Bulletproof Your CrossFit 21.2 WOD

So, CrossFit Games WOD 21.2 is 17.1 from 5 years ago, it’s a repeat.

A consistent 15 Burpee Box Jump-overs and an ascending ladder in 10’s of Dumbbell Snatches for time.

Whilst the Pro’s will do this in half the time (roughly 10 mins) for the rest of us mere mortals, we can afford to take some micro-breaks to catch our breath.

The fastest time in 2017 was 9 mins 57 secs, so that is something to aim for!

The key to this workout is pacing and remember, you’ve got 20 minutes, so steady away is the order of the day and try not to red-line or you will be toast!

Do you remember the DOMS from this workout?

Welcome to the Back BBQ!

Yeah, this is going to be a, “one and done.”

Sore shoulders, Quads and lower backs will be the result of this WOD.

Top 10 tips for Bulletproofing your WOD:

1. Spend some time activating the rotator cuff in warm up
2. Mobilise extension of the spine in warm up
3. Practice a few reps of switching the Dumbbell on the way down if you’re going for speed
4. Perform “step-to” Burpees, rather than both legs together
5. Try a “Push and Pull” warm up for the upper body
6. Mobilise your “Hip Hinge” movement so you have adequate length in your hamstrings for both the snatch and the Burpees
7. Hip opening sequence for the Burpees
8. Downwards facing Dog for posterior chain lengthening
9. Perform resistance banded over-head lockouts with a light band to warm up the Lats
10. Try some Slump test nerve flossing to make sure the sciatic nerve knows what’s coming!

 

Good luck!

The Bulletproofbodies Boys 

Don't lose all your gains during self isolation

                       

Staying active whilst in Social Isolation is a constant challenge.

The worry for most people is the loss of all the fitness gains they had worked so hard for.

Our friend and colleague Claire Minshull has a great blog on this very subject:

https://getbacktosport.com/latest-news/reversibility-of-training-deconditioning-in-lockdown/

Most people are probably getting more exercise than they would normally. We have never seen so many people out jogging. 

However, the importance of exercise on our physical and mental health cannot be overlooked.

Exercise also helps maintain a healthy immune system.

Daily physical activity is important with the minimum dosage being 22 mins of moderate or 11 minutes of vigorous activity.

But what happens if we are just doing the same thing every day and not varying our routine?

The answer is likely to be INJURY.

So, by simply varying the specific exercises that you perform you can avoid injury and create balance to your physical training regime.

For instance, if you are running every day with no rest days then whilst your tissues are adapting you are likely to experience pain, aches, tightness and general fatigue.

Here are are 5 ideas for you to try:

1. Mix up your cardio with body weight exercises.

2. Switch from running to cycling.

3. Have days when you do Circuit style training only.

4. Avoid excessive amounts of Plyometrics 

5. Perform Yoga/Pilates style exercises

For more  information on this download our FREE E Book:

Were You at Strength In Depth 2020?

                     

Strength In Depth 2020 happened this weekend just gone and it was amazing!

Top athletes from the US were throwing down with the best of the British at the UK’s only CrossFit sanctioned event.

CrossFit Mayhem and Mat Fraser were in town raising the bar at this year’s Strength In Depth.

As usual the tried and tested Athlete Services Team from Massage Rx were working hard to keep CrossFit Athletes in tip top condition and perform in the arena.

Sophie and the Team would like to thank all athletes for using Massage Rx.

Some great coverage from Team RICHEY, and we said hi to Craig and Jazz.

Our favourite CrossFit individual was Kyle Shipp, a Pastor from Texas who runs

Faithfully Fit CF

Our favourite CrossFit Team was CF Roseland from New Jersey.

These guys took recovery seriously and came to see us everyday to get expert treatment and recover optimally.

It was great to see our old friends

Kel Baker (Warrior Princess) in the Teams

And Spencer Whiteley (Blockhouse legend) in the individual 40-44 on the Podium in 3rd place.

Massage Rx will see you at the next big CrossFit Event

To everyone that competed and helped out the Bulletproofbodies Boys salute you.

Video: https://www.youtube.com/watch?v=stizQPCjRJE

Bulletproof Yourself Against Your Ego for 2020

                 

So new year, Bulletproof You?

The fitness frenzy of January is upon us.

Most people are likely to over train and under-recover in an attempt to lose the weight they put on over the Christmas break.

Lots of people training leads to lots of unneccessary competition if we don't leave our Ego at the door.

