Everybody, this is the Foam Roller.
Foam Roller, this is Everybody.
Now that we’ve gotten past the introductions, it’s time for you two to start getting up close and personal. You see, day in and day out, you come in the gym and beat the heck out of your bodies. In the process, your muscles experience tiny micro-tears as they grow and repair themselves. That’s part of the soreness that you feel two days after the Bear Complex. However, over time, those areas most prone to that micro-trauma begin to accumulate scar tissue. This most commonly leads to lack of mobility in those problem areas.
Here’s where the foam roller comes to the rescue. Achy knees? Roll out your IT band. Can’t raise your arms comfortably overhead? Roll your lats and the thoracic region of your spine. It’s really easy to do and, with due diligence, can lead to improvements in mobility and performance. Come in early or stay late and put in work on the foam roller and see what it can do for you. Jon Gilson and EC Synkowski show you how:
Foam Rolling – Part 1
Foam Rolling – Part 2
Further Reading:
Kelly Starrett of San Francisco CrosSFit - Two Words….Fuzz
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
WOD – 7.6.2012
5/3/1 Squat – Week 2
Warm up with 2-3 sets before making your way to the following worksets.
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM
125 meter run
50 Russian Swings
25 Wallballs
125 meter run
25 Wallballs
50 Russian Swings
125 meter run
