You and Your Feet
Mr. Hands here again. I hope you read my other post because today we are going to follow up on movement mechanics and address another issue often over looked/misinterpreted.
Our bodies have this thing called fascia all over our body. It is a 3-Dimensional web of connective tissue that extends from our big toe, deep to our bones, all they way to our nerves, organs, and blood vessels. It is a continuous system almost like a Saran Wrap suit. It serves to protect us, exchange nutrients, fascilitate movement, allows for muscles to slide beside each other, and transmit force. Just like our bones, this connective tissue can adapt to the stresses we apply to them. It’s natural for it to shorten over a period of time, much like muscle, so we get tight.
This tightness translates to altered mechanics from the foot, all the way up to our heads and can attribute to pain and dysfunction. Our posture is a great example of the effects of long standing fascial restrictions. In order to reduce this whole systemic shortening, we will need to foam roll the entire fascial line that contribute to the dysfunction or restriction. https://lh5.googleusercontent.com/-bWUdLY0t1eQ/UIUOSyeUPwI/AAAAAAAABEY/IpWZSARaXmg/s400/MYOFASCIAL_LINES.jpg
The foot is the start of both anterior (front) and posterior (back) fascial lines. They extend all the way up the leg, trunk, then finish at the head. By reducing the amount of tension in the fascial system (including tight muscles), we allow for more optimal functioning mechanics. A study was presented at the Fascial Congress of 2012 on “The effects of self myofascial release on the plantar surfaced the foot during sledge rebound jumps”. The study concluded that including a protocol of self myofascial release as part of a warm up will either maintain or increase performance. It was a small study, but, the participants showed an increase in explosive strength by 20% and an increase in jump height of roughly 12-13%.
Our feet is the foundation of our body for movement. They contact the ground, they respond to the ground, they respond to how we walk, run, jump, moon walk, c-walk, electric slide!
Before class spend about 2 min./leg rolling your feet out. Show them a little love.
CJ “Healing Hands” Castro
Warm Up:
coaches call
Technique:
emom for 16 min
odd minutes: 1 power clean + 1 squat clean + 1 shoulder to overhead
even minutes: 8 ring push ups or 4 plyo push ups
Workout:
Rx’d and COMP Team
Open workout 11.3
5 min amrap of
1 squat clean
1 shoulder to overhead
165/110
each rep counts, so say you finished 12 cleans and 12 shoulder to overhead and then 1 more clean you would have completed 12 rounds and 1 clean for a score of 12+1.
9 Comments:
By Squad 29 Jan 2014
The math here makes no sense…
12 Cleans + 12 Shoulder to Overhead = 24 Reps? or 12 Rounds?
Adding one Clean, if we are talking Rounds, would mean 12.1 for a score
Which way do you want it boys?
(that’s all we ladies really want to know anyway)
By Lars 29 Jan 2014
Haha!
By Lars 29 Jan 2014
I want it every way. I want to do whatever you don’t want to do.
By Tom Sarosi 29 Jan 2014
If you complete a round. Score it as a round. If you finish one extra clean add a +1 to your score.
By Alex 30 Jan 2014
Fascilitate… I see what you did there
By Clyde 30 Jan 2014
12.01!!!!!
By Lumber 30 Jan 2014
The score in the example would be 25. Squat clean counts for a point and shoulder to I overhead counts as a point but you can’t can’t the shoulder to overhead unless you have first completed a squat clean.
By Clyde 30 Jan 2014
Can this be posted as the same WOD we did on Oct 11, 2013 so that we can compare our scores from then??
Also 11.3 was with Jerks, not shoulder to overhead.
By Lars 30 Jan 2014
Lumber’s correct. Tom is angry. My score today was 40 if I score it how we scored it during the games open and my score is 20 if we follow Tom’s befuddled logic. And to add insult to injury, Dexter scored 15 and managed to still beat me on the board! I suppose nothing else matters anymore, I may as well be doing curls at Steve Nash.