Friday 170623

4 Rounds for time:
10 Overhead squat 155#(105#)
20 Handstand push-ups
30 Calorie row

Post results to comments or BTWB

OVERHEAD SQUATS 

These little buggers can be a humbling experience, especially if you lack the mobility to comfortably get into the right positions.  The video above is the first in a 5 part series by Dan Pope with Fitness Pain Free.  Take some time, watch ALL 5 VIDEOS and get some great ideas on getting loose for the workout today.  Here are some of the key points from the post you can see here

Some things to keep in mind with these stretches:

  • The longer you hold a stretch, the more of a permanent change you’ll create in that tissue.  The concept is called total end range time (TERT) and research shows that the longer you hold the stretch, generally the better results you’ll get (Flowers & LaStayo, 1994).  (Keep in mind that most of the research has been done in individuals with contractures which is a bit different then an athlete looking to increase their overhead flexibility)
  • The worse your flexibility is, the more stretching you’ll have to do.  Remember the concept of TERT, more time stretching = better results.  Daily stretching works best in my experience
  • If you have a flexibility limitation and can’t perform these exercises correctly you’ll be at an increased risk of injury.  Hammer your flexibility before trying to add weight to these exercises.  Training with poor flexibility and bad form will build poor motor patterns and future injury.  When learning to snatch correctly after having learned  how to do snatch with poor technique, you’ll have to break your old habits and then form new ones.  This process takes a long time and a lot of effort.
  • I honestly believe one of the major reasons why people get injured or hurt in crossfit is because they are doing exercises that require extreme ranges of motion like muscle-ups, ring dips and olympic lifts and they aren’t simply flexible enough to perform the exercises properly.  These exercises require a tremendous amount of flexibility, stability and coordination.  Couple that on top of a fatigued athlete in the middle of an intense workout and you’ve got an injury on your hands.  Let’s avoid this!
  • Holding a stretch for a prolonged period of time decreases the muscle’s ability to produce power.  The longer the stretch is held, the larger the decrease in power.  I discussed this topic in length HERE:  Because of this phenomenon I recommend spending a good 30 minutes really hammering your flexibility the day before a squat session.  In the warm-up before the session the same stretches can be used but I wouldn’t hold them quite as long and I would use some of the contract relax and reciprocal inhibition techniques more.
  • Another thing to keep in mind is that the hip flexors directly oppose the hip extensors, which produce power in the squat.  I would recommend thoroughly stretching the hip flexors immediately before squatting for the flexibility benefits as well as the added benefit of turning off a muscle group that may be decreasing the power output of the hip extensors (glutes mainly) during an exercise like the squat.
  • The reciprocal inhibition and contract relax techniques have a neurological component which provide fast improvements in flexibility.  They are very powerful tools, give them a shot.

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