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January 13, 2015


January 13, 2015

Here’s Joe’s weekly mobility article. Pay close attention this week. The PNF Technique is an excellent way to gain flexibility AFTER a workout. 

Create new length in your muscles by using the PNF technique

PNF is an acronym for proprioceptive neuromuscular facilitation. It’s not really a type of stretching but is a technique of combining passive stretching and isometric stretching in order to achieve maximum static and dynamic flexibility. PNF stretching is best performed following your CrossFit workout and not before. PNF refers to any of several post-isometric relaxation stretching techniques in which a muscle group is passively stretched, then contracts isometrically against resistance while in the stretched position, and then is passively stretched again through the resulting  increased range of motion. PNF stretching usually employs the use of a partner to provide resistance against the isometric contraction and then later to passively  take the joint  through its increased range of motion. It may be performed, however, without a partner, although it is usually more effective with the partner’s assistance.

Most PNF stretching techniques employ isometric agonist contraction/relaxation where the stretched muscles are contracted isometrically and then relaxed. It is important to note  that the stretched muscle should be rested  (and relaxed) for at least 20 seconds before performing another PNF technique. The most common PNF stretching techniques are:

Hold-relax : Otherwise know as contract-relax, the muscle being stretched is isometrically  contracted for 7-15 seconds, after which is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds.

Hold-relax-contract : Also known as contract-relax-contract/ contract-relax-agonist-contract (CRAC). It involves performing two isometric contractions: first of all agonists, then, of the antagonists. As an example : hamstring stretching using a band. Apply stretch to hamstring using a band, hold (contract) for 7-15 seconds, let go of the band and push on the front of the thigh while the hip is flexed at 90 degrees to contract the hip flexors (7-15 seconds), then passively lengthen the hamstrings using the band (10-15 seconds).

Hold-relax-swing : also know as  hold-relax-bounce, this stretch involves the use of dynamic or ballistic stretches in conjunction with static and isometric  stretches. Example : perform the same hamstring stretch as in the hold-relax-contract technique, but instead of a final stretch (which would be held for 7-15 seconds) perform an upward swing of the leg (typically 3-5 repetitions) while standing.


Workout of the Day
4 sets of touch-and-go Power Clean + Power Jerk
7 reps, 5 reps, 3 reps, 1 rep
– increase weight each set

Front Squat 5×2 @ 80%

Three rounds for time of:
10 Clean & jerk 135/85 (Master’s 55+ 105/65)
10 Bar-facing burpees (over bar)

Post your scores to the Whiteboard.

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