“They See Me Rollin’….They Hatin’…” 5 DO’s AND DON’Ts about Foam Rolling

Foam Rolling AKA (SMR) Self-myofascial release is a stretching technique for treating muscle stiffness and pain. It improves the gliding of the body’s structures, including skin, fat and fascia, and affects your nervous system as well. It has  become increasingly popular for improving mobility, preventing injury, improving your performance and helping you recover after training.

You can use a foam roller, massage balls or any other product to manage your soreness or pain, Here is my Top 5 Foam rolling do’s and don’t’s 

  1. DON’T have a “no pain, no gain” mentality.

If you perform self-myofascial release and it’s so painful that you can’t breathe and your entire body clinches up, you’re missing the point. This is how you trigger your body’s “fight or flight” response, which is the opposite of what you’re trying to get. Research shows that aggressive deep-tissue massage is not what you want when you’re stressed. You want to hit the brakes, not the gas pedal.

DO – find a spot, as close as possible to the affected area which allows you to feel discomfort not pain. Relax into the release, take slow, deep breaths and visualise the restricted, painful area releasing. This is a great way to change neural pathways     (neuroplasticity) and affect the nervous system. No brain, no gain!

2. DON’T go too fast.

Some people roll their bodies like they’re rolling out pizza dough, causing them to miss out on a lot of sensory information. It’s not about rolling and squishing tissues to break up adhesions, which research shows is impossible.

DO – move slowly and consciously. Count 10 breaths at each location, compress and lengthen your target area and make small movements into the direction of restriction.

3. DON’T chase the pain and repeatedly beat up the same spots.

If you keep releasing the right piriformis muscle in your hip, but the tightness keeps coming back, it might be time to look elsewhere. The muscle is most likely working overtime.

so ask yourself, why that one muscle is working so hard. The cause could be issues somewhere else, for example an unstable ankle or a restricted shoulder on the other side of your body.

DO – target new places that you haven’t tried yet. Find a neighbouring muscle that is inhibited and activate it by performing stabilisation drills. Better yet, have a assessment your movement (provided by us btw, to book a session contact reception on 40293027) and  allow us to help you understand as to where and you should be focusing and why. You may be chasing your tail if you have a stability impairment and lack a genuine braking system to control movement.

4. DON’T attribute the benefits to stretched/released muscle or fascia.

The reduction in pain and perceived ease of movement after performing self-myofascial release is often attributed to stretched or released structures, but the reality is that pain can’t be solely attributed to what happens in the muscle or fascia alone. Also, you cannot selectively target fascia or muscle exclusively. When you compress and roll your body, all the other cells — including muscle, nerve, skin and fat — are involved.

Remember that there are many other important structures at play that send messages back and forth to the brain via the spinal cord. The role that your neurological system plays is more powerful than any mechanical changes that occur where pressure has been applied.

DO – start thinking in terms of working on function and movement, not structure. The human body is an ecosystem in fine balance, as opposed to a car with broken parts in need of repair. Make changes to the driver (your brain and nervous system), not the car (your muscles and fascia). SMR’s effects and benefits aren’t pos

sible without the external assistance of a tool, but your body’s ability to change from the inside out should be given all of the credit.

5. DON’T forget to move afterward.

The benefits of self-myofascial release don’t last very long unless you follow up with meaningful movement that will allow the changes to affect. Many people foam roll, flail on the ground and call it a day. They’re missing one critical step Movement through the newly released tissues range.  The purpose of the pain you feel, is to teach your body to engage in protective behaviours. If your nervous system fears bending over to touch your toes, you’ll play it safe and apply the brakes to your range of motion. We need to use the new range as much as we can as soon as we can.

DO – perform repetitions of pain-free movement. This will turn down your body’s involuntary “alarm system,” which is very sensitive to anything perceived as threatening. After performing self-myofascial release, perform slow and pain-free movements that take a joint or muscle through its range of motion. For example, if the back of your neck is incredibly stiff, release it and then perform 10 slow tucks of your chin to your chest and imagine the tissues lengthening and loosening.

Tweak your approach, avoid these five mistakes and enjoy your newly acquired mobility!

Stay Flexy

Coach Máte

For more information on Foam rolling techniques, mobility drills or to book a movement ScreenContact us on 40293720 or Email [email protected]

The Open is over now what? 

After 5 weeks of not knowing, nervously guessing each workout with Dave Castros Instagram clues, we may have now reached another point of not knowing!

This one has (or should have) a deeper meaning to to us all.

Ask yourself, What does fitness mean to you?

Now I’m not asking for you to define fitness, I’m asking you why do you workout? What is the end state?