This puts you at high risk of injury.

So you need to follow the Bulletproof Method.

Here are 3 tips to help prevent injury in the month where everyone is over-training.

1.   Consistency is King - You Cannot get Fit in One Workout

2.   Progressive Overload – Ego is the Enemy

3.   Listen to Your Body – Train Don’t Drain

Consistency is King - You Cannot get Fit in One Workout

New year’s resolutions can result in a disturbance of the mind.

We used to be fit and sometimes our brain still thinks that the exercise principles of adaptation don’t apply to us.

It is highly likely that over the last month of December, you became deconditioned and now need a period of progressive build up training.

Be kind to yourself this month.

Don’t push your workouts, just enjoy them.

Don’t seek to beat your personal best the minute you get back in the Gym.

Fitness is the result of consistent, dedicated training, not just the results of one day.

So ease your way back into training and focus on fun!

Progressive Overload – Ego is the Enemy

In order to get results you have to get out of your comfort zone.


We often embrace the Western concept of “Overload” in order to get the “super-compensation” that follows.


The “Crash” training cycle is often used when people want to get fit quick.


Here a 3 - day training cycle should be followed by a day of rest or light activity.


The Russian concept popularised by Pavel Tsatsouline as 
“grease the groove” 
is another way that is often overlooked.


Here exercises such as Pull ups or Press Ups are done little but often. Working on the motor pattern rather than the muscles. 


The great thing about this type of training is the volume of exercise that can be achieved over a sustained amount of time.

So try this strategy with Pull ups next time you're in the Gym.

Do sets of 1-5 reps then go off and do something else.

10 mins later repeat this process until you have done 5 Sets.

Whether you're doing 1 or 5 Pull ups doesn't really matter.

What you want is to feel like it's easy and not a chor.

Increase your pull ups by one each week ONLY.

Listen to Your Body – Train Don’t Drain

Our Mentor Paul Chek has some excellent talks on this subject.


It is easy to over do exercise and end up getting injured.


Here your Physiology has won over your Training Philosophy.


That’s because you did not listen to your body.


You have to pay attention to your energy levels.


The food you are eating and your levels of hydration.


Don’t train if you are tired.


Get an early night and do some light training in the morning.

Save the heavier workouts for when you are well rested.

So, these 3 little tips are a simple but effective way to make 2020 the year that you listen to your body and have an injury free year.

Video: https://www.youtube.com/watch?v=pU-s7JS7WME&feature=emb_logo

Are YOU Ready for the Winter Fan Dance 2020?

                       

While everyone else is thinking about Christmas, you are thinking of how do I arrange the festive period around my training for the Fan Dance.

The Bulletproofbodies Team will be there to keep all athletes from getting a Musculo-Skeletal injury providing before race and in between race treatments.

Remember to check out Uzo on Gone Tabbing’s Allycast:

http://gonetabbing.libsyn.com/uzo-from-bulletproof-bodies

Can Uzo retain his title?

We will see you back on the hill for the Winter Fan Dance 2020.

Don’t forget to check out our e-book on injury prevention and management for the Hill.

After the pain, a well-deserved Fan Dance Ale.

The Bulletproofbodies Team salutes all athletes and support staff with AEE.

Dale & Uzo will see you in the Storey Arms in January.

Video: https://www.youtube.com/watch?v=aJxI0z_rdXY

Bulletproof Your Squats at Therapy Expo

                    

Therapy Expo is always one of the highlights of the Bulletproofbodies Boys year.

With Uzo and Dale both presenting we had to make sure we delivered.

Judging by how packed the rooms were and great feedback on Social media we did not disappoint!

 It is always good to see our friends in Therapy, 

John Gibbons (Body Master Method) 

and

 Mike James (The Endurance Physio) 

Dale was first to present on Bulletproof Your Squats.

Below is the Bulletproofbodies Squat Checklist, the most important slide of the whole presentation.

Uzo’s favourite phrase was making sure your single leg squat does not look like 

“you are doing a bad job at a Disco!”

Remember to Download your FREE copy of our E-Book, Don’t get Cross get Fit

Therapy Expo we salute you on another great 2 day conference.

Video: https://www.youtube.com/watch?v=h4-6J_GagBI

Shoespiracy - Why Feet Are Better Than Shoes

                

Barefoot running shoes brand Vivobarefoot have released a short documentary named Shoespiracy, which looks at how modern footwear giants are producing shoes that are ruining the nation's feet.

