Tag a friend that would try this…

Monday Movement Challenge: When @sarasigmunds sends you a movement challenge and you fail miserably, you have to put it out to the world and see how many people can do it. #doyoueven #1:1

A video posted by John Singleton (@johnchristiansingleton) on Aug 21, 2016 at 10:48pm PDT

The post Movement Challenge from Sara Sigmundsdottir for You to Try appeared first on BOXROX.

Check out these tips from Ben:

Learn more about deadlifting:

5 Training Tips to Improve your Deadlifts

The post Perfect Your Deadlift Technique with Ben Bergeron appeared first on BOXROX.

Solid lifting from Mattie

Solid end to the year! 2016 may have not gone the way we had envisioned, but I put everything I had into the last year and a half leading up to it. Thankful that I survived through the end of the year after a really rough patch post Olympic Trials (emphasis on the “survived”… I struggle bussed my way through it and definitely bitched a lot along the way sowwy @camargo_oly ) but managed to pull out three 6 for 6’s to finish off the year. I just had a lot of fun with these last few meets and did what I could do with what my body was allowing!! Time for a nice little week or two break for the first time in 2.5 years and then time to start off the 2020 quad happy and healthy!! #EarnedNotGiven #HeadDownEyesForward #TrainForLongevity – – – 97/100/103kg X 123/127/130kg Thank you to @mjbjerre for the vids!!

A video posted by Mattie Rogers (@mattiecakesssss) on Dec 11, 2016 at 5:41pm PST

If at first you don’t succeed, try and try again

Find friends that don’t let you bitch out Missed first of the dub, but thanks to #fwends, came back right away to hit both of them. 135kg/297lbs after a TON of pause jerk dubs. Workin those weaknesses to death. Post #oooooogirlitsaphotoshoot -ing with @coreyjenkinsphoto for @xendurance edit: I know… I sound like a gremlin… #DownWithTheSickness

A video posted by Mattie Rogers (@mattiecakesssss) on Oct 19, 2016 at 2:59pm PDT

Squat time!

Morning squat sesh in an empty gym. 130kg/286lbs x 7.5 (what would have been my last of 5 sets of 8). 8’s for the rest of the week, so I’ll have another go at it by the end of the week Happy Monday. #JustWork #HeadDownEyesForward #EarnedNotGiven

A video posted by Mattie Rogers (@mattiecakesssss) on Oct 3, 2016 at 8:45am PDT

The post Weightlifting Motivation from Mattie Rogers appeared first on BOXROX.

Do you want to know one of the biggest secrets to success of every top athlete in the world? It’s dietary planning and meal preparation.

You can train as hard or as often as you want, but if it’s not underpinned by an effective and consistent diet, don’t expect to achieve the results you want.

Having a structured and well-planned diet is critical to success, whatever your fitness goals – be it strength and performance gains to compete in the Olympics or optimal body composition to look good on the beach. I’ve worked with top athletes across the spectrum –  from GB Rowing and Weightlifting to UFC fighters and CrossFit Games athletes like Sam Briggs – and we deliver exceptional results.

All our athletes and clients have one thing in common – every meal they eat is prepared and planned, every calorie is counted, every macronutrient timed for maximum effect and every single ingredient used is of the highest quality to fuel their bodies for optimal performance.

But meal prep isn’t just for CrossFit Games athletes and Olympians – it is the cornerstone of success for anyone who trains to be faster, fitter, stronger and in better shape than ever. If there is one thing that will guarantee results, it’s a diet structured to meet your goals…and that starts with prepping meals efficiently and effectively.

WHAT IS MEAL PREPPING

Meal prep is exactly what it says on the tin – preparing your meals for the day or week ahead, to enable you to consistently meet your fitness and performance goals.

So how do you do this and where do you start?

Everything begins with a plan. But the key thing with meal prep is ‘understanding your numbers’.

That means calculating how many calories you should be eating on a daily basis to support your goals – whether that’s fat loss, muscle building, strength or performance. There are so many websites now where you can easily work out your daily calorie need, which takes into account your age, sex, height and weekly training sessions.

Once you know your daily calorie total, you can break this down into macronutrients – so the proportions of carbohydrate, protein and fat you need in your diet to hit this daily calorie goal. So that could be 300g of carbs, 180g of protein and 60g of fat for someone with a daily requirement of XXXXX calories. This is then where the art of meal prep comes in.

