Tuesday, January 16, 2018

We're hosting a Kinstretch class Jan 27

A couple of weeks ago I heard about Kinstretch from Jeremy and then a few days later I heard about it again from a new member. When I start seeing patterns like that I start to investigate. We have two Kinstretch instructors in Boulder (see their bio below) and they've agreed to host a class for us instead of the normal S&C class on Saturday, January 27 at 10:00AM. Rather than listen to my ramblings about this, here's what Bridget and Traci (our instructors) and say about Kinstretch - it sounds pretty cool (and you know what my general attitude is on stretching...)

Reserve your spot in class by emailing Bridget directly: bridgetmcelvain@yahoo.com. $25 for a guest and $20 for our members.

Why Kinstretch?

You may be asking yourself, what is Kinstretch? Kinstretch is a movement enhancement system that develops flexibility and usable ranges of motion. It is unlike yoga in that we train for passive ranges. What Kinstretch does is find your passive range and trains it to be active. It closes the gap between your passive and active ranges, mitigating the potential for future injury.
Mobility training is strength training. The strength component is trained using isometric contractions at all angles. It is a practice of training the body to be strong at its weakest angles. By giving constant feedback to our tissues of how we expect them to heal and move, we build a better foundation to attack the things we love with more efficient use of power and control. Learning to control your body advertently develops greater motor control and stronger signals from the brain to your deepest stuff: your joint capsules.  Consistent practice yields greater results.
“The more control you have over your joints, the more control you have over your body. The more control you have over your body, the more control you have over your movements. The more control you have over your movements, the better you perform, and the less likely your movements will falter. If your movements falter less, then the less likely your chances of injury. Says the vast majority of science.” – Dr. Andreo Spina

Bridget McElvain 
I’ve always been an active person, a lover of volleyball and once upon a time CrossFit. I fell in love with CrossFit in 2010 and hit it hard for 6 years. I loved the communal aspect of it the most and saw huge gains in my fitness and lifts over the next 6 years. Back then, recovery wasn’t stressed nearly as much as it is today. I trained 6 days a week with little to no recovery. I was grateful for my handicap-equipped shower. Over time, my body became so stiff that I began to compensate simple things like picking something up off the floor or needing to hold on to something to sit down. No bueno. I experienced seemingly minor “injuries” over that time that I largely ignored and unconsciously pushed through. Finally, my knee had enough one day while hiking in 2016. I could feel that I had virtually no control over my body. The following year was one of intense frustration in understanding what went wrong and how to fix it. I dished out thousands of dollars for an MRI, physical therapists, sports doctors, etc to no avail. I was treated as an anomaly and that I was “fine” even though I was experiencing pain and limiting circumstances.  
Functional Range Systems (the principle system behind Kinstretch) changed my life. It offered me a solution to my janky movement patterns, joint pain, and degradation of joint range of motion. After a few months of training mobility in my weak hip, I was able to climb Mt. Sanitas twice in a week without any pain, and even shaved almost 10 minutes off my time on the second hike. Before, I worried that I would get a mile in to my hike and need to be rescued. My knee would hurt so bad that I wouldn’t be able to walk. Not only has FRS helped me recover from my injuries, it has also offered me the opportunity to learn how to assess my joints, joint articulation, and strengthen areas that are weak, mitigating potential future injury. I feel that Functional Range Conditioning and Kinstretch have been the missing piece for me to reach optimum health in the triad of diet, exercise, and recovery. I want to help others come to the same conclusion I have.

B.A. Retail, Merchandising, and Product Development
500 CYT (Certified Yoga Teacher)
FRCms (Functional Range Conditioning Mobility Specialist)
Kinstretch Level 1 Instructor

Traci Bennett
I have been a competitive life-long athlete. I dabbled in soccer, basketball, baseball, softball, and most recently (over the last decade) Crossfit. I’ve experienced both sides of the coin: being an athlete and being a coach. After several back injuries, I transitioned from a competitive athlete to a Coach, and focused more on the quality of movement rather than the intensity. Slowing down and coaching helped me realize my passion. I have a deep drive for helping others find their groove. My chronic injuries eventually led me to find Functional Range Conditioning (FRC) and Kinstretch. It helped me realize I didn’t have the necessary prerequisites to perform the movements and motions safely. FRC and Kinstretch are movement enhancement systems that empower you with the tools to mend current and mitigate future injuries. It has given me a whole new perspective on my own training and how I approach training others.  I want to help people move and FEEL better, while imploring them with the knowledge and means to fix themselves. 

FRCms (Functional Range Conditioning Mobility Specialist)
Kinstretch Level 1 Instructor
Crossfit Level 1
Air Force Veteran
Student Massage Therapist 


row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips


snatch 5-3-4x3


5 heavy swings between sets

Group Workout

4 rounds:
2L, 2R Turkish Get Ups @ a challenging weight
*two second count at each transition to stabilize position 


4 rounds:
20 weighted lunge w/ kettlebell in the back rack position, switch sides each round
1 minute double kettlebell rack hold
1:00 rest


2 minute double kettlebell rack hold


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