Rolfing

Not Ralfing....

Had a session of this today to try to make me a better person.
Heres a descriptions from Wikipedia:


Rolf theorized that 'bound up' fascia (or connective tissue) often restricts opposing muscles from functioning in concert with one another, much in the way water, having crystallized, forms hard, unyielding ice. Her practice aimed to separate bound up fascia by deeply separating the fibers manually to loosen them and allow effective movement patterns. Rolf believed that an adequate knowledge of living human anatomy and hands-on training were required in order to safely negotiate the appropriate manipulations and depths necessary to free the bound-up fascia[citation needed].

Rolfers often prescribe a sequence of ten sessions to "balance and optimize both the structure (shape) and function (movement) of the entire body,"[5][6] usually beginning with the feet.[7] The theory is that "only by bringing peace 'from the ground up' can problems higher in the body be 'under-stood'".[7]

During a Rolfing Structural Integration session, a client generally lies down and is guided through specific movements. The Rolfer manipulates the fascia until it can operate in conjunction with the muscles in a "normal" fashion.[6] This takes place over a course of ten 60- to 90-minute sessions, with a specific goal for each session, and an overall goal of cumulative results.[5] Some clients find Rolfing painful, but Rolfing has evolved over the decades into a practice far more gentle than in its early origins.[8]



Thursday:
Bench: 5x185, 3x205, 4x205, 2x225
Pullups, Flys, Incline Press
Press/PushPress/Jerk combo:
- 95,115,125
Pullup/Dip ladder:
- 10.1-9.2-8.3-.......2.9-1.10
10x Mini Leg blaster for time: 11:05

Sunday:
Run 2 miles
Stair Climber 40 minutes

Monday:
OHS 45lbsx10, 65x10, 95x10
Hang Clean: work up to 185lbs
Deadlift: 3x275, 2x315, 2x315, 1x345, 1x365, 1x365
Press, Push Press, Jerk 1-3-5
115lbs, 125lbs, 135lbs
Spin class: 1 hour

Tuesday:
OHS 45x10, 65x10, 85x10, 95x10
Tailpipe: 3 rounds 250m row + 1min "rest"
-"rest" = holding 25lb DB in Rack position
Row time 46,47,49 sec
Medicine Ball throws 10 min
Run 2 miles - easy
Bike 10 miles - hard

Wednesday:
Bike Big Mountain

Saturday

Parents in town.
Quick gym session in the AM.

Shoulder combo x 5: 115lbs
1xPress, 3xPush Press, 5x Jerk

Bench Press: 3x4 185lbs

3 rounds:
- 10x clap push ups
- 10x Ball Push Ups
- 20x Sit ups

3x2/side TGU @ 55lbs

Pull up / Dip Ladder
10.1, 9.2, 8.3, ..... 2.9, 1.10

Row 1 min / 1 min rest x 5
1580 meters

thursday and friday

Thursday:
Bike Emmigration
-44:30 from door to top

Friday:
2 rounds for time:
-800m run
-200x step up, 18" w/ 40lb pack
24:28

Tuesday:
Run 2.5 miels
Elyptical: 45min


Wednesday:
Warmup: 5 rounds
- 20 squats
- 5x Scotty Bobs

1) 300m sprint x 4
every 2.5min

2) 3 rounds
1/4 Tabata Calf raises
Hip mobility