“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.

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

Week 1st May- 5th May


Every 90 sec for 5 sets

5 x  OHS 60/40

For time

12-9-7 Squat snatch 50/30

21-15-9 TTB/knee to elbow


Bulgarian Split Squat

4x 12 each side

Single arm Kettle bell row

4×10 each side

Mini Cindy


5 pull ups

10 push ups

15 squats


Every 3 mins for 10 rounds

5 Dead lifts 120-140kg M

70-100kg F

10 Bar over Burpees

30 double unders (90 singles


Paused  Front Squat

Build to 1 rm 5 sec paused in bottom.

Every 30 secs for 10 mins

1 power clean 80/50


in 40 min complete

50 wall balls

1500m row

75 wall balls

1000m Row

100 wall balls

500m row



Workouts for the week.

Heres your workouts for the week as I know you guys like to Plan ahead for your rest days and attack your weaknesses, you know and not Cherry Pick your fitness 😉


In 5 mins complete

15 bar over burpees

40 Deadlifts 40/25

AMRAP power snatch 40/25

rest 3 mins

in 6 mins complete

20 bar over burpees

30 Deadlifts 50/35kg

AMRAP Power Snatch 50/35kg

rest 3 mins

in 7 mins complete

25 bar over burpees

20 Deadlifts

AMRAP Power Snatch 60/45




5 x Thruster 60/35kg

Tempo Front Squat

5×3 AHAP 42×2

15 wall walks for time

EMOM – 5 box jumps



Every 6 minutes x 6 rounds

Row 1km


A. hollow hold

B. superman

Alt between A and B (4 sets of each)



Build to 1rm Clean and Jerk

3 rounds for time

15 Power Clean



or 70% 1rm




  1. Row for calories
  2. Push ups
  3. 12-15 UB Russian kettle bell swings AHAP
  4. Wall balls 9/7
  5. Rest



Team WOD with Sally at Westbay and Dori at the pearl

Workouts for the week 17th April- 22nd April

Sunday 17th

Tempo Front Squat AHAP 5 Sets of 5 Reps @42×2


2 Hang Snatch + 3 OH Squats 50/30


Monday 18th

40 min to complete

1000 metre Row

25 HSPU/50 Push ups

1000m Row

50 Wall Balls

1000m row

50 TTB

1000m row

50 STOH 50/30


Tuesday 19th

Bulgarian split Squat

4×10 each leg

Single arm Kb Row

4×10 each side


50 double unders/100 singles

12 Burpee box jump 24/20


Wednesday 20th

Muscle up Drills/Strength

Every 2 mins for 10 rounds

5 x Squat cleans

5 Front squats

3-5 Muscle ups or

5 pull ups/5 dips



Thursday 21st


5  sets of 3 AHAP with 6 sec eccentric

4 rounds not for time

10 bench press

20 ghd situps

20 back extensions