, more resilient muscles, tendons, and ligaments.
  5. Stretching promotes faster recovery. Stretching the muscles helps to move the toxins and waste products of muscular exertion out of the muscles and into the bloodstream, where they can be broken down and eliminated.
  6. Stretching relaxes your body. Relaxing your body allows you to experience less intense negative emotional states.
  7. Muscles that are tight waste energy. Stretching allows you to become aware of areas in your body that are held with undue tension, so you can release those areas.
  8. Stretching feels GOOD!!! Anyone, at any age, can stretch. It does not matter where your flexibility level is when you begin, as long as you work at it you will improve.


I hope I have made a case for both pre-workout dymanic stretching AND post-workout static stretching.  Here is a good video fo some simple stretches you can incorporate into your routine:

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