Getting started with CrossFit? Bring your friends

                  

CrossFit is the fitness trend sweeping the nation. It's hard to classify CrossFit because a CrossFit workout can include such a wide range of methods and equipment that it does not fit neatly in to one well-defined exercise category. It's safe to say that, each time you work out you'll be doing something new, unusual, effective and difficult.

CrossFit's mantra is "Forging Elite Fitness" which means that workouts are frequently extremely challenging - certainly not for the fainthearted. That's not to say you need to be an athlete to get started as workouts can be scaled to make sure that beginners can safely finish them; safely however not effortlessly! There are generally different levels for each workout for beginners, intermediate and advanced exercisers and as many workouts are against the clock, you can also regulate your training by going at it as hard and fast or slow and easy as your personal fitness levels allow.

Lots of exercises require little more than some space, an exercise mat, a stop-watch and the determination to work up a sweat while others require access to specialist equipment such as Olympic weights, gymnastic rings, rowing machines, tractor tires and, that exercise stalwart, a jump rope.

Speaking of jump ropes, skipping is an excellent way to warm up before moving onto the more strenuous main CrossFit exercises; many of which involve skipping and, particularly, double unders. In case you didn't know, a double under involves turning the rope not once but twice per jump and, when mastered, is a really cool-looking way to crank up your heart rate and burn lots and lots of calories. It goes without saying, double unders require a good speed rope as a slow-moving, thick rope simply won't turn fast enough for you to rotate it two times before landing.

The workouts are made to establish a higher level of fitness to make sure that you are pretty much fit for anything. The wide range of workouts are made to enhance your:

1. Cardiovascular fitness

2. Stamina

3. Strength

4. Flexibility

5. Power

6. Speed

7. Coordination

8. Agility

9. Balance

10. Accuracy

These 10 fitness attributes make up what CrossFit's creator Greg Glassman calls the foundations of fitness.

The workouts frequently have quirky names such as Barbara, Angie, Fran and Linda, however do not allow those genteel names fool you; these are the "benchmark" workouts whereby performance and progression are determined.

Various other exercises are named after fallen military and public service personnel which is fitting as these are the men and women who make use of CrossFit to ensure they are in good condition enough for every little thing their demanding jobs throw at them.

If you want to establish overall fitness, get rid of fat, build muscle and train like an athlete then CrossFit might well be for you. The workouts are enjoyable, varied and difficult and the community is a really welcoming one. Give CrossFit a go - you might simply adore it!

Keith Colladow is a personal trainer, health and fitness lecturer and writes for several online publications on various topics. If you want to find the best jump rope for Crossfit check out Amazon: Jump Rope

Article Source: http://EzineArticles.com/expert/Keith_D_Colladow/1610670

Article Source: http://EzineArticles.com/7800128

Video:

https://www.youtube.com/user/BuzzFeedVideo

Athlete Services at the CrossFit Meridian Regionals Madrid 2017

It was three amazing days of CrossFit Athletes from Europe, Africa and the Middle East competing to get to the CrossFit Games 2017 in the USA.

             

As ever the Athlete Services were there to keep the athletes going and treat any injuries over the three day period.

The Athlete services team are totally International with Chiropractors, Osteopaths, Physiotherapists and Sports Therapists from all over the World.

This was a chance to use the new IAST (Instrument Assisted Soft Tissue) from Rocktape, the Rockblades.

This year we also had a chance to help athletes recover with the Compex 8.0.

Obviously we were still taping athletes with the only tape to use for CrossFit, Rocktape to help athletes to go stronger for longer.

Pectoral tears were a major concern to lots of athletes after 25 pectoral tears occurred in the US Regions.

We only had a few Pectoral tears which is a significant reduction and will help silence the critics about possible steroid use.

I would like to think that Athlete Services helped contribute to a reduction in this particular muscle injury.

However, all athletes we cautious of this injury so adjusted both their training and strategies accordingly.

