Flexibility is a very important component of CrossFit. If you are not flexible you will not be able to master all of the wonderful exercises. How do I get flexible? It is easy…. STRETCH! Gaining flexibility is ultimately about discipline. I know after a hardcore WOD, the last thing you want to do is stretch. But, that is the best thing for you to do!
The best way to improve your flexibility is to stretch at least once per day, and if possible more! It is better to stretch for about 10 minutes per day instead of accumulating it all up to 70 minutes once per week. Stretching is something that you need to commit to long term to maintain your flexibility.
Flexibility is not something that automatically comes with strength training. On the contrary, strength training without stretching can lead to dramatic reduction in flexibility. Do you know what is happening to the muscles when you are working out? The muscles are shortening, so it is very important to continually stretch the muscles to maintain the length. In many cases, when taken to the extreme, such a lack of flexibility will result in loss of “normal” function, not to mention loss of high-performance function so important to athletes.
Making significant increases in flexibility will bring improvements to your performance. Having a larger ranges of motion (ROM) will allow for longer periods of applied force, improvement in technique, and reduction in joint strain.
When is best to Stretch?
This is a question that everyone asks…. should I stretch before or after a workout??? I recommend both! The stretch before the workout will be more of a “Dynamic” stretch, meaning that you take the muscle through a range of motion instead of a static hold. This will help to warm up up the joint and get the synovial fluid pumping through it (to lubricate the joint). After a workout when the body is nice and warm, you want to do a “static” stretch. In a static stretch, you hold the stretch for approximately 20-30 seconds. You want to make sure that the muscles are warm when you do this type of stretching or like an elastic band, the muscle will go right back to where it was when you started. What a waste!
Get stretching everyone, you want to get nice and flexible so that all these gymnastics elements get easier! Check out the video on shoulder stands.
Today’s Workout:
Buy In – 5R / 5L x 5 sets of OH walking lunge with an Olympic plate. Increase to a heavier plate each set.
WOD: “Jackie”
Elite:
- 1000 M row
- 50 Thrusters (35/45)
- 30 Pullups
Zone 3: Scale to modified pullups
Zone 2: Scale to 25/35lbs for thrusters
Zone 1:
- 500M Row
- 25 Thrusters (scale thruster weight as needed)
- 15 Modified Pullups
Cash Out: 400 M run followed by a full body STRETCH!
jackie and shannon are going to kick my ass at 7am!!! i am going to be sore from this one!
positive thinking:
todays goal: kick that jackie bitches ass!!
Damn, Jackie on a strength day. What are you doing to me Deanna?
Hmm, perhaps I should do a double? I’ll see how I feel after work.
jackie and i had a few issues today but i am getting stronger!!!
i love cfz!!
thanks to donald, rob and, especially, shannon for all the support this am!
Sean, you can do Jackie tonight if you like – I know the benchmarks are hard to pass up! You could then work strength tomorrow during the day then Sat am as well!
hey Cam and Sean….I am going to double up today…..Jackie then Strength training if that is okay. What is on the bill today for strength, Cam? See you at 6? Jackie’s gonnna GET IT!!
This looks like a good one! Can’t wait.
M-Train – there’s snatch training, back squats, muscle up practice, and I think some presses.
No Jackie for me today. Just a nice quiet lift of shoulder presses and floor presses.
Anybody know how to write a S.M.A.R.T. goal to increase flexibility? How can one measure flexibility? Just how I “feel” in a month?
Brian, you can mark your progress by how much more limber you are during specific stretches, or how much more range of motion you have. For example, if you work on stretching out your hamstrings, eventually you may be able to actually lean down enough to rest your forehead on your knee during a leg stretch.
hey Brian, when you come in next, maybe today? We can go over that after class.