We came back inside and learned a series of foam roll stretches.
Purpose: The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
Next we did a warm-up of sorts for the workout of the day which today would be shoulders.
In order to find tender spots in our upper body, we used a lacrosse ball. Once we located the tender areas we placed the lacrosse ball and rested for about 30 seconds.
To be able to stretch our arms, we used a PVC pipe and positioned our arms as far apart as possible and without bending them, we moved them forward and backward over our head.
The final two things we did were Hindu push ups & Prone scorpions.
Hindu push up
Prone Scorpions
We also did three sets (15) push press'..first with just the 15lb bar and then we added 5lb weights making it a total of 25lb. We did another 3 sets of 25lb push presses.
Lastly, we had to do a series of 60 second planks.
Plank
For the final torture of the day (KIDDING), this is what our WOD (Workout Of the Day) consisted of:
WOD: 3 Rounds For Time
200m Sprint
30 Sit Ups
15 Deadlifts (modified version using the kettlebells)
My total time to complete this was 14:20.
I am probably my worst critic and honestly I was not happy that I struggled so much to do these 3 reps of exercises. I now that the changes I want to happen will not occur overnight so I will just keep trecking along...until the next class.
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