User Tips

What is the Grace WOD?

grace wodThe Grace WOD is one of the staple Crossfit workouts used to track progression over time. To complete this workout, athletes must finish 30 reps of clean and jerks as fast as they can. The standard barbell weights used are 135lbs for men and 95lbs for women. A high pain tolerance is required to get through the workout but the best Crossfit athletes are able to complete Grace in about one minute.

Post-Grace Recovery

After completing Grace, your hands/forearms, hamstrings, and traps are going to be fatigued. To get the most from your WOD, prevent injuries, and perform better at your next training session, make sure you incorporate recovery techniques. Brian Mackenzie shares how he uses Marc Pro post WOD to ensure a full and fast recovery.

Target 1: Grip Placement

The gripping involved with clean and jerks is going to take a toll on both your hands and forearms. Brian first suggests targeting the hands and forearms. Place one pad on the palm of your hand and the other pad from the same channel on the densest part of your forearm. Turn the intensity up so it’s strong yet comfortable.

Target 2: Traps & Hamstrings Placement

The movement involved with clean and jerks is going to be taxing on your traps and hamstring. For this, Brian recommends using channel A on the traps and channel B on the hamstrings. Place one pad on the left trap and one on the right, turn up the intensity. Next, place one pad on the left hamstring and one on the right. Make sure it’s on the densest part of the muscle to get the best contraction. To get a good result, use this placement for about 15-20 minutes; however, feel free to use for longer to see an even better result.



Iliotibial (IT) Band Syndrome is one of the most common overuse injuries for runners. Even though runners get hit the hardest, many other athletes can say that IT band issues have affected them at some point. However, often times people may not even know there is a problem with their IT band since one of the most notable symptoms that surfaces is pain on the outside of the knee.

IT Band Syndrome Prevention

Since IT Band Syndrome is an overuse injury, its onset can be easily prevented. The best way to do this is by allowing the body to fully recover after each workout. Overused and under-recovered are one in the same. Overuse injuries happen when tissue is continuously broken down over and over again and not given the opportunity to rebuild and grow stronger. Eventually, it becomes a big problem. Many athletes don’t understand that during exercise or physical activity, muscles are being broken down. It’s during the recovery phase that muscles rebuild and grow stronger, this is where the gains are made.

IT Band Recovery Tips

Active recovery is one of the best and most effective muscle recovery methods. Some active recovery techniques include a light 15-minute jog, yoga class, or a session with Marc Pro. Muscle activation is the key facilitator for all stages of the recovery process, which is why active recovery is so effective for muscle recovery. To make sure your body is fully recovered and to prevent IT band issues from starting, try incorporating some active recovery techniques into your training routine.

In this video, Brian Mackenzie shares how to use the Marc Pro to target IT band issues and gives some helpful tips for choosing pads placements that provide the best results.


Check out our Programming Partner, Brian MacKenzie, using Marc Pro Plus in unique ways to help build better body mechanics.  Watch as he uses high frequency to set the shoulders and promote correct body form while doing pull-ups.

“This is just one of the many tools we’ve used with the Marc Pro Plus especially on that high setting in order to set things in place or get the stimulus that we need in order to make the mechanical changes that we want and it’s a great tool in doing that.”


If you’re crunched for time, this may be just what your recovery needs.  Programming partner, Brian MacKenzie from Athlete Cell, has been testing out the Marc Pro Plus to find new and interesting ways to use the device.  In this video, Brian MacKenzie shares his secrets for the fastest way to recover post-run. To find out more or to get additional programming tips, please visit Athlete Cell.




From CrossFit Regional WODs to everyday workouts that take a toll on your low back and legs, if you’re looking to combat soreness and make a full recovery fast- this is for you.  Programming Partner, Brian MacKenzie and Athlete Cell, share some great tips on how to flush out the waste and bring the nutrients in to common trouble areas.  Check out how a CrossFit Regionals athlete uses Marc Pro to loosen up and be ready to go for the next event.



Introducing a new video series by our programmer, Brian MacKenzie and Athlete Cell, using his expertise to show exciting new ways to use the Marc Pro Plus.  Rolling out, smashing, and SMR are all great tools for muscle recovery.  The Marc Pro is also a great tool.  This video shows how merging these techniques provides an incredible result on soft tissue.  For additional tips, please visit Athlete Cell.