The Bulletproofbodies Team would like to thank everyone of out therapeutic friends and well done to the fantastic Medical at CrossFit Meridian Regionals 2017.

Rainhill Trials, Bulletproofbodies & Rocktape UK

The Rainhill Trials at Sport City Manchester is a two day CrossFit competition.

This is a great way to start your competitive career as an athlete.

The day is always well organised with slick change overs between the events.

The event is expertly run by TRAIN Manchester.

At the Rocktape UK tent we were busy treating and preventing injuries.

Some athletes come with pre-existing injuries and others have niggles that they can get sorted out on the day.

Rocktape employ only high level Therapists and this weekend was no exception.

We had an Osteopath and a Physiotherapist working together.

Not only that but one of our own Rock Docs, Rob Crowley was competing in the Masters competition.

This was also a chance to show off the new Rock Blades for myofascial release.

Rocktape also has a number of products that every CrossFit athlete would love to get their hands on!

Why don’t you check out their website below and use my discount code:

www.rocktape.co.uk

Use my discount code:

Dale01

Well done to all athletes and organisers at the Rainhill Trials.

Bulletproofbodies & the Purpose of CrossFit

Today I was training with an ex-Commando buddy of mine who's now in the Police.

He invited me to a very nice David Lloyd Health Club.

The facility was amazing with more kit than I have seen in any gym for a long while.

I used to love these health clubs, but these days I just compare it to CrossFit.

So we went to the Olympic lifting platforms and started doing some lifting.

We went through some OLY basics then we moved onto some body weight exercises, followed by some kettle bell work.

I was surprised at how much mobility my friend had lost and how much I have gained.

The difference was simply CrossFit.

He started asking me about the the purpose of CrossFit, so I talked about High Intensity, Constantly Varied, Functional Movement and working out in a community rather than doing my own thing with head phones on.

But to really answer the question I needed a video of the man who revolutionised the Fitness Industry forever, Coach Greg Glassman:

Check out more videos from the CrossFit founder:

https://www.youtube.com/user/CrossFitHQ

Coach Glassman, the Bulletproofbodies Team salute you!

How Deep Should I Squat? Ask Prof Stuart McGill

How can some people make squatting look easy and for others it's a position that requires constant work?

The answer lies in our anatomy and some very simple tests.

Check out this video from Aaron Lipsey with the legendary Dr Stuart McGill:

This video highlights the importance of not just doing a "ski squat" with not external rotation.

The ball and socket joint is referred to as the acetabulum and femoral head respectively.

It seems that there is a genetic variant that persons of European descent and persons of Asian descent differ in terms of the depth of the acetabulum or hip socket.

This means that not everyone can make the right shape to squat and the Physio must adjust their squat depth accordingly.

The position that people squat in is as varied as there are different types of hip and pelvic morphology.

It's fine doing a squat with a "tail tuck" at full depth when unloaded but it is quite a different matter when load is applied to a Spine in flexion.

The deep squat position now becomes a personal journey for the athlete. It is about respecting what nature has given you and how you can optimise this.

Work with what you have and don't be afraid to use a heel raise, be it plates or Olympic Weight-Lifting shoes.

Check out Aaron's channel on:

https://www.youtube.com/user/ExuroFitness

Bulletproofbodies & Paul CHEK's "How To Eat Move & Be Healthy"

Paul trained me back in 2000 when he visited the UK and I’ve been a big fan ever since.

Back then, the Fitness industry was looking for a Guru and that Guru was Paul Chek.

He was not just a fitness instructor he was a holistic practitioner.

He challenged the “Body Builder” method of isolated training for hypertrophy and brought in the concept of Functional Movement training.

I was in the Royal Marines at the time and our training was exactly that, Function.

I was the lightest I had been in years yet I was stronger and fitter than ever.

It was about general Physical Preparedness.

Surely Rope Climbing weighed down by webbing and Rifle was functional resistance training with a skill.

Paul’s Primal Pattern workout was about movement literacy and training for real life tasks.