Watch the Shoespiracy video which will challenge you to think differently about your shoes and the negative effects your footwear is having on your feet, the way you move and ultimately your health.

The four-minute film speaks to former footwear innovators, Harvard professors, BBC doctors and medical leaders, and shines a light on how the shoes we wear affect how we move.

The mini-documentary has the sell line of “there is a 20-billion-pair-a-year silent public health scandal afoot - and it is shoe shaped!”.

Filmed in partnership with Fable Films, it takes viewers on a journey which looks at the evolution of functional footwear, and the jogging boom of the 1970s, that saw the birth of the running footwear we know today.

The documentary focuses on the cushioning and support offered by modern shoes, and asks whether it’s actually doing more harm than good. Professor Irene Davis, department of physical medicine and rehabilitation at Harvard Medical School says: 

“I think one of the causes of weak feet is the chronic support that we have from modern footwear. The advances in technology have simply interfered with, rather than helped, the foot.”

Vivobarefoot co-found Galahad Clark said: 

“It’s astonishing to us that the vast majority of shoes produced each year are actually bad for your feet—and the wearers are none the wiser.“

A number of leading shoe company bosses have often said to me: 

‘I know the science and agree with your philosophy, but, the consumer isn’t ready’.

“We believe people are absolutely ready to start feeling better and moving more.”

VIVO Barefoot, the Bulletproofbodies Team Salute you.

Video: https://www.youtube.com/watch?v=x_rDFa6kZfI

https://www.runnersworld.com/uk/news/a26895493/vivobarefoot-shoespiracy-documentary/

The world needs more super hero’s!

Hi, I am Charlotte, I am a lifestyle coach, a CrossFit addict, a Mummy and the founder of ‘Super Hero Academy’ a coaching platform that enables women to take 100% responsibility of their Health and Happiness!

I am so grateful for this opportunity to share some of my thoughts with you guys over the next few days! A massive thanks to Mark for the opportunity to hijack his blog and to bring some of the principles of Super Hero Academy to you all..

So, Today is day one and I wanted to put this whole 100% responsibility thing in to context…….. Wouldn’t you agree that somewhere deep down inside you, given the current state of the world we live in, there is a small part of you praying for a team of lycra clad, freakishly strong, mind bogglingly smart superheroes to fly down to earth and clean up this awful mess we seem to have got ourselves in to?

From the horrific events in Manchester and London, to the political agendas, the recession, the cuts to services, the atrocities happening in countries all over the world every single day wouldn’t you agree that it would be far easier if  ‘THE SUPER HERO’S’  showed up to fix it all?

Around 6 months ago I was walking around a lake near my home in the High Peak, I was the only person there, I stopped to sit on a bench and found myself in floods of tears… I was sat looking at the most beautifully still and peaceful lake, the blue sky, the trees in the forrest, it was stunning and I was crying because despite the beauty of this planet there is so much fear , sadness, darkness and hatred.

I cried because I was overwhelmed by the enormity of things that I am powerless to do anything about.  I cried because I am only one person and how can I ever even begin to help make things any better? I cried because I know I have to do something… but sat on that bench at that lake I had no idea what on earth it was I am supposed to do.

So I asked…. out loud.. for the first time ever …there and then… amidst my tears I asked the universe, god, my spirit guide, my intuition, whoever the heck that may be listening to help me and to guide me… I asked the universe to ‘please just use me…. tell  me where to go, tell me what to do, tell me what to say and to whom…’  Gabby Bernstein, author and Spirit Junkie says that in any time of doubt and fear this prayer opens doors to infinite possibilities and as the months have unfolded I am beginning to believe she is right.

I founded Super Hero Academy shortly after this day and since then I have been working with some incredible women who are all putting in to practice the four principles, or ‘controlables’ that I believe help” them to deal with whatever life throws at them.

There is a huge emphasis on loosing the ‘victim mentality’ on developing leadership skills, and self awareness that enables you to handle the challenges faced by any person alive on this planet toady.

I call this … becoming an AWESOME HUMAN..

So whilst we all sit around wishing that the Super Hero’s would hurry up, the reality is THEY ARE ALREADY HERE.. most just don’t know it!

You see YOU have the ability to make a difference, YOU have the ability to make an impact, to create a ripple that will in turn create a tidal wave of change.. but first you have to realise that for that to happen you must be ok with stepping in to your super power!

Sign up on the link below:

https://www.eventbrite.co.uk/e/super-hero-day-tickets-42191158892