The Problem With Not CrossFit | Really Bro?

                     

If you have been anywhere near a gymnasium or read the fitness magazines lately, surely you have discovered CrossFit! 

It's one of the most recent and most popular crazes in the fitness world right now. It's tough, it's extreme and its devotees are almost "cultish" in the fight for turning everyday couch potatoes into hardcore exercise machines!

As they power through their workouts, lifting heavy weights, climbing ropes and swinging kettle bells like crazy, the true devotees of CrossFit call themselves the fittest men and women on The planet!

All is not well in the movement...

The emergence of the high intensity CrossFit come from the front line of the military elite and has transferred into the suburbs coming with a warning from health and fitness experts that the craze is causing serious injuries.

The problem however arises from regular, everyday folks, specifically those that are far from being in great shape, forcing themselves to the limit. Celebrity personal trainer and fitness guru, Lee Campbell, who has previously worked as an army trainer says Crossfit is injury plagued and that specifically there is an escalating trend towards shoulder injuries and for some, reconstructive surgery is needed to fix the damage.

But Is CrossFit The Problem?

The danger of CrossFit however...

is not the activities itself but more so attributed to poor technique and a lack of supervision which is taking an ever increasing toll on not just shoulders, but hips, knees and naturally the back.

CrossFit is not new by any means. Much so that it was actually stopped by many practicing divisions back in the 1990's because of the injury toll among the men... and these were men in great shape! Picture such high intensity and high demand workouts being done by the regular Joe and Jill Average?! Is it any wonder that injuries are on the rise?

And CrossFit Trainers themselves are not immune with many physiotherapists actually training the trainers in how to treat their own minor muscle complaints.

Body Leadership Australia physio, Paul Trevethan, also concurs that the high intensity and largely competitive attributes of the CrossFit regime increases the chance of injury. He also does admit that injuries are mainly coming from the "lower level athlete that comes in and goes gung-ho.".

So Do The Benefits Outweigh The Dangers Of CrossFit?

Look, when you take it all into account, CrossFit is an amazing method that creates amazing results. Having said that, it really is NOT a beginner or even intermediate level exercise program. It was designed for our elite forces so that in itself should give you some perspective into what is required to properly but also safely complete such a program.

The injury risk can seem to be high and no one would deny the more than ideal frequency rate of especially shoulder injuries however the negative talk about CrossFit is way over the top when it comes to the opinion of many CrossFit trainers like Matt Noonan and Aidan Rich, an Australian Physiotherapy spokesperson.

While Mr Rich recognized that there was an occurrence of shoulder injuries, the health and wellness benefits far over-shadowed the negatives. Trainer Matt Noonan also agrees that the injury threat is low so long as clients were taught the appropriate technique and that they were closely supervised.

At the end of the day, CrossFit is an excellent program but it needs to be attempted by those in great shape, looking to get even more out of their fitness objectives and enjoy greater results. If you are performing at a high standard and want a new challenge then absolutely go for it. However anyone who is at beginner or intermediate level need to reassess their goals and physical capabilities before trying CrossFit.

As always when in the gym, perfect form and working out under supervision is just so important and should never ever be discounted. The same goes double for CrossFit training but done properly and done right, CrossFit will challenge you like no other workout program and I urge you to have a go if you feel up to it.

Again as always, talk with your regular medical doctor or physician whenever you are about to begin a new workout regime!

Getting into shape and improving your strength and fitness is different for everybody and there is not any "one size fits all" fitness program. It's also not about beating anyone else but yourself and the you that was yesterday, or last week or even a year ago!

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CrossFit is NOT Dangerous, but EGO is

                     

The largest criticism I hear about CrossFit is about how dangerous it is and how many people get hurt doing it, blah, blah, blah. Maybe we should all just hide in a closet and pray for muscles and a six pack? That's probably safer then trying something challenging like a snatch. Of course it's not great to plow through random exercises with terrible technique for hundreds of reps. But if that's what you believe CrossFit is then my friend you need to find a better gym.