Now it’s all about planning your three, four or five meals a day, along with snacks and post-workout nutrition, to hit your macronutrient targets.

So this means taking your 300g of carbs, 180g of protein and 60g of fat and dividing it between all your daily meals – ensuring that you’re getting a steady supply of quality protein throughout the day from your meals, while utilising your carbohydrate and fat intake at the right times for maximum impact.

Meal prep then, in its most essential form, is consistently preparing every meal, with the right amounts of macronutrients to ensure your food is there exactly when you need it – boxed up and ready to go. This prevents you from straying off course with sub-optimal convenience food and keeps you on track to meet your fitness goals.

WHY IS MEAL PREPPING SO IMPORTANT?

Remember when we said ‘fail to prepare, prepare to fail’? We meant it.

Nothing was ever achieved through guesswork alone. Having a clear goal, and then a solid plan to get you there, will invariably yield results – whether that’s smashing a squat PB, losing 10lbs or finally getting a shredded six pack.

This scientific approach to nutrition is so improtant.

There are no shortcuts or ways around it – dialing in your diet and then sticking resolutely to the plan, day in and day out, will get you the outcomes you want.

Ultimately, prepping your meals brings consistency. If every meal is pre-planned, has the exact macros your body needs, and is ready to go whenever you need it, you will steadily progress towards your goals. It stops you veering off course and prevents you from falling back on convenience food or eating to satiate hunger and cravings, which can easily make you overshoot your calorie targets and dent your progress.

Proper regimented prep ensures you’re getting the right macronutrients in the right amounts:

• Enough protein to support muscle growth and tissue repair,
• The right amount of carbohydrate to support performance and replenish muscle glycogen
• The right amount of fat for vital functions like hormone production.

Having quality, nutrient-rich whole foods on-hand means your body is getting a constant supply of the right macro- and micro nutrients it needs to function optimally. A properly planned diet can keep your metabolic hormones and blood sugar levels balanced and stable – so no more spikes and crashes, just constant energy to help you perform at your best in the gym and be at your most productive and creative at work.

In that sense, getting your nutrition right can be life-changing.

PRO TIPS FOR FOOD PREP

You want to cook and cool your meat as quickly as possible to minimise the effect of amino acid breakdown from cooking. One trick for doing this is creating a bigger surface area to cook on your meat. Slicing open your chicken breast before cooking is a good method of doing this.

– If you’re going to batch cook your chicken for several days’ worth of meals, cut all the breasts in half, put the chicken in the oven with some hot water, then it takes only 5 or 10 minutes to cook, so you’re essentially poaching it. Then stick them in the freezer to cool quickly for a few minutes to bring it under that magic 71 degrees and stop break down.

– Don’t boil your vegetables. Boiling something like broccoli can lose over 50% of the nutrients and it destroys any beneficial enzymes. Steaming preserves the most nutrients in food during the cooking process.

– If you don’t have a proper steamer, try putting a colander over a pan of boiling water. Add your vegetables, chicken or fish and then cover with a tea towel, and they will be ready in a matter of minutes. As food begins to break down at 71 degrees in terms of amino acids and enzymes, steaming is the quickest and most optimal cooking method.

– If you want the maximum nutritional benefit from some vegetables, try eating them raw. Raw broccoli can be really crunchy and nice if you do it right.

– Broths are awesome. Doing food in a slow cooker, you’re not taking food to a temperature where it’s going to be uncomfortable. You’re cooking it slowly at a low heat and not breaking down the food.

– Making overnight oats in the evening is a brilliant way to prepare several days’ worth of quality breakfast. Just put oats, berries, nuts, flavourings and adding in some milk. It’s easy and convenient.

WHAT SHOULD PEOPLE BE EATING?

5 Vegetables

• Squash is awesome.
• Celery is a great antioxidant and anti-inflammatory
• Ginger
• Turmeric
• Lime – great in drinks instead of coffee all the time instead of dehydrating yourself with coffee all the time

5 Lower glycemic carb sources

• Oatmeal
• Sweet potatoes
• Yams
• Non-starchy vegetables
• Buckwheat

Post-workout shake

• Maple syrup
• Kiwi
• Apricots
• Pineapple

meal prepping crossfit training ©

Crossfit nutrition © RX'd Photography

Deadlift female crossfit athlete © RX'd Photography

The post The Crossfitter’s Guide to Meal Prepping appeared first on BOXROX.

