5-5-3-3- 5×1 @90%

Rest 5 mins

CrossFit WOD:

75 Double Unders (1x), then complete 3 rounds of:

5 Manmakers+Push Press

10 Toes to Bar

End with 75 Double-Unders

For time!

Have you found yourself plateauing recently during your workouts?  Unable to reach that goal you posted on the whiteboard?  A myriad of things could be contributing to your recent performances including nutrition, sleep and overtraining.  Let’s add something else to the mix-stretching. How many of you are consistently doing some sort of static stretching BEFORE and AFTER brutalizing your body in a WOD?  I must admit that I am a frequent violator of the post-stretching routine but since attending Kelly Starrett’s movement and mobility seminar I’ve made a more concerted effort to stretch and roll prior to going to sleep.  My flexibility has always been a joke but since starting CrossFit I’ve noticed better range of motion in my shoulders and hips (eliminating the Smith machine military presses probably helped).  Now I just need to be more consistent with my stretching to continue to become more limber and improve the elasticity of my muscles.  If you are someone who comes into the box, does the warm-up and then grabs a piece of pvc to knock out a few pass-throughs before jumping into the workout then you are definitely hurting your performance potential.

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion.  PNF stretching can be done with a partner or by yourself and is implemented like this:

1- Mobilize a position of resistance to see if there are flexibility issues present (the hamstrings for instance)

2- Build peak tension in that hamstring for 10 seconds

3- Release the tension and then move into a new range of motion in that position (stretch further)

4- Repeat this for 5-6 cycles or until you stop making change (you can no longer increase the length of your stretch)

Remember that numbness and tingling while mobilizing muscles, tendons and joints is NEVER ok.  Start focusing on making stretching a regular part of your pre and post-WOD routine and see if your numbers get better.  Here is a video of K-Starr in action demonstrating some PNF stretching: PNF Stretching -CN

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Rest Day

Roll it out, stretch, hydrate and get ready to rock tomorrow.