Bring out the Stretcher

Bring out the Stretcher

Coach G leading some stretchin'

Coach G leading some stretchin'

Warm-Up: 25 Double-Unders, 10 Back Extensions, Samson Stretch x 3

Shoulder Mobility

Overhead Squat: 15RM

MetCon – 3 Rounds for Time:

5 KB Snatches (50/35lbs) w/ each arm

15 Chest-to-bar Pull-Ups

-If I had $1 for every time I’ve heard the word Paleo in the gym over the last week and a half, I’d be about $100 richer. That being said, why are so many of us going strict paleo? Well, it’s an easy question to answer. We want to make gains all across the board. In order to do this it is imperative to hone in on the diet, but other things should not be looked over. Today, I shall discuss the most annoying thing there is to do after a hard workout. Stretching. Flexibility is not necessarily something that comes with strength and conditioning training. In fact, in some specific cases it can dramatically lead to the contrary. Watching everyone OHS today was either a thing of beauty, or a marker of insufficiency. A wise man will not neglect the avenue of progress. The more we stretch, the more our OHS PR goes up, the more our technique improves, and the less our joints will strain to get us there. We can increase our range of motion (ROM) by stretching AT LEAST 3 times a week. I, personally, jumped on the hard core stretching band wagon a couple of weeks ago. I have dedicated whole days to stretching and skill work with no MetCon or strength work. I have acquired large gains in my ROM and my recovery periods from stretching and foam rolling. Stretching increases our range of motion, while foam rolling allows our muscles to recover at a faster pace. The reason we stretch AT THE END of a workout is because after a WOD, our muscles are warm which allows for greater ROM. This ensures that our muscles are being stretched in a relaxed state rather than fighting against tight muscle fibers! It isn’t a bad thing to do some light stretching in a warm-up, but the majority of your stretching should take place after your workout. Am I making sense yet? I know it’s tedious work after a Fight Gone Bad or a Cindy…but what is 5 minutes on the floor post WOD compared to the 20 minutes of hellacious work you just completed? I think I’ve made my point.

Going to do some hip-openers now,

Coach CBo

By | 2017-04-25T14:40:04+00:00 December 9th, 2009|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. crossfitktown December 10, 2009 at 5:56 am

    This is so true…If you aren’t willing to stretch then you won’t ever make the gains that you possibly could. I feel a second post on the importance of stretching coming on next week. Maybe in reference to poor wrist/ hamstring flexibility.
    -Miss J

    P.S. Ask JK how much he has to stretch.

  2. James December 10, 2009 at 7:16 am

    Stretching is very important and I have been doing a lot more since I hurt my back a few weeks ago. It has definitely increased my recovery time and my ROM has improved as well. I still have areas to work on like my wrist and hips but my hams and back are close to 100% again.

  3. Kerr December 10, 2009 at 9:02 am

    Just remember, everyone. As you type your comments, I am laying on the ground somewhere… stretching.

  4. Taylor December 10, 2009 at 1:08 pm

    Some people have compared CrossFit to a cult. The correct response to this is that CrossFit could not possibly be a cult, because drinking the KoolAid is not Paleo.

  5. Ben December 10, 2009 at 1:40 pm

    Thank you for not starting this post with “Dear BEN,”

Comments are closed.