The Why comes in many different forms Health reasons, specific competition, beach season, wedding season all these things influence our reason behind our desire.

Your WHY is powerful and MUST be defined! Otherwise we are just sinking in an endless sea of workouts with no shore in sight.

Ask yourself

Why am I Training?

What do I want out of my training?

What is the Target/Goal?

So what’s next and how do we move forward from the open set goals and start training properly?

The first thing we need to do is reflect on and evaluate our performance through the open

Are you happy with your performance?

What did you do well?

What could have gone better?

What limiters did you have in each workout?

Did you plan for each workout or just go?

Be specific and as detailed as possible. The more information we have the better plan we can put together.

Once you’ve answered these questions its time to prioritise based on what you want from your training.

For example, if your goal is to Run 10 km race competitively in 6 months and you can’t run 400m with out gassing out, then the plan shouldn’t have to much strength work but plenty of conditioning. Same goes if your plan is to compete in a body building contest and you currently run marathons, and have 30% body fat!!!

We then use this evaluation to set us in the right direction for our chosen target.

To begin your new year of training follow these steps

  1. Evaluate
  2. Set your Target/Goal
  3. Prioritise
  4. Plan

Number 1 and 2 is up to you, leave number 3 and 4 to us!!


Individual program design (IPD)

A tailored program designed by us, exclusively for your wants and needs. Working directly with one of our coaches, you’ll develop strength, skill and conditioning either as a Crossfit athlete or for your specific target/sport.


We have two tiers for Individual Program design.

Skills sessions – 30 min sessions designed by your coach that will run along side the group classes to help you reach your desired outcome.

Sport Specific – Full monthly programme delivered weekly, Designed specifically with your Goal in mind and completely structured around you.


Contact us today to find out how we can help you Reach your individual goals.

Team Quwwa

Next up….

How to set actionalbe Targets

Quality over Quantity


In my opinion, the quality of your movement can dictate the quality of your life. Even with exercise, if we have poor posture, mobility, flexibility, and strength then surely we will live life with more joint issues, back pain, neck pain and all round discomfort.

“No man has the right to be an amateur in the art of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which it is capable of” – Socrates 469-399BC


Reasons for exercising and training vary but as Socrates says, We should all strive to be the best version of ourselves and our foundation should be built upon more efficient, quality movement.

Improve our quality of movement, Improve our health and wellness.

One problem we see a lot is people trying to go faster or heavier in training than needed and their form breaking down unnecessarily. This not only increases the risk of injury but will also have a detrimental effect on the training stimulus.

As we become more Efficient, by building the capacity for good movement through conscious practice, we can ramp up the intensity making sure we still strive for movement quality at faster speeds and heavier loads.

Making things faster or heavier at the detriment of movement isn’t necessary when training, however, we can expect some loss of quality when we test. This so that we know the limits of our abilities.

Coach Glassman – founder of CrossFit said two very pertinent things

“Master the basics of gymnastics”

“Be impressed by intensity not volume”

By focusing on mastery of the basic movement principles, progress in training is made quicker. How many of you think the Air squat won’t help you lift a heavier back squat? Wrong!! Focus and control with the points of performance for the air squat will directly carry over to the back squat and increase your strength potential. The more efficient our air squat the less wall balls will suck!! If you’re someone that suffers from back pain when performing wall balls, maybe we should reassess the quality of your movement and focus on the basic principles.

Ultimately we are looking for improvements throughout the health and fitness spectrum. To do this we must focus on our movement efficiency, taking this into account we can increase our fitness with less risk of injury whilst always improving the quality of our lives.

3 Ways to crush your recovery this weekend

Sleep – Go to bed earlier and sleep longer! sleep is one of the best organic ways to help the body recover from the stressors we apply to it, be it physical, mental or emotional.

Why you need more sleep? Researchers have also shown that after people sleep, they tend to retain information and perform better on memory tasks. Our bodies all require long periods of sleep in order to restore and rejuvenate, to grow muscle, repair tissue, and synthesize hormones.

Eat – If you haven’t been tracking your food intake as we discussed in the last post, then shame on you!

Regardless of that, if you’re finding it hard to recover from workouts or you just feel sore and tired then you probably aren’t eating enough food. Go to brunch and stuff your face! Try not to eat too many sugary, sweet treats and unfortunately, liquid brunch won’t help with you!! it will mess with step 1 and 2 even more.

Breathe – Take a deep breath or 20! – Diaphragmatic or Belly breathing has shown to improve mood, decrease feelings of anxiety.For athletes, breathing helps to excite us before working out, improve mobility and posture and increases our rate of recovery.  Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary.