1. Donkey Kicker
2. The Piker
3. Minimal Jumper
4. Speed Demon
5. The Forever Singles

Which double under are you? Tag a friend and tell them which one they are too! – Need help with double unders? Click the link in @wodprep’s bio for a free double under training course! –  #wodprep #simplecoaching

A video posted by Ben Dziwulski, WODprep (@wodprep) on Nov 29, 2016 at 6:23pm PST

The post Which Type of Double Under are You? appeared first on BOXROX.

Get inspired for your next lift!

Learn how to improve your snatch:

5 ways to perfect your Snatch technique

The post 200kg Pause Snatch – Wednesday Weightlifting Motivation appeared first on BOXROX.

Mat Best and Derek Weida show us all what it takes to become a real Crossfitter

Which type of athlete are you?

11 Types of Athlete you find at the Box

The post How to be a Crossfitter appeared first on BOXROX.

A great achievement!

How to improve your Double Unders

The post Video of 522 Unbroken Triple Unders! appeared first on BOXROX.

No professional weightlifting club could exist without jerk blocks and pull boxes. Crossfit Boxes intending to offer their members a convenient environment for intense Oly training should consider a purchase as well. Let’s have a look at their advantages, quality characteristics and how they can be used to improve your lifting.

JERK BLOCKS – SERIOUS EQUIPMENT!

Jerk Blocks – also known as jerk boxes – are a great tool for effective and efficient weightlifting session.

They allow for the easy placement of the barbell at chest height. From here the weight can be picked up to the front rack position conveniently – the starting point for the split, push or squat jerk as well as for strict and push presses.

The big advantage in comparison to the usual rig or rag is that the barbell can be dropped back onto the jerk blocks at chest height after the lift. This enables the athlete to complete multiple shoulder to overhead movements, even with heavy weight, without the time consuming and tiring process of lowering the weight in between reps. Perfect preparation for high rep presses in WODs! Also, a failed jerk doesn’t need to be picked up anymore. This comes in especially handy for a jerk weight higher than a 1Rm clean.

Athletes new to jerk blocks might feel slightly cramped at the beginning, and it takes time to get used to being surrounded by the blocks. But a change in habit will have hugely positive results for your performance.

The benefits of using HOLD STRONG jerk blocks:

• The barbell only falls down to shoulder height after the lift – perfect for several unbroken heavy jerks
• Failed lifts don’t have to be picked up from the ground
• Helps to improve your front rack position
• Protects the floor
• Reduces the noise of dropped weights
• Mobile station for shoulders to overhead movements wherever needed in the gym, easy to store when not in use
• Multi-functional and can be used for many different exercises e.g. partial overhead squats, dips etc

TIPS TO IMPROVE THE DIP AND DRIVE TECHNIQUE FOR THE JERK

Having a comfortable shelf on the shoulders for the bar will allow the dip and drive to be straight and powerful. The blocks allow any athlete to easily set up a strong front rack position.

If you struggle to keep your chest or elbows up during the dip, then you may have to work on improving your thoracic mobility or loosening your lats and triceps. Alternatively it may be postural strength. For this issue, jerk dips with heavyweight for 3 sets of 5 will help the athlete strengthen the dip posture. In addition, a common habit to watch out for is to compromise the upright position of the rack by using the arms too early, you must let the shoulders drive through the bar before your arms punch through.

PULL BOXES – HALF WAY FOR FULL RESULTS

Pull Boxes are much lower than jerk blocks. These solid pieces of equipment allow the clean and snatch (and all their different variations) to be started from a resting position around knee height. From this elevated position, the second pull is stressed much more. Regularly training snatches and cleans from the blocks will significantly help to develop explosive power and strength.

A hang clean or snatch is a different lift from the “dead position”, and the boxes provide an alternative type of training stimuli that cannot be replicated without them.

POSITIVE EFFECTS OF SNATCH BLOCK TRAINING FOR CROSSFITTERS AND WEIGHTLIFTERS

Snatching from the blocks helps the lifting performance of a weightlifter or Crossfitter. If you can establish a bombproof second and third pull then that will allow you to lift more in one rep max lifting events and help the efficacy of your barbell cycling.

As any of you who have tried high rep barbell cycling – especially snatches – will testify, your arms will burn out quickly if you’re lifting with sub optimal technique, and often this is because of inefficiencies in the second pull.