Crossfit can be done poorly and can be done correctly, just like any other fitness system. Instead of condemning crossfit as some sort of fitness fad that's sure to blow up your rotator cuff let's try to figure out a way to make it better shall we?

1. Get Your Mind Right

"Whether you believe you can, or you believe you can't, you're right"

- Henry Ford

What's the difference between you and an olympic gold medalist? Genetics? Coaching? Programming? Great Facilities? Training partners? Well for one I bet you 100% that the olympic athlete has a very specific way of thinking. Their mental game is iron clad. They believe in themselves.

However, I will say that we all put our pants on one leg at a time. These individuals may seem like it, but they aren't superhuman. Laird Hamilton (Professional Big Wave Surfer) has an awesome quote that helps to point out the difference between normal individuals and those who have achieved greatness.

"We are our own worst inhibitors"

If we could stop making excuses for our goals and dreams we'd be that much closer to actually attaining them. Humans are capable of tremendous things. Having the right mindset is definitely at the foundation.

Making the commitment to excellence isn't easy. It's a lonely road, set apart from status quo and away from "normal" by society's standards. Sitting on the couch is easy. Eating doritos for lunch is easy. Staying up late and sleeping in is easy. However, is this the way you want people to think of you? Or the way you want to be remembered once you're dead and gone? For me, hell no!

Every action you take in your life is either a step toward the person you aspire to become or a step in the opposite direction. The power is yours (Captain Planet reference).

On top of that your way of thinking has an incredible influence on whether or not we get injured and also how we recover from injury. Fear about your current injury decreases your ability to recover. Stress and an introverted personality can increase your risk of injury. Having competitive anxiety increases your risk for injury. Believing you are more prone to injury or ill-health can be a self-fulfilling prophecy!

2. Don't Put Fitness on Dysfunction

I stole this directly from Gray Cook. It means that we shouldn't be using complex exercises to develop fitness without having taught proper technique and mastery of these exercises first. Crossfit is large group of skills that require disciplined practice to master. To me this is part of what makes crossfit so enjoyable and challenging.

As fitness professionals and enthusiasts we're so caught up in the more reps, more weight, beat the clock mentality we forget that we're trying to actually get better at moving properly.

Squats are a skill, pullups are a skill, olympic lifts are a skill, running is a skill, jumping and landing are skills. What happens when we just throw complicated movements together and tell you to perform them as fast as possible without getting your technique together first? Torn meniscus, rotator cuff tears, disc herniations, volcanoes erupt, planets colide, etc etc. You get the point?

Using crossfit properly involves teaching how to do these movements correctly and then practicing, practicing, practicing.

3. Perfect Technique Always

This is a bonehead rule and an extension of the above principle. Do you want a surefire way to get better, stronger, faster and more efficient while decreasing the likelihood of getting hurt? Stop using crappy technique.

Want to know what happens when your form breaks down? You get less efficient, you get weaker, you get hurt. Ever wonder why when someone breaks a world record in a given sport it looks so effortless and perfect? That's because if their technique broke down they wouldn't have set a world record. It's that important.

Poor technique is also going to decrease your efficiency. Remember the old saying that practice makes perfect? Well perfect practice makes perfect. Practice just makes permanent. When we practice poor technique we get better and better at doing poor technique. We want to get better not worse right?

On top of that crappy technique makes you look like a tired and mortally wounded animal flopping around in the gym. It curdles my blood. It's like someone scraping their nails against a blackboard to me. This is probably the biggest reason why so many crossfit haters exist.

4. Find a Good Gym and a Good Coach

There are good and bad doctors right? Unfortunately I can tell you the local surgeons who have a bad track record for their patients getting infections after surgery. That's a bad thing.

What's the difference between becoming a surgeon and a crossfit trainer? Becoming a surgeon takes hundreds of thousands of dollars and up to 15 years of school and training just to start practicing. On top of that you still get bad surgeons.

Becoming crossfit certified means $1,000 and a weekend course. Do you think everyone out there teaching crossfit is competent? Unfortunately with crossfit gyms popping up around every corner not every gym will be created equal. Here are a few tips when choosing a gym.