This book changed my life!

Check out his book, “How to eat , move and be healthy.”

How can we be aware of the Bear if we don't know it's there?

Injury can sneak up on you, sometimes you will never know how close you came!

If we can't see it and it didn't get us then does it really matter?

Check out this video of a Snowboarder who does not realise at the time how close she came to be attacked by a Bear.

Injury is a bit like this video.

Sometimes you might be doing an exercise in training and your technique is dangerous.

You might get away with it sometimes.

But if you keep being chased by bears, eventually they are going to get you.

You have only got to watch Leo in the Revenant to discover what happens when the bear gets you:

https://www.youtube.com/watch?v=QhDinIBETiI

So by reminding ourselves of the consequences of injury, a small investment in injury prevention seems like time well spent.

It is not just about the Gym but what we do with the rest of our time that also counts.

Bullet Points:

1. Check your technique

2. Value quality over quantity - Have the moral courage to no rep yourself!

3. Stretch, Mobilise, Foam Roll and move on a daily basis

4. See a Physiotherapist if your pain persists

5. Don't sit down all day. Move for 5 minutes every hour (get a standing desk)

6. Go one step further and get a Treadmil desk:

https://sit-stand.com/

Use my discount code:

DALE*5

Bulletproofbodies & Avoiding Double Under Disaster

Double Under Disaster?

Try Penguin Jumping!

So did you get frustrated with your Double Unders during 10 rounds of 17.5?

Although this is a basic CrossFit skill, when you fatigue you go to your default setting and start making mistakes you would not make if you were fresh.

Fatigue = Uncoordinated jumping

Check out this awesome video from WODPrep:

Check out the WODPrep channel:

https://www.youtube.com/channel/UCNRMF4aKRFUCdzvJVBEMFdQ

Penguin Double Unders Drill

Feet together

Relax your shoulders

Hand-Jump Coordination with the double tap

Practice

The Bulletproofbodies Team wish you well!

Bulletproofbodies & Reebok CrossFit Games 17.4 Taping & Injury Prevention

It’s the Reebok CrossFit Open 2017 and 17.4 is a repeat of 16.4.

Your job is to push your body hard and stay injury free over the next 2 weeks.

There are plenty of videos showing you how to optimise your performance for this workout.

However, we at Bulletproofbodies are about injury prevention, which includes taping:

• Lower Back for the Deadlifts
• Midline
• Neck/Upper back

The Open workout 17.4 consists of the following:

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Repeat

Bullet Points

Preparation

·        Tape the low back, Midline and Neck/Upper back

·        Wear long socks/knee sleeves to protect the shins when Deadlifting

Mobilise

·        Overhead Shoulder Mobility in preparation for Handstand Push Ups
HaHamstrings and lower back for Deadlifts

·        Hip flexors, Quads and calf Stretches for that deep squat when catching the wall ball

Pre-Activation

·        Light Squats for the Wall Balls

·        Light Toe Touches for Deadlifts
Scapula elevation & Depression in Hand stand

WOD

·        Concentrate on your Technique, don't get a no rep, especially on the HSPU's

·        Pace yourself on the Deadlifts and break them up early
to  This WOD is all about the new standard on the HSPU's , so be realistic and don't expect to the second round of Dealifts if you have not got HSPU's for 55 reps!

Recovery

·        Cool Down on the bike

·        Compression Socks

·        Hydration

·        Nutrition

·        Mobilise all joints

Do you need to Bulletproof your Snatch?

So, 17.3 was all about the Squat Snatch.

Did your Squat Snatch let you down?

I’m not surprised.

That’s what happened to me!

The Squat Snatch is a high level skill movement that got heavier as you fatigued.

So you now know that the Snatch is your goat.

But what can we do to injury proof this movement?

It is not uncommon for injuries like shoulder dislocations and knee pain from the speed and power of this Olympic Weight Lifting Movement.