• Get the second pull right by integrating snatch block work into your program
• Develop better pulling technique
• Save your arms, do more reps, get better WOD scores/times. Simple!

In summary, lifting from the blocks is a valuable training tool that requires no more mobility than a full snatch and can be used to improve your pulling and receiving technique. Subsequently, it has the potential to improve both your one rep max and your performance in WOD’s involving snatches and snatch cycling.

JERK AND PULL BOX CHARACTERISTICS

Both jerk and pull boxes are heavy duty equipment – they should be ready to take weights from 150kg and above. A solid surface and great quality overall construction is therefore mandatory. A size of around 1000 sqmm ensures that the barbell drops and stays securely on the block.

You can choose between classic wooden boxes, assembled from separate box units, and sturdy metal blocks constructed from a single structure. When choosing the metal variation, look out for a high quality coating that prevents rust and scratches, so the equipment stays in perfect condition for a long time. Also, consider wheels for flexible usage. Most importantly, since the metal blocks are non-adjustable, is selecting a height that suits a wide range of athletes – 90cm for jerk blocks and around 35cm for pull boxes will work well for every athlete.

If these criteria are fulfilled, then HOLD STRONG jerk blocks and pull boxes become tremendously useful pieces of training equipment. They don’t require any assembling or set up, and will have a huge effect on the explosive power, speed, technique and strength of all athletes that use them.

Find your perfect jerk and pull boxes now

Jerk Blocks Crossfitters Training © HOLD STRONG / MC

Pull Blocks Crossfitters Training © MC / HOLD STRONG

The post Improve your Olympic Weightlifting with Pull Boxes & Jerk Blocks appeared first on BOXROX.

Unlock your hips…

Learn more about mobility:

10 great ways for Crossfitters to improve their mobility 

The post Crossfit Mobility: 3 Essential Exercises to Unlock your Hips appeared first on BOXROX.

This is why strength training should be a part of your exercise routine:

Find out more…

Crossfit Chicks: The Paradox

The post Crossfit Women: Will Lifting Make Me Bulky? appeared first on BOXROX.

Watch out for this:

 5 technique tips to improve your Clean technique

The post Slow Elbow Syndrome: Don’t Make This Mistake with your Cleans! appeared first on BOXROX.

Try this tricky gymnastic challenge from Alec Smith

Or if you want to stick to improving each movement individually, these articles will be very useful:

 How to master toes to bar

 Technique tips for chest 2 bar pull ups

The post TRY THIS: Toes 2 Bar AND Chest 2 Bar in ONE movement! appeared first on BOXROX.

Brooke in action!

Improve your Clean

Master Split Jerk Technique

The post Brooke Ence Destroys a 111 kg Clean and Jerk! appeared first on BOXROX.

1. TAKE CARE OF YOUR CALLUSES

Your hands need regular attention if they are to maintain optimal condition for training and competing. Checking them once a day may seem like a lot, but it can take a matter of seconds to determine whether they need a small amount of care and attention to keep them healthy.

Callouses form as a result of barbell work, pull ups, rope climbs etc, and are a very natural part of the training process. They are helpful, and are simply the result of your body adapting to the training, as well as being an important sign of you becoming more of a badass! However, they are not so helpful if they rip and slow down your progress.

Taking care of Callouses

You want to look out for rough edges or sharp areas that look like they could easily get caught. They need to be snipped off or filed down. A natural pumice stone is a great way to do this and achieve a smooth rounded surface. This will then be less likely to catch and tear, so you can focus completely on the WOD at hand without having to worry.

The best time to do this is after a bath or shower because your skin will be softer and a little swollen.

2. MOISTURISE REGULARLY

Keeping your skin hydrated and supple will help to prevent rips and tears.

A salve will moisturise callouses and the surrounding skin and is an effective way to achieve this. Created from natural ingredients such as olive oil, beeswax, peppermint and eucalyptus essential oils, the salve will also help shield hands from germs, bacteria and fungus.

You can also use W.O.D.Welder Rx Cream daily to counter the drying effects of chalk and the general wear and tear that your hands will endure in the Box. Remember, prevention is always the best cure so a little effort to creme your hands once a day will go a long way to promote longevity.