Established gyms are usually better then new gyms

Coaches should practice what they preach. (Nothing is worse then a trainer who's out of shape *vomit*)

Credentials count - Coaches who go out of their way to learn olympic lifting through USAW are a plus. I've seen a recent trend in physical therapists and chiropractors becoming coaches and I've got to say, that's awesome.

Assessments and Introductory classes - Many programs have introductory classes (on-ramp) but not too many offer assessments.

Having a good coach will ensure that your programming isn't stupid and leading you to a romantic date with an orthopedic surgeon. On top of that good coaching is pivotal to success. If you want to actually be good at this stuff the right coach is going to help tremendously.

Next time we'll go over some more fancy things such as assessment, nutrition and warming up. Hurray!

I just did 5 Frans in a row,

Dan Pope

Go out there and get yourself in shape without hurting yourself. Crossfit is an incredibly powerful tool for getting very fit, just make sure you do it correctly.

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Bulletproof Yourself Against Ignorance - The Problem With CrossFit?

                      

“The Problem with CrossFit...........”

The problem with CrossFit is that people judge it’s methods without truly understanding what it’s all about.

Ignorance of the facts makes people judge life through their own lens rather than using the evidence available.

Having just presented the evidence for injury associated with CrossFit I am in a good position to comment on those who are using opinion rather than evidence about CrossFit.

The scientific literature shows that CrossFit is successful at improving aerobic capacity, anaerobic power and decreased fat mass.

Here, Team Richey excellently debunks those that do not understand CrossFit.

The training methodology behind CrossFit by Coach Greg Glassman is sound.

Instead of bickering about whether another training ideology is better than yours, remind yourself that you are in the minority of people who train and look after their health.

With the public health issue that face both the US and the UK in terms of physical inactivity being the 4^th largest cause of preventable death. All activity is a step in the right direction.

Movement is Medicine.

Injury associated with CrossFit. What is the evidence? Part 3

                     

Injury associated with CrossFit, what does the evidence say?

This is part three of the same presentation.

My lecture concludes that the highest recorded injury rate from the evidence was 3.1 per 1,000 hours of CrossFit exposure.

This is the same number (3.1 per 1,000 hours) that has been used by Parkkari et al for going to the Gym normally.

Most injuries were acute and mild.

CrossFit has have an association with shoulder, low back and knee pain.

Males, heavy, tall or previously injured participants are at higher risk of injury than other participants.

The picture below sums up the evidence from the literature.

Injury associated with CrossFit. What is the evidence? Part 2

                    

Injury associated with CrossFit, what does the evidence say?

This is part two of the same presentation.

My lecture acknowledges that there is very limited evidence about CrossFit in the literature.

The two commonly quoted studies are Hak et al (2013) and Wiesenthal (2014).

Most of the studies highlight that the Shoulder and the Low Back are the common areas where CrossFit participants report pain.

Injury associated with CrossFit. What is the evidence? - part 1

                     

Injury associated with CrossFit, what does the evidence say?

Yesterday I presented at the Therapy Expo at the NEC in Birmingham.

A big thank you to all those who came to watch the presentation and for those who came to chat with me afterwards.

Having looked at the evidence from the literature, my research and the audits of my clinic /competitions it is clear that there is a pattern emerging.

The pattern of injury presentation of the shoulder, low back, knee and wrist as the most common areas for injury has now been established in terms of evidence.

While other traumatic injuries are acknowledged, they are rare with no established pattern.

The blisters on the hands solution is simple. Tape up so you don’t have to man up! Or wear gloves as I do for training. 

#NoBlisters.

Therapy Expo 2017 & Bulletproofbodies

                                                                     

At Bulletproofbodies we are excited to both be speaking this week’s Therapy 

Expo in the NEC Birmingham.

Uzo Ehiogu will be talking about making the Climber’s shoulder robust and Dale 

Walker will be talking about Injury associated with CrossFit, what is the evidence?

Check out the biographies below to see that we came prepared.

A big thank you to Therapy Expo for giving us some stage time and organising an

 excellent event.

RAINHILL TRIALS & BULLETPROOFBODIES - November 2017

                   

The Rainhill Trials at Sport City in Manchester has become the home for your 

first CrossFit Competition.

