Teaching a Higher Level of Self-Care
Global Master Trainer
Creator, RumbleRoller Certification
Creator, Alexander Method of SMR
Owner, Network Fitness
Country: USA
State: California
City: Irvine
Gym: Network Fitness
Services: Education Director for RumbleRoller, Post-Rehab Fitness Training
This site has undergone a major update as of Friday evening February 24, 2012.
We will be launching a series of new additions and services in the near future. However, as with any upgrade there might be a few “glitches” in the short term. Please bring to our attention any of these nuisances so that we may remedy them as quickly as possible. Thank you for your interest in our site. We hope to serve your needs for years to come.
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After years of requests from the CrossFit community, we now have a list of the SMR movements for each of the benchmark named workouts. Feel free to download the Adobe PDF and print or email it to share with whomever you choose. We want you to perform better so that you can raise the level of competition out there. 3-2-1…GO! Click here to download the CrossFit Named WODs (as of 6-12-2011) |
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Click here to download the list of SMR for the Girls Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Fran or any other WOD. Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying on top of it. Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck!    |
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Click here to download the list of SMR for the Heroes Pre-WOD SMR should be done prior to your dyanamic warm up and practice movements. Remember, the purpose of SMR is to “turn off” stubborn, overly tight muscles. You want everything awake when you try to crush Murph or any other WOD. Post-WOD SMR should be done following your cool down stretches, as your heart rate returns to normal. Do the rolling movements at the gym, and the ball exercises much later when you have completely cooled down. You don’t want to significantly restrict bloodflow right after your WOD, and the localized pressure possible with the ball is likely to be too much to ensure adequate bloodflow while you are lying your body on top of it. Take your time, breathe deeply, and focus on allowing your muscles to wrap around the ball or roller. Good luck! (The pictures below include the 20 pages in the printable Adobe PDF linked above.)                    
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