3. USE THE PROPER GRIP

Your grip changes from exercise to exercise, but beyond hook grip, the actual techniques are often overlooked. Do you spend much time thinking about the grip you use for each exercise in a WOD? The wrong type of grip (or a hold that is too loose or too tight) at the wrong time can tear the skin of your hands when you are least expecting it.

To counter this, don’t hesitate to adjust your grip if you need to during a set. If a slight change at the top of a pull up will help your grip, then do it. A torn hand is a much worse consequence than the split second it takes to adjust your grip before you finish the last few reps on the bar.

To illustrate this point, take the following exercises and techniques as examples of how your grip changes during each respective movement:

Toes to Bar

Holding on to the bar while performing high rep toes to bar can be extremely aggressive for the skin. Even if your hands don’t rip, blisters and burns can develop. Try gripping more with your fingers and hook your thumbs over the bar. This way, less skin will be squeezed between the bar and your fingers, and it will minimise any potential damage.

Bar Muscle Ups

During the full range of motion for this exercise, your hand positioning changes as your body moves up and over the top of the bar.

As a result, you want your thumb above the bar, with the bar resting on your palm and not in your knuckles. In doing so your wrist will be bent forward a fair bit. This will help to make the transition technically easier, and more effective at avoiding tearing your hands.

To activate the benefits of the false grip, it is unnecessary to go to that extreme, at least when working on an explosive muscle-up (the easiest variation).  You really just want to be sure that your palm is on top of the bar (or close enough that it will naturally rise during the transition).

Hook Grip

With hook grip, you pin your thumb with your fingers to create a tight clamp that helps you to lift the weight. Don’t just squeeze your thumb between your fingers and the bar. Make sure to wrap your thumb around the bar then lock it in with your fingers.

Protecting your thumbs can be a huge advantage for Hookgrip as well.

4. W.O.D.WELDER SELF-ADHERENT TAPE FOR THE THUMBS

Using tape that is too rigid or poor quality will only hinder your performances. During a WOD it can peel off, stick to the barbell and require you to constantly re-adjust it, which can affect your times.

Self-Adherent Tape by W.O.D.Welder answers this problem by offering:

Support

Hook grip can be taxing for your thumbs, especially as you grow accustomed to it. The extra support that the Self-Adherent tape offers is a great way to provide additional support throughout each lift.

Grip

The increased friction from the material wrapped around your thumb can help to improve grip strength, especially when the weight starts to get heavy.

Protection

The Self-Adherent Tape helps to avoid tears and abrasions as a result of the close contact between barbell and skin, because it offers a strong protective layer.

Flexibility

The tape is flexible around joints. You can wear the tape around your thumbs and fingers and still have full mobility for the hook grip, or around a pull up bar. This makes gripping any equipment much more comfortable and effective during the entire workout or weightlifting session. Additionally, the tape comes in a wide variety of colours so you can match it to your own individual style and look good whilst you smash PRs!

5. HAND CARE TIPS – THINK PREVENTION NOT CURE

All of these tips work best when you adopt a mindset of using prevention as the best form of cure. Using a combination of these methods will keep your hands healthy, supple, hydrated and optimised for performance.

Well maintained calluses are much less likely to tear, and when you throw in the ability to think intelligently about the techniques you use to grip the barbell, bar, rope, handle, rock (or any other object) during a workout, then you will be able to excel and focus 100% on the workout in front of you, without worrying about ripping your hands.

Protect your hands now!

Jerk Lift W.O.D.Welder Hand Care © RX'd Photography

Hook Grip Barbell Work © RX'd Photography

Chalking Up © RX'd Photography

Jerk Lift Hand Care tips kit © RX'd Photography

The post 5 Universal Hand Care Tips All Crossfitters Need to Know appeared first on BOXROX.

Camille in action…

Awesome video from @thewodapalooza this weekend! It was a lot of fun and mostly because the other athletes are so nice and the crowd was so sweet!! #workhard #beproud #startof2017 I’m very excited with all the progress I made so far with @cjinvictus @hinshaw363 @adeecazayoux @seancarllind @fatlittleelbows and I know it’s only the beginning… lots of hard work left ahead of me and I am looking forward to embrace it! ‘ : @folkloremedialab

A video posted by Camille Leblanc-Bazinet (@camillelbaz) on Jan 18, 2017 at 11:03am PST

The post Check out Camille Leblanc Bazinet Winning WODAPALOOZA in Style! appeared first on BOXROX.