The event is run by TRAIN Manchester who have three boxes in the Manchester area:

Train 1 - Castleford

Train 2 – Media City

Train 3 – Heald Green

The Saturday is more for those that are new to competition.

The Sunday is for those who are more competent at CrossFit.

Although the Workouts are very similar there is a big difference between doing Chest to bar pull ups or normal kipping pull ups. 

The same with Toes to Bar and Ab Mat sit ups. 

However, what this does is allow athletes to scale when there is a movement that they can no longer do. Or, could not do in the first place.

Competition will always bring out the best in us. But it will also expose our weaknesses.

As always there are injuries at the weekend. However, as usual these injuries are acute, mild and minor, responding well to Physiotherapy and Rocktape UK were there to scrape and tape as part of the athlete services.

This weekend’s Injuries included:

•      Hand tape x 12

•      Shoulder x 8

•      Wrist  x 5

•      Low Back x 4

•      Knee x 4

•      Calf x 3

•      Biceps x 2

•      Cervical Spine x 1

•      Trapezius Tear x 1

•      Shin splints x 1

•      Ankle x 1

It was great to see Tom Blay from Reebok CrossFit 3D competing. 

He is a machine and my Coach!

An amazing weekend of CrossFit.

Well done to all competitors and for TRAIN for there superb organisation.

The Bulletproofbodies team salute you.

Get Rid of "CrossFit Wrist"

                   

According to the American Journal of Occupational Therapy,The U.S. Department of Labour recognizes hand injuries as one of the most common, but preventable, injuries in people of working age. Those and those familiar with teaching Yoga will surely agree. Many new students have pre-existing wrist pain long before they ever started practicing Yoga. The hands and wrists, made up of relatively small joints with many muscles, tendons and nerves, are a delicate area.

They control fine motor skills, and at the same time, are strong enough to bear a person's entire body weight. Too many practices are ended early because of discomfort in the hands and wrists. Thankfully, there are exercises to help with strained wrists and sore hands. There are also props to alleviate straining altogether and alternative positions to try that are less likely to cause pain.

First, consider props that can help distribute the weight more evenly along the arm and spare the wrist. A new prop that is getting excellent reviews is the Three Minute Egg, a rounded, egg-shaped foam block that takes the place of traditional square blocks or wedges.

By using the egg blocks in each hand during asanas with weight on the hands and wrists, the pressure is distributed up the arm and the pose becomes much more comfortable. In poses like Plank, or Chaturanga, grasping hand weights can relieve wrist pain. Even rolled up mats beneath the heel of the hand can provide some relief.

Assuming some wrist pain is already present, the following are some simple stretches that can help.

Therapeutic Yoga for Wrists and Hands

Handcuffs: Circle each wrist with the opposite thumb and forefinger and squeeze firmly for 3-5 seconds.

Wrist rotations: Hold the hands palm out flat and circle the wrists clockwise and counter clockwise.

Prayer pose, with both hands together in namaste position. Exert gentle pressure pushing the hands together, then lean them back towards the wrists: first the left hand pushing the right back to a 45 degree angle, then right pushing left back.

Reverse Prayer: Behind your back, put your hands together in Namaste mudra, with your fingers pointing down instead of up. Hold for 20 seconds, or so, as long as it is comfortable.

Backward wrists: On all fours, rotate your hands until fingers are pointing towards you, with forearms facing the front and gently lean back. Go slowly and pay attention to any pain in the muscles, as this stretch can be quite intense.

Wrist Safety and Pain Prevention in Yoga Class

To prevent hand and wrist pain altogether during practice, modify hand positions during Yoga sessions. In Downward Facing Dog, or Adho Mukha Svanasana, keeping the hands flat and pushing back is responsible for a great deal of soreness. Bending the fingers of the hands at the top joint, so the middle knuckles stick up rather than lie flat, is an excellent modification that strengthens the forearms and keeps pressure off wrists. In Upward Facing Dog, or Urdhva Mukha Svanasana, keeping the hands closed in fists protects the wrists. Many other Yoga poses can be modified by using the forearms to bear the weight - rather than using the hands.

