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 

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

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

CrossFit Open Reflections - Bulletproof Your Next Workout

                     

The CrossFit Open is over.

There is no Friday night lights today.

Instead, it’s time to reflect and evaluate.

It’s time to work on your weaknesses.

What do you need to develop?

This old but ever relevant post from CrossFit Soar is super relevant at this particular time.

I like the way they have divided CrossFit into 3 categories:

Practice - Low stress

Training - Medium Stress

Testing - High Stress

Let's have a quick reminder of what you may have struggled with:

20.1 - Burpees for reps

20.2 - Toes to Bar or Double Unders

20.3 - Handstand Walking

20.4 - Pistols

20.5 - Muscle Ups

It's time to practice all these skills in a low stress environment.

Prioritise your training according. 

This is also the time for adequate recovery and getting on top of any little niggles that have reared their ugly head during the Open.

Compex is the ultimate recovery and training tool.

If you want to buy a Compex then go to the website below and use our discount code:

DALEW

https://uk.compexstore.com/

Bulletproof Your Pistols For the 20.4 Open WOD

                  

CrossFit Open WOD 20.4 is a chipper!

Consisting of:

 Box Jumps,

Clean & Jerks

&

Pistols

Hips and shoulder mobility are key.

The Pistols are going to be the game changer.

30 Pistols is no joke!

When performing Pistols think about having your knees together, as opposed to knees out like we cue for the Squat.

Don’t be afraid to hold your foot if you need to.

Ankle dorsiflexion mobility is the key to this workout.

We call this weight-bearing dorsiflexion.

Test your knee to wall and make sure you are symmetrical.

EVIDENCE

A static calf stretch has been shown to improve squat performance by my colleague Dr Paul Comfort:

Banded ankle mobility using the Mulligan “Movement with Mobilisation” technique is a great way to temporarily increase weight-bearing dorsiflexion.

Then re-test your knee to wall.

OTHER TIPS

Be fast on the Barbell, smooth on everything else.

CLOTHING:

Wear lifters and a Belt.

The lifters will be helpful for Pistols and the C&J.

The belt will give you proprioceptive feedback about your spine. 

MOVEMENT

Don’t worry about rebound box jumps, they’re not that much faster.

Push Jerks are faster than split jerks, so save your legs.

Rest enough to hit the heavy reps.

Nothing worse than the hard work of a clean and you miss you jerk.

Now go crush 20.4!

Bulletproofbodies Interviews Teen Games Athlete - Reece Mitchell

                 

Reece Mitchell came 4^th at the CrossFit Games 2019 at only 17 years old. 

What's even more amazing is that he made his first appearance at the Games as a 15 year old.

We were lucky enough to have Reece come and join us at the Bulletproof Your Body Injury Prevention Workshop.

Reece at only 17 is a true champion as to return from injury is always an amazing achievement.

Reece describes that at the very first event of the Games he tore his glute on the first event.

Confused between the American system and Kilos he put more on the bar!

Reece sought the help of Bulletproof Physiotherapist Dale Walker.

Reece and Dale worked together for months to get him pain free and back to optimal function.

He managed to qualify for the Games but made the mature decision not to go as he was not at his best.

The proof is in Reece getting back to the Games and competing at the highest level with the fittest on Earth.

Reece is now much more conscious about injury and how to manage injuries.

It was fantastic to have the UK's top Teen athlete endorse Bulletproofbodies.

Reece Mitchell, the Bulletproofbodies Team salute you.