Matthias Steiner lost his wife in a car accident shortly before the 2008 Olympics. He vowed that he would win the Olympic Gold for her. After things went badly in the Snatch he had to complete a 258kg Clean and Jerk to take first place. Motivated by his passion, what happened next was incredibly moving…

Learn how to improve your lifts:

Perfect your Clean technique

How to master the Split Jerk

The post Lifting for Love: One of the Best Moments ever in Olympic Weightlifting! appeared first on BOXROX.

The post Crossfit Gymnastics: The Most Fun Handstand Exercise You Will ever Try appeared first on BOXROX.

The post Great Snatch PR & Even Greater Celebration from Sara Sigmundsdottir! appeared first on BOXROX.

First of all, this is my opinion on foam-rolling based on personal experiences with me and people I have trained and trained with. We have to go back a few years ago when I first started martial arts, kundalini yoga and “body rolling”, as it was called back then. It was about doing different exercises, stretching, breathing and inflicting small amounts of pain on yourself (also called self-massage) to release tension on the muscles… it felt nice! Quite addictive actually…

I was still in my first years of learning phase, still trying anything and everything and I was constantly getting hurt. Unfortunately I never expressed how much certain positions caused me discomfort to my coaches, and I was always ending up with some kind of a niggle or pain. How was I supposed to know I didn’t have the mobility to sit on my heels or press over head – didn’t everyone else feel like this? Like, weren’t their joints grinding and their shoulders and knees feeling like they were going to snap?

Eventually I completely broke down. I had knee and shoulder problems and torn fascia in my lower back. So I did what any normal person would do! I started self-researching, digging balls into myself, hooking myself up to bands, “smashing” and “breaking down scar tissue” – I could make any pain go away in 30 minutes! I was a complete mobility boss! My techniques got better and better and as I started studying physiotherapy and different massage styles. My self-massage got even better! I could literally train every day and never get sore!!! It was amazing!

However despite these techniques I was using, my squat range of motion and shoulder mobility wasn’t really increasing. It would increase after 30 minutes of bashing myself silly, but after a while I started needing that 30 minutes at the start of every session… It wasn’t really working for me anymore, I started to research more and look at other people, it seemed like everyone that focused on their “mobility” in that way was constantly getting hurt or injured anyway. What gives!?

Even after meeting an awesome therapist in the world of mobility that told me that it was a waste of time and questioned “what does it actually do?” I was still brainwashed, this is the way you have to do mobility! If something is sore, you make it not sore. Is that not a good thing!?

A PERSONAL APPROACH TO MOBILITY

My approach to mobility now with myself and any of my students is purely exercise based.

If you cannot earn a range of motion through a scaled exercise, time devotion and experimentation then you don’t deserve it: there are no quick fixes any more. With the techniques I use now I have managed to increase my flexibility and even been able to pull off some crazy yoga moves to a certain extent. My awareness and strength has gone through the roof, my gymnastic skills have dramatically increased without much upkeep; I just feel stronger and better every damn day. Same for my athletes! I have had tremendous success now with helping people recover from injury and limitations and it’s all purely from simple ideas. Did it take me all these years and learning all the other techniques to reach this level of simplicity? Yes, but I am truly grateful and humbled by the process. A day spent learning is a day not wasted.

Truthfully though, everything I have learned over the years and everything I will continue to learn I will always apply my thought of “You know what, that might work for someone” because no matter how many studies I’ve read of different injuries and movement patterns I always meet people that go against the “rules”. There are similarities between some people, body types and hip structures but ultimately every single person on this planet is different. Be that training history, genetics, structure, diet, motivation – there are just too many variables to make the perfect one size fits all program.

ALTERNATIVES TO FOAM-ROLLING

I will still pick up the roller from time to time, purely from an “it feels nice” perspective, but will it ever become a part of my programming again? Probably not. How do you know you’re really loosening the thing that needs loosened? How do you know if you’re not just creating more instability and pissing everything in the surrounding area off? I would just rather spend my time strengthening my joints and focus on moving better all the time. If I feel like I want a good rub down then I hit a good sports massage and get someone else to do it. Ultimately, do what makes you feel good and be happy. Take a step back and evaluate if what you’re doing for you is really working for you.

The post Mobility, Movement and Recovery: Why I’m Saying Goodbye to Foam-Rolling appeared first on BOXROX.