Check out this video from Barbell Brigade:

https://www.youtube.com/user/bartkwan

There are significant risks to the Snatch.

The first being have you got the range of movement to perform an Overhead Squat?

Most athletes are lacking that end of range movement in this challenging exercise.

The Overhead squat tests flexibility in the thoracic spine, hips, knees and ankles.

If you are missing range in any of these joints then catching weight at the bottom of the Snatch becomes difficult.

I you are lacking range of movement at the ankle joint then Weight Lifting shoes will really help.

If you are still struggling try putting some plates under your heels. Then gradually decrease the plates over time.

The key is getting the bar overhead working on thoracic extension and shoulder joint elevation.

Try lying back on a foam roller with the roller in your mid-back, hands behind your head and extend back.

Practice overhead squats at least once a week. It will take longer than you think!

Don't worry about the depth initially, focus on the correct position overhead.

If you can't overhead squat, you probably should not be Snatching yet.

Progressing to quickly without allowing the time for the tissues to adapt may lead to injury.

Bulletproofbodies & Reebok CrossFit Games Taping & Injury Prevention

It’s the Reebok CrossFit Open 2017 and 17.3 surprised us with a brutal couplet of Chest to Bar Pull Ups and Increasingly heavy Snatch

Your job is to push your body hard and stay injury free over the next 3 weeks.

There are plenty of videos showing you how to optimise your performance for this workout.

However, we at Bulletproofbodies are about injury prevention, which includes taping:

• Hands
• Arms and Shoulders with the unique Spiral method
• Lower Back

The Open workout 17.3 consists of the following:

8 minutes to complete:

6 Chest to Bar Pull Ups

6 Squat Snatches at 43 kg

For three rounds

7 Chest to Bar Pull Ups

5 Snatch at 61 kg

If completed then:

8 Chest to Bar Pull ups

4 Squat Snatches at 84 kg

For three rounds

9 Chest to Bar Pull Ups

3 Squat Snatches at 102 kg

For three rounds

10 Chest to Bar Pull Ups

2 Squat Snatches at 111 kg

For three rounds

11 Chest to Bar Pull Ups 

1 Squat Snatch at 120 kg

Bullet Points

Preparation

·        Tape the hands, arms/shoulders, low back

·        Wear long socks/knee sleeves to protect the shins when Snatching

Mobilise

·        Overhead Shoulder Mobility in preparation for Snatching

·        Hip flexors, Quads and calf Stretches for that deep overhead squat catching position

·        Shoulder extension for the chest to bar movement

Pre-Activation

·        Light Squats for the Warm Up

·        Practice Band-Assisted Pull Ups

WOD

·        Concentrate on your Squat Snatch Technique, don't miss a lift!

·        Pace yourself on the C2B Pull Ups and break them up early
to  This WOD is all about the Snatch, so be realistic and don't expect to PB during the Workout

Recovery

·        Cool Down on the bike

·        Compression Socks

·        Hydration

·        Nutrition

·        Mobilise all joints

Bulletproofbodies - Toes to Bar Workout with Camille Leblanc-Bazinet

If 17.2 has taught us anything, it’s that we all need to work on Toes to bar when fatigued.

Check out this quick and easy Video from the amazing Camille Leblanc-Bazinet curtesy of Via Prive:

 www.youtube.com/user/ViaPrive

Camille, the Bulletproofbodies Team Salute you!

Did the Bar Muscle Ups beat you in 17.2?

Did you get to the Bar Muscle Ups in 17.2 and then your technique let you down?

It looks like that was the story for many people in 17.2.

16 Bar Muscle Ups is a lot if you have not got this level 3 functional movement down in your muscle memory.

Check out this video from Misfit Athletics of how to muscle ups below:

Thanks to Misfit athletics.

Check them out at:

https://misfitathletics.com/

BULLETPOINTS

• It’s all about the Kip! In particular the back swing
• Try the thumb over rather than normal grip technique
• Power hip drive
• Throw your torso forwards to get over the bar
• Practice