Believe it not on average we breathe 25,000 times a day! And if we are not breathing correctly, that is 25,000 ways to mess us up more than necessary. Sore neck? stop breathing into your chest! learn to belly breathe.

Try this – make the room quiet, and have something soft to lie on. Now lie down flat on your back with knees bent at 90 degrees, head on the floor. Place your hands on your belly and closes your eyes. now as you inhale through your nose your going to inflate your belly and keep your chest down, as you exhale through pursed lips your squeezing your belly button to the spine. inhale 7-10 seconds and exhale for 7-10 secs, keep your eyes closed and focus only on the breathing so this for 20-30 breaths and I guarantee you’ll feel better!

After a  long week dealing with different stressors don’t stress yourself out by doing more, Do less this weekend -Recharge – Reload – Relax


5 Steps to better Nutrition


  1. Consider your goal.  Weight loss,  Fat loss,  Maintenance or  Muscle gain 

Simply put, “What do you want to achieve?” or “How do you want to look?” The key is to make a choice and stick with it. Keep one thing in mind even though these things should and will take time! The biggest problem we face in achieving our goals is crash or fad diets. Don’t believe the hype! Put it this way if you gained 20 kilos over 5 years do you really think it’s safe or feasible that you could lose that weight in 5 weeks?

  1. Weigh yourself and track your daily food intake

At the beginning and end of the week weigh yourself – if the scale stays the same then you are at a balance with your intake. If the scale indicates less then you are in a deficit and will continue to lose weight as long as you stay in a deficit. If you weigh more then you have a calorie surplus and will continue to gain weight.

Now here comes the “Sciencey” part! With your food intake that you documented, we can assess your actually daily average caloric intake. 1lb is equal to 3500 calories. For example, if you’ve lost 2 pounds in 7 day that is a 7000 calorie deficit over 7 days.

7000 divided by 7 = 1000 calorie deficit per day. This is an extreme example and we would say that most people do better with a 500 calorie deficit per day for healthy weight loss. The same is true if you weigh more, do the same calculations to give you your daily average surplus.

Now that we have your goal and your numbers, we can make a plan.

  1. Plan and Make the necessary adjustments

Now that we have the numbers we can make adjustments accordingly. If you don’t want to lose weight then we have to increase the amount of food. If you want to lose weight then we have to decrease the amount of food. The adjustments don’t have to be drastic, 250-500 calories per day is enough for anyone to see changes.


  1. Macros and micros

Hitting the macro prescription can be difficult. An easier way to get what you need is to make sure you have protein, carbs and fat at each meal.

Easy eyeball guide to quantity – Palm size of protein (chicken, beef, fish) fist size portion of carbs (rice, sweet pot) and a thumb sized portion of fat (avocado, nuts, oils)

The other thing to help keep your body in check is your micros – vitamins, and minerals. Make sure to have a hand full of veggies with each meal to ensure adequate intake of micros.


  1. Meal prep

Preparing meals in advance will stop you from binge eating on sugary snacks, or making bad decisions on your lunch break. It’s easier than you think.

–          Make yourself a menu of 5 meals you like to eat,

–          Shop for just those ingredients (make sure to buy enough for three of each meal)

–          Cook three days worth of food and store in the fridge. Ready for you to take to work and eat when you get in after the gym.


  1. Bonus tip

Get a coach! Nutritional assessment, guidance, planning and support.  For more info on nutrition coaching then contact [email protected]


Exercising Vs Training

Do you think that you have to be out of breathe dying on the floor drenched in sweat every time you go to the gym?
If you’ve answered yes, then well done you’re an exerciser!!! And whilst there is nothing wrong with that, there is everything wrong with it if you want to see progress.

A good training program should include both strength and conditioning; so if you’re running your 5km or hitting your circuit classes and each session feels relatively similar and you reward yourself because you feel it was a “Hard” workout then you may not be getting the results you want.

This is a reasonable way to stay in shape and to make yourself feel better, other that that it is extremely limited.

This routine gets very comfortable (to your body – if not by perception) very quickly and holds you back from reaching your true potential.
With limited progress, personal growth becomes near impossible, Its usually in this realization that you become convinced that you need “the new fitness buzz” or Quit altogether. Even trying out new classes or gyms, you never really find the right fit and 6 months later you’re back to square one – looking for that magic formula again.

What’s the difference between training and exercising?
Exercising is just one piece of a much larger puzzle, and for exercise to become training and truly have an impact on your life it needs to be programmed thoughtfully. Your program must address your weaknesses whilst allowing you to enjoy your strengths, it must be purposeful and goal oriented. Ever wonder why we have certain elements on certain days? or why we have patterns to the program? It is because we utilise a training methodology to our group program, not just random workouts in a flawed attempt to make people fitter.

