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Archive
Filthy Fifty
Tuesday, January 17, 2012WOD
Dynamic group mobility before the WOD
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
(Scale or sub movement as needed to maintain a good pace and keep movements clean)
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Check out this video for axioscapular muscle strengthening exercises to improve muscle strength ratios between the upper trap and lower and middle traps. These exercises should be done with light weight to start with (3-5#) focusing on the "squeeze" of the scapula against the rib cage in all four movements. Start out with 2-3 sets to fatigue. No pain should be experienced during the exercises. See Doc D or T if you need more help! Here is the article reference.
Front Squats
Friday, October 22, 2010WOD
Front Squats 5x5
Rest
Good Mornings 3x10
Foam Roll after the WOD to the lumbar region, quads, hip flexors, glutes and hamstrings
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"Fixing the Problem"
There is a tendency to try and "fix" a problem with gadgets, braces, devices and other application methods when our bodies experience breakdown and injury or overuse. Especially within the world of modern medicine, the quick "fix" always get the vote. Also, the most efficient is not always the most effective. A good example would be the feet. Got a foot problem, get a new pair of shoes, get a brace, stop your activity, get more padding, etc,etc,etc...Why not address the underlying issue and use active intervention, exercise, and education to get the "fix." The hard part is finding the fix! It takes awareness of a problem, access to critical thinking, evidence based intervention and the desire to work.
I hope what we are teaching at CrossFit Fort Worth is to "invest" in your body as carefully and thoughtfully as you would in anything else you value. I even find myself looking for the answer or fix to a new ache, pain or limitation in performance. But the real truth is this, the results we all want require thought, time and effort. The body is great at taking care of itself, but it requires maintenance. By the time your body lets you know there is something wrong, it has generally been there for a while. What all of us need to do is to take the time to evaluate our strengths and weaknesses and develop a plan to address the weaknesses and improve the strengths. So what is it for you, do you know? Is it stability(strength), mobility(flexibility), metabolic capacity for short, medium or long time domains, etc.... Think about it.
In the next few weeks I am going to post links, sites and creative solutions to some of the most common problems we experience. The first of these links is from eat,move,and improve.com. This is a great site of information from a PT and biomedical researcher who crossFit. They provide a practical view on dealing with problems that relate to normal life and how we train.
Check out their article on human feet. Takes a little time to read it but well worth it. As when I read anything, I try to separate fact from fiction. There is lots of fact, some postulation and minimal to no fiction in this article. Enjoy.
Zoi-Health & Fitness
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