23

Jun / 10

Stretching the Truth

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Alright folks, it’s time to be honest with one another.  How much time do you devote to stretching and improving your flexibility?  No the yawn and stretch before bed or after waking up doesn’t count, and yes we incorporate dynamic stretches into the warmups from time to time, but beyond those times do you take time to stretch?  For me, the answer tends to be no as I usually find some excuse to talk myself out of it or distract myself and conveniently forget to come back and stretch.  Whether I’m too drained from the workout, my muscles are too tight and/or tired right now, I’m rushing out of the gym to somewhere else, or I just don’t have time right now I think I’ve used every excuse there is to avoid stretching.  Sure I roll on the foam roller or use the lacrosse ball to help loosen up my muscles, but what am I really doing to help improve my flexibility beyond the workout I’m preparing for?  Sadly, the answer is not much.

Roger Harrell discussed stretching and flexibility in a 2006 CrossFit Journal article.  In his opinion, gaining flexibility is primarily about discipline (exactly what I didn’t want to hear).  That’s right folks, there’s no quick fixes when it comes to improving flexibility, just like there’s no quick and easy way to get stronger either.  If we want to get stronger, we lift.  Well, if we want to get flexible we have to stretch…at least once a day, at a very minimum, is Roger’s recommendation…but shoot for multiple times per day in order to see quicker improvements.  Also, he recommends that shorter, more frequent stretching is better than longer sessions, less frequently.  That means that 7 ten minute sessions a week is much more beneficial than 1 seventy minute session a week.  He also emphasizes some light, dynamic stretching mixed into a warm-up, but that stretching post WOD is where we’ll get the most bang for our buck because our muscles are warm, more relaxed, and are better able to work through their range of motion.  That means instead of sprinting out the door as soon as you finish your WOD, consider taking 5-10 minutes to cool down by stretching off to the side.

Kelly Starrett of CrossFit San Francisco, PT guru and Recovery extraordinaire, has a wealth of knowledge in this area.  He runs the CrossFit Mobility and Recovery Seminars and films video clips for the CrossFit Journal on the subject of improving flexibility and mobility.  One such clip appeared recently in the Journal and may help many of us incorporate stretching into our workdays.  In the Executive Stretching Series Kelly introduce some stretches that those of us who have desk jobs wouldn’t be embarrassed to do at work.  It’s as simple as sitting up tall in our chair, crossing one leg over so that the ankle is on the opposite knee, and leaning forward to stretch.  You can also stretch your hamstring by propping a leg on something and leaning forward in a similar manner.  Kelly in a big proponent of contract-relax stretching whereby you hold a stretch for 10 seconds or so, actively resist for 5 seconds, relax, then sink a little bit deeper.  We’re all extremely dedicated when it comes to getting stronger and kicking ass in our met-cons, so let’s show we’re disciplined enough to stretch at least once a day.

WOD 06.23.10

Clean Skillwork

“Jackie”
Row 1K
50 Thrusters @ 45#
30 Pullups

18 Responses to “Stretching the Truth”

Anna
June 23, 2010 at 7:28 AM

Oh no… not Jackie!!

Great post Sean, I know I personally need to stretch way more. Maybe writing it up on the board as a part of the workout will help remind us. We are visual people!

Sleep 10:30-6:40. Slept in 10 min to make sure I beat Drew!

Drew
June 23, 2010 at 9:12 AM

2220-0635= BOOYAH!! that was seriously what i slept too.

Is this post about my poor hamsting flexibility? I will work on it.

USA IN STOPPAGE FOR THE WIN!!!!

Xuan
June 23, 2010 at 9:55 AM

11-6:30
That was a frustrating match, but great outcome!

Anna
June 23, 2010 at 10:50 AM

Suuure Drew! Jenna… can I get some back-up here?

Even Brian is trying to sabotage me, keeping the TV on to keep me up.

Anybody wanna go to Vegas 9/30-10/2? flights $39 each way on Southwest 72-hour sale. Be spontaneous and book it, even thought the trip is 3 months out.

Brian
June 23, 2010 at 11:08 AM

Its True…. Sabotage was in effect, well how could you blame me… The E! True Hollywood story of Michael Jackson and his chimp Bubbles was on!

Pooja
June 23, 2010 at 11:23 AM

ha glad today’s my off day. 10:30pm-5:45am… had to be at the bar at 6.30 to watch the extremely tense match!!

but, DONOVAN IN 90+1!!!!! dude, still on a high from that game. USA! USA!

anna – vegas in september.. i could be persuaded ;)

Marcus
June 23, 2010 at 12:23 PM

Sleep: 2300 to 0615

ruth
June 23, 2010 at 3:04 PM

Sleep 2200-0500. I too was sabotaged but Sean was up writing the post not watching Access Hollywood so not so bad!!

Vegas in Sept eh? Well if the WHOLE gym goes I guess we wouldn’t need a sub!!

Pooja
June 23, 2010 at 3:38 PM

i can see the vegas WOD now…

3rnds
3 beers
2 mixed drinks
1 shot

;)

Jake
June 23, 2010 at 3:51 PM

Sign me up for that WOD!

ruth
June 23, 2010 at 9:28 PM

Yikes! How about amrap it?

Trapeze class July 11. 3-5pm. $40 each if we get 10 peeps. Reserve your spot asap 8 spots left!!

Sean
June 23, 2010 at 9:32 PM

Snatch 3×3 @ 175
WOD in 7:48

Xuan
June 24, 2010 at 9:53 AM

I like where your head is at Pooja ;P

Michael H
June 24, 2010 at 11:35 AM

Pooja, beer before liquor will surely get you the puke award

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[...] Roger Harrell discussed stretching and flexibility in a 2006 CrossFit Journal article.  In his opinion, gaining flexibility is primarily about discipline (exactly what I didn’t want to hear).  That’s right folks, there’s no quick fixes when it comes to improving flexibility, just like there’s no quick and easy way to get stronger either.  If we want to get stronger, we lift.  Well, if we want to get flexible we have to stretch…at least once a day, at a very minimum, is Roger’s recommendation…but shoot for multiple times per day in order to see quicker improvements.  Also, he recommends that shorter, more frequent stretching is better than longer sessions, less frequently.  That means that 7 ten minute sessions a week is much more beneficial than 1 seventy minute session a week.  He also emphasizes some light, dynamic stretching mixed into a warm-up, but that stretching post WOD is where we’ll get the most bang for our buck because our muscles are warm, more relaxed, and are better able to work through their range of motion.  That means instead of sprinting out the door as soon as you finish your WOD, consider taking 5-10 minutes to cool down by stretching off to the side… READ MORE [...]

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