Training is a catalyst for personal growth, it’s a lifelong commitment, not just a new year’s resolution.

You need a Coach who can assess your movement and teach you to move better. Do you like the group training? great – we keep our classes small so that you get coached every step of the way! However, you may want to supplement that with regular one to one training, so that you can measure progress on a personal level. Not seeing the progress you want on the scales or in the mirror even though you push yourself in your training? You need someone that will guide you to the body you want with better nutrition. You need some one to hold you accountable, who understands your goals, when to push and when to back off. You need a coach that understands not every training session is about making you want to puke. A coach that can guide you to where you want to be with out putting more pressure or adding more stress to your life. If you really want to make progress then find yourself a coach, and make the commitment to yourself. And once you do, you won’t be just exercising anymore.

You’ll be training!.

To find out more about personal assessments, one on one training or nutritional guidance email [email protected] or [email protected]

Workouts for the week 29th May – 3rd June


10 Rounds

40 secs work

20 secs rest

  1. Wall balls
  2. Burpees.
  3. Cal row
  4. 1 min rest


Snatch Drills


3 Hang Power Snatch 60/40


9 Box jumps

Assistance work 3 RNFT

12/12 Split squat

10/10 half kneeling  Kettle bell Press



  1. Double unders (whole minute)
  2. Strict Pull up 7-10
  3. Strict ring dip 7-10
  4. Front Rack KB Carry  (whole minute) AHAP




Back Squat

5 sets 5 reps Add from last week.


5 sets

  1. HSPU x Max
  2. Tempo Ring Row x 5 @4242


2,4,6,8,10, etc

Power Clean 60/40

STOH 60/40




Workouts for the week 22nd – 27th May

Sorry about the delay in posting – I’m terrible human 🙂 if Im late in posting and your not sure what to bring don’t bring anything or bring everything 😉



  1. Wall balls x 15
  2. Muscle ups x3 Strict pull ups x 5-7
  3. Burpee Box Jump x 8 reps

4.  Double unders (whole min)

5. Rest


Back Squat 5 sets 6 reps

Build to heavy set of 8 reps then repeat for 6 total sets.

new set every 4 mins

40 m Farmers carry AHAP to be completed in rest period


Strict Press 5 x 5 reps

Same load through out

5 rounds for time (12 min cap)

12 Squat Cleans 60/40kg

12 Ring Dips


Every 8 mins for 5 rounds

Row 1500m



1 Snatch deadlift

1 Hang Power snatch


Every 30 secs for 10 mins

1 x power snatch 70/35kg

Or Scale to As heavy as form allows


Busy for Team Quwwa

Team Wod at WestBay and Pearl, Then we have 4 Teams representing Quwwa at the Black and yellow Comp – Black out 2!!


Teams will be there from 12;30 and comp starts at 2pm, if you guys aren’t brunching then please come and support your fellow Quwwa athletes


Hope you enjoy the week


Workouts for the Week 15-19th May

This Week is Deload week. Deload doesn’t mean easy! What it does mean is that the volume is low while the intensity remains high.

The purpose of a Deload is to Destress the physically, phsycoligically and emotionally form the hard training weeks. This gives our bodies and minds a chance to adapt and get stronger physically and mentally.

by the end of he week you should all be feeling good and wanting to hit some hard training again.


Every 90 secs for 6 rounds

8 OHS 60/40

Build to 1 rm Front Squat – 12 mins


5 rounds

Amrap 2

10 pull ups

10 box jumps

Rest 1 min

Amrap 2

20 wall balls

MAX cal row


Build to 1 Rm Power Clean -12 mins


Power Cleans @ 90% 1RM


Build to 1  push press


15 Burpees

15 Kettlebell Swings


A. Bench press 5 x 5

B. Deadlift 5 x 5

Alternate between a+b

Same load throughout

Workouts for the Week 8-12th May


10 rounds

40 sec work

20 secs rest

  1. Wallballs 14/9kg
  2. Sumo Deadlift 60/40
  3. Burpees

Alternate 1,2,3



5 x Thruster 65/40kg

(add 2-5kg from last time)

Squat Clean

6 x 1 AHAP

3 rounds NFT

20 GHD sit ups

20 Good Mornings


Strict press 5-5-3-3-1-1-1

Every 7 mins for 5 rounds

Row 1250 m


A. EMOM 10

1 x Snatch Dead lift

1x Hang Power Snatch

1x Snatch balance

B. Build to Max 1 Rm Snatch



  1. 7-9 HSPU
  2. 8-10 C2B Pull up
  3. 15 Heavy Russian kettle bell swings
  4. Double unders
  5. Rest