08 August 2013

Friday, 09 August 2013

Alright team, this week has been rough. Today's workout should be a short burner, capped at 15 minutes.

For Time:
20 KB Front Squat
30 Box Jumps
40 KB Swings
50 Burpees



Some of you may have seen the coaches or other folks using the MobilityWOD Voodoo Floss bands (see picture below).  These are a great tool if you have pain or soreness throughout your body.  Kelly Starrett of MobWOD (mobilitywod.com) is the expert on this stuff but I will try to explain it a little here.  Generally, soreness in your muscles comes from the build up of lactic acid and other muscle by-products.  These by-products are the normal result of high intensity workouts (think engine exhaust).  But unlike your car, which can expel the exhaust into the surrounding air, our body is a mostly closed system so the only way these by-products exit the body is through other bodily processes that can take a while.

Enter the voodoo floss.  When we put the voodoo floss on we get a high level of compression on the muscle fibers.  When combined with range of motion (ROM) exercises, the compression has the effect of mashing the junky muscle by-products between your muscle fibers thereby breaking up the deposits.  The compression helps to get into those microscopic areas of the muscle that simple stretching just cannot get at.  The second benefit is that while the floss is on, it restricts blood flow to the area where the bands are at, but once you release the pressure, there is a huge inflow of blood which will quickly carry away the by-products that you just mashed up.  Think of a hose that is flowing (your blood vessels), you kink the hose and the flow slows down, but when you release the kink, there is a spike in flow.  This is what your blood is doing, and this quick influx of blood helps to clean the area out and replace the spent cells that are trying to repair your body.

 So what this means to you is that if you have areas that are causing you chronic trouble, or soreness that seems like it is fairly consistent, get yourself some of these bands (or ask on of us to use ours) and start working the junk out. For those of you who already have a set, here are some videos for how to get at the most common areas. So find a super friend (someone who isn't afraid to do things that make you wince in pain) and get after it.

Knee - http://www.youtube.com/watch?v=-RYMV0salw8
Shoulder - http://www.youtube.com/watch?v=lWNirIqaDPk
Elbow - http://www.youtube.com/watch?v=0dgbCDtqdlI
Anke - http://www.youtube.com/watch?v=drTxhTcvLgU
Other areas to try, wrist, upper thigh/hip area, calfs, or the neck (ok not really, that would be a terrible idea).


1 comment:

  1. Thanks Trevor for the info, and being the super friend that I am I'd be happy to wrap your neck for you.

    Dan

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