ROD 021911


Saturday, 19Feb11


AMRAP Saturday

AMRAP I for 10 mins

  • 10 DB Thrusters
  • 20 V-ups
  • 30 Split jumps
  • 40 Mtn Climbers
  •  AMRAP II for 10 mins

  • 7 Burpees
  • 14 Pushups
  • 28 Bodyweight squats
  • 100m run
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    Self Myofascial Release; Why using the foam roller is Important

    This page will tell you how to treat and prevent muscle tenderness and trigger points by removing knots and tightness. By doing so, you will be able to produce faster and more profound strength and muscle building results by allowing your body to move as efficiently as possible.

    Before I get to the good stuff, it’s necessary to briefly discuss the yawn-inspiring, err… very important topic of muscle fascia (which by the way is where ‘myofascial’ comes from).

    Muscle fascia is the soft layer of tissue that covers all the muscle tissue throughout your body. It’s purpose is to help protect and hold the muscles in place.

    So, why would you want or need to use self myofascial release exercises and techniques?…

    …Well, long story short: You need to keep your muscle fascia healthy.

    The muscle fascia often becomes tight or constrained for any number of reasons: Too much of a certain activity or movement, not enough stimulation of certain muscle groups, general overuse of groups muscles or injury – among other things.

    Basically, you’re at higher risk for problems if you do a lot of repetitive activities like sports or, hmmm… weight lifting!

    The problem starts when trigger points form. Trigger points occur in small areas within the skeletal muscle tissue, and are sensitive to pressure. They are distinguished by dense, hardened strips of muscle tissue. Put simply, they are muscle “knots” that hurt like hell when you press down on them.

    This results in muscle tightness, damage to the muscle fascia and ensuing inflammation. If you don’t do anything about it, then the constant irritation and inflammation to the fascia will turn it into hard and inflexible scar tissue; not to mention how grumpy you’ll be from dealing with chronic discomfort or pain. Doesn’t sound too fun, eh?…

    …So do something about it! Prevent it or treat it using self myofascial release. Self myofascial release exercises work by manipulating the fascia and the underlying muscles to “massage out” those nasty knots and keep your muscles pliable.

    Self Myofascial Release Benefits

    Importance for Lifting Weights. It is especially important for you, as a weight trainee, to perform self myofascial release, even if you don’t have any ailments, aches or pains. Weight lifting obviously involves using the muscles intensely and frequently, which by itself puts a great deal of stress on the muscles and the fascia.

    And although weight lifting is one of the best things you can do for yourself, it also brings possibility of training with sub-par technique or in a way that causes a muscular imbalance (e.g. too many pushing exercises): All the more reason to use self myofascial release!

    List of Benefits. By using a few basic techniques and exercises, which I’ll describe shortly, you can reap the following benefits of a more balanced and efficient body:

    • Correct muscular imbalances
    • Increase range of motion and flexibility
    • Improve strength and performance
    • Reduce muscle soreness
    • Reduce muscle tension and excessive stress on joints
    • Prevent injuries

    Now that I’ve hopefully convinced you of the importance of these exercises, Come and see me, Coach D, for further instructions.