Additionally, chairs, low stools, blankets, and bolsters can be used to modify postures, which put too much pressure on the wrists. It may be necessary to take a rest from arm balances entirely if pain is recurrent. Remember that Yoga works with your body, not against it and honor its need for recovery.

© Copyright 2011 - Aura Wellness Center - Publications Division

Faye Martins, is a Yoga teacher and a graduate of the Yoga teacher training program at: Aura Wellness Center in, Attleboro, MA. To receive Free Yoga videos, Podcasts, e-Books, reports, and articles about Yoga, please visit: http://www.yoga-teacher-training.org/

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Weak wrists? Let's fix that!

               

When people look to towards building strength they very often think about doing exercises that work the larger muscle groups such as chest and back, and whilst these areas are very important what seems to be often overlooked are the smaller muscle groups.

In this case were talking about the wrists and forearms. Now the reason the lower arms are so important is because it is due to these body parts that we're able to build upper body strength in the first place, as they are the supporting muscles and joints. After all, can you imagine attempting to build a strong chest by doing heavy bench presses whilst suffering with weak and frail wrists. As inevitable that the stronger the wrists are the more weight you will subsequently be able to handle and therefore the greater the long term gains can be.

The same would apply to other exercises such as pull up. If you suffer from weak wrists and forearms, this will have a direct impact on your level of grip strength. Do you ever recall attempting to do a set of pull ups only to have given up due to not being able to maintain your grip? You see, it is only when it's illustrated in this way that one begins to realize the importance that such seemingly under rated body parts actually have.

Now having established that wrist and grip strength can actually have a direct impact on your overall performance, we might want to think about what wrist exercises we can start implementing to ensure we maintain strong and healthy wrist joints.

Kettlebell and Gripstik wrist exercises are an excellent choice as they both work in different ways and provide great results in terms of grip endurance and overall wrist strength. The kettlebell, whilst being more targeted toward core strength exercises, requires enormous grip strength to perform many of the exercises, such as kettlebell swings and Turkish Get Ups.

On the other hand, the Gripstik is extremely good at directly working the wrists and forearms. Building primarily endurance and strength as lactic acid build up becomes predominant during high repetitions.

There are other old school wrist exercises that can be used to develop wrist strength. Boxers for example use a method where they tie a weight to a broom handle and using repetitive twisting motions, slowly lift the weight from the ground up towards the broom handle.

There are simply too many to list here, but you get the point. They key issue here is to ensure you find an exercise you feel comfortable with and start doing it. Just remember to consult your doctor before beginning any new exercise or nutritional program.

Mo Mastafa is a business management graduate and a health & fitness enthusiast with of 15 years experience in training and nutrition.

Visit my wrist exercises [http://wristexercisesblog.com] blog now for more hints, tips and tools to improve your wrists and grip strength.

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Wrist Mobility for CrossFit

                   

The wrist allows you to properly position your hand, representing arguably one the most complicated joints in the body. There are 15 bones and 27 articular surfaces in the wrist, not to mention its elaborate system of muscles, tendons and ligaments. Ligament injury is quite common among athletes, as the repetitive action of the wrist puts athletes at risk for injury. Wrist sprains result from a torn or partially torn ligament, and wrist strains are the result of a torn or partially torn tendon. The most common wrist fractures among athletes include: distal radius fractures and scaphoid fractures.

The Four Mechanisms of Wrist Injury

Throwing - With throwing injuries, there is an overuse of the wrist. These are common in baseball players, tennis athletes, and racquet ball participants.

Weight-bearing - There are many weight-bearing injuries among those who participate in gymnastics, weightlifting, and cheer-leading.

Twisting - With a twisting injury, the wrist suffers from a rapid rotation that disrupts the stability of the wrist. This type of injury is common with radical skateboarders and snowboarders.

Impact - More common in football athletes are impact injuries that result from either a direct impact or a fall onto an outstretched hand.

