Coool Down Time

Track day at Santa Monica College tomorrow at 6:30pm!

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

120 pound Overhead squat, 30 reps

10 Muscle-ups

James McCoy 0rds+8 Muscle-ups, Joe D 0rds+4 Muscle-ups, Zeb Pascual 0rds+3 Muscle-ups

The long awaited classic cool down was designed to address some of the common faults and dysfunctionas we see in the gym on a daily basis; primarily shoulder mobility and a tight posterior chain. This is by no means the be all end all of stretching series, but a great start to something you should be working on regulalrly.  Most of the names should be familiar to you, but there are demos available in the Video Library.

We have designed the cool down to be about 10 minutes long, assuming you move from exercise to exercise and hold each stretch for about 30 seconds each. You can easily turn this into a full stretching cycle by repeating the movements for a second round or increasing the hold time to a minute.  The sequence is as follows:

Cat Stretch
German Stretch
Active Hang
Wall Extensions
Bridge Hold
Pidgeon Stretch
Quad on Wall Stretch
Hamstring Stretch (Pike and Straddle)
Plow Stretch
Sampson Stretch
Calf Stretch
Wrist Mobility

Whenever possible, try to implement the PNF style of stretching as opposed to the more common isometric or static holds. PNF stands for Proprioceptive Nueromuscular Facilitation and is a contract/relax style of stretching that is the most effective way to increase flexibility. I did my best to explain how PNF works in the video, but don’t worry, we will go over it regulalry in class.


Sto and Jo in Kauai, training for the Open Sectionals!


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