Swole And Flexy

I have recently discovered ROMWOD, through a friend on Facebook and it has been one of those very nice little discoveries. Pat (my FB friend: we have never met. We both have a friend in common and we all do Crossfit. We became friends on FB during the Open and have been cheering each other on ever since! Crossfit is such a great community, even with strangers who become friends!) had posted about it on IG and I was curious so I asked him about it. After looking into it more myself, I registered and am I ever glad I did! Below is my review of the site:

ROMWOD stands for Range Of Motion Workout Of the Day. Long name for something that could be called yoga for Crossfitters or any other athlete, really. When you register, you need to give them your credit card number, but they give you access to the site for 7 days for free before they start charging you $13.95/month. What it gives you is the following: access to a daily online yoga session ranging from 10-45 mins in length, targeted at increasing your flexibility and range of motion, which then, helps out in your mobility and lifts when you do Crossfit or weightlifting. They have “warrior” sessions on Thursdays that are  longer (45mins) and I have enjoyed all the sessions tremendously.

Each video session is lead in a different Crossfit affiliate and while some are lend by very bendy people, some are also led by your average flexible Joe and makes it easy to see what modifications you could do for each poses. They also have a detailed instruction for each pose on the website as well as how to modify each poses according to flexibility.

Here’s what I have enjoyed so far since I started, a week ago:

  • The narrator isn’t annoying at all and doesn’t talk through the entire session
  • You mostly stay in the poses for longer periods of time (2-4 mins/pose) and deepen your stretching over this length of time, with deep breathing. I really enjoy this because while you’re not imposing the stretch on your body, you can work into it.
  • The sessions are short enough that I can do them everyday, even after a long day at work.
  • Some of the poses are easier for me. I was a dancer in my younger days, so I’m fairly flexible, but I’ve lost a lot of my flexibility over the last 10-15 years because I haven’t worked on it very much. I see fast progress on the seated folds and I think I could probably get back into a straddle split and maybe even a front split before the end of the year if I keep at it. The butterfly is also easy and I believe I will be able to complete i with a full fold soon too.
Front Split. Still need to go much lower with my upper body, but it's a good start!

Front Split. Still need to go much lower with my upper body, but it’s a good start!

 

Butterfly pose. Look at how low my knees are already!

Butterfly pose. Look at how low my knees are already!

  • While some of the poses are easy, others are quite challenging and I have to use the modifications for them: the Saddle, particularly is challenging for me. I really feel it in the knees and the Standing Straddle is usually challenging for me to hold for long periods of time. But I’m making progress in them and that’s all that matters to me!
  • Although I wouldn’t recommend doing these everyday with the kiddos, it is doable! I have done one with the girls before their bed time. It was a little challenging and I couldn’t really relax as well into the poses, but I still managed to get my stretch in and the girls had fun getting on the floor with me!
Family Standing Straddle!

Family Standing Straddle!

  • You can do these in the comfort of your living room (in your pjs even, in my case) without requiring massive props. I sometimes wish I had a yoga block (Béatrice chewed it all up when she was younger and teething), but that’s easy enough to get and for now, I deal with couch pillows!

As for the benefits, I really felt I was able to get deeper into my squat on my C&J this morning. Also, I’m not sure if it has anything to do with helping with my shoulder mobility (thanks to the Puppy Dog), but I’ve been able to successfully do 2 TTB earlier this week (which I have never been able to do before). I’ve also only had one very short episode of sciatic pinch since I’ve started the program, even though I have been lifting heavy at Crossfit. Usually, running, squatting and deadlifts do my sciatic a world of pain and I haven’t felt it as much this week. If anything, it allows me to wind down and de-stress after a long day at work and, to me, that’s very beneficial.

Alright! Enough about my ROMWOD and here’s what we did in our Oly class this morning. Last week was Snatch testing and I missed it because of work. 😦 Although I’m not a fan of snatching (sorry Coach Caleb), I was really curious to see if I could hit my “fake PR” of 65#. Next time! Here’s what we did this morning:

Photo 2015-10-22, 8 50 24 AM

2.5# PR on my C&J!

I PR’d my C&J by 2.5#! It’s not a huge increase, but I was happy with that! I tried at 95# and although I had a good high pull on both attempts, I just didn’t have anything left in me to drop into the squat and catch it there. The jerk was also a challenge at 92.5# and I knew I was pushing it by trying at 95#, but I just had to give it a shot! 😉

Good lifting session in the books for today!

 

4 thoughts on “Swole And Flexy

  1. Good find with the ROMWOD stuff… I have found that as I didn’t get started until late with this crossfit stuff (and did virtually nothing physical consistently for myself in about 20 years before jumping in), mobility is a huge showstopper. Might be good to add in more work at home on a regular basis. Do you think you’ll continue with it?

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