Wrist Sprains

The most common wrist injury among athletes is a sprain of the wrist. This often is an injury to one of the ligaments - the connective tissue that attaches one bone to another. Most sprains occur when the wrist is forcefully bent during a fall on an outstretched hand. Wrist sprains can be mild or severe, and can be graded based on the degree of injury. A grade 1 sprain indicates a stretched ligament without apparent tearing. A grade 2 sprain, however, involves partial tearing of a ligament. With a grade 3 sprain indicates ligaments are completely torn.

Distal Radius Fracture

The most common fracture is called a "distal radius fracture." A distal radius fracture is a break that occurs at the wrist end of the radius bone. These breaks are common among athletes and can be mistaken for sprains. Wrist fractures often occur during a fall onto an outstretched hand. With fractures of the wrist, the break can occur in four ways: intra-articular, extra-articular, open, or comminuted (in many parts). Many can be treated with casting alone, though some require surgery.

Scaphoid Wrist Fracture

The scaphoid bone is one of the smaller bones of the wrist, but it is one that commonly breaks during sporting injuries. This bone is located on the thumb side of the wrist, and can be difficult to treat due to its tenuous blood supply. As with most wrist injuries, a break to the scaphoid bone typically occurs from falling onto an outstretched hand. Treatment usually requires casting if not displaced, or surgery if displaced.

Symptoms of Significant Wrist Injuries

-Pain at the time of injury

-Swelling

-Bruising or discoloration

-Difficulty moving the wrist

-A "popping" or tearing sensation during the trauma

-Warmth and tenderness of the skin

Treatment for Wrist Injuries

Treatment really depends on the type of injury you have. For mild sprains, the doctor will generally recommend the "RICE" method and over-the-counter pain relievers, like Tylenol or Motrin.

RICE

R - Rest the wrist for around 48 hours.

I - Ice the injured area to reduce swelling (use a pack wrapped in a towel).

C - Compress the wrist with an elastic ACE wrap.

E - Elevate the injury above heart level.

Nonsurgical Treatment

Simple Sprain -With mild to moderate wrist sprains, you will need to wear a splint for 1 to 3 weeks. This keeps the wrist immobilized while it heals. If you develop stiffness, I can teach you some stretching exercises to allow you to regain full range of motion of your wrist.

Simple Fracture -If your broken bone is in good position, it can be treated by applying a fiberglass or plaster cast. This is done so that the healing wrist bone remains protected from further injury while it heals. You may have to wear the cast for up to 6 weeks, depending on your injury.

Closed Reduction -If the alignment is out of place, your doctor may need to "reduce" the bone and re-position the bone fragments. A "reduction" is the medical term for this process, and because your doctor will not be operating on your wrist, the procedure is called a "closed reduction". After the bone is put in proper position, your doctor will apply a splint or cast for you to wear for 4 to 6 weeks. Depending on the nature of the injury, the doctor will take X-rays at weekly intervals for around 3 to 6 weeks. After a 6 week period, your doctor may recommend physical therapy for you to help improve your wrist strength and mobility.

Surgical Treatment

Complex Fracture -For those fractures that require surgery, follow one simple rule - put the broken pieces back into position and prevent them from moving out of place while they heal. There are several treatment procedures for distal radius fractures and scaphoid fractures, and the choice depends on your age, your athletic activity, and your injury. As with most wrist surgeries, your doctor may order hand therapy and rehabilitation exercises following the repair. It may take as long as 6 to 8 weeks for a complex fracture to heal.

Open Reduction -To perform wrist surgery, your doctor will usually make an incision directly over the area of the broken bones and re-align them in a process called "open reduction". It is considered "open" because the fracture has to be surgically corrected. It may be necessary for me to insert pins, plate and screws to hold the bones in place. As with other surgical procedures,You may be required to undergo hand therapy after your cast or splint is removed. Keep in mind, and open reduction surgical procedure takes a while to heal, but with proper physical therapy and rehabilitation, you will regain strength and full function of the wrist.

Dr. Ruhlman works through Orthopedic Specialists of Seattle to provide top quality orthopedic care to the Seattle area. Visit his website to learn more about him or to contact him.

http://scottruhlmanmd.com/

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