CrossFit as Therapy for Addiction

                      

This week, Bulletproofbodies with be looking at Exercise & Addiction.

We assume that exercise can be a positive addiction, as you replace one habit with another. However, Exercise-addiction will be covered later this week.

Habitual tobacco use, irregular and insufficient exercise, regular intake of alcoholic beverages above a minimal amount, being overweight for one's height, and sleeping less than 7 hours per day are linked to poor health.

This observation was promulgated by public health researchers in the early 1980's who studied thousands of individuals living in the Western United States over several years. These particular habits were singled out because of data that had already linked regular cigarette smoking, sedentary life style habits, non-engagement in regular exercise, habitual intake of alcohol more than 2 drinks per day, and obese body habitus with premature aging, illness, and premature death. Inadequate sleep was added because of its association with body stresses and persistence of internal elevations in cortisol and adrenalin production.

Consequently, being intentional and deliberate with wise choices regarding these Five Health Habits was recommended. Let's take a look.

Tobacco Use. 

Cigarette smoking, cigar smoking, and pipe smoking are pleasurable and often socially engaging for individuals. Tobacco leaves are cultivated, harvested, and then carefully processed in commercial factories with pleasure as the goal. Yet, all tobacco releases toxic chemicals when burned. Inhalation of these toxic chemicals directly irritates respiratory tissues and perpetrates inflammatory tissue responses and consequent damage. A direct result is progressive bronchial and lung scarring as well as various cancers throughout our bodies. These include kidney cancer, bladder cancer, and gastrointestinal cancers as well as mouth, tongue, throat and respiratory cancers. With no uncertainty, habitual tobacco use perpetrates disease and perpetuates multiple chronic illnesses that directly lead to death.

Alcohol Ingestion. 

Ethyl alcohol is the result of bacterial fermentation of fruit sugars. Wine has ancient origins and the deliberate fermentation of grapes was an organized process in ancient cultures, serving a positive purpose of begetting a liquid beverage which did not support microbe life. In ancient times, wine was a healthy alternative to river and lake water, well water, and even rain water. Excess ingestion however, did produce intoxication with delirium and did perpetrate chronic illnesses though specifics were not realized in those centuries. We now know that ethyl alcohol oxidizes various organ cells, producing inflammation and eventual cell death. The liver and nervous system are particularly negatively affected. In the present era, alcoholic beverage production is commercially productive and its purchase and ingestion is fettered only by age requirements. Alcholic beverages are produced from various fruits and grains now with many different flavors and appeals. Ethyl alcohol internal organ injuries though are epidemic and include direct injury to the liver (alcoholic hepatitis and cirrhosis), to esophageal and stomach cells (inflammation, ulcers, and cancer), and to the central and peripheral nervous system (delirium, hallucinations, cell death, memory loss, dependence, chronic anxiety, major depression, numbness, impaired balance sensations, pain). Alcohol can induce progressive heart disease known as an alcoholic cardiomyopathy, which results in heart failure. Regular alcohol ingestion is clearly harmful, hazardous, and lethal.

Being Obese. 

Obesity has a clear definition. Overweight status is defined as Body Mass Index of 25-30 kg of body weight per square meter of body height. Obesity is defined as BMI greater than 30 kg body weight/square meter of height. Optimal body weight is now stated to reside at Body Mass Index of 19-24 kg/square meter of height. BMI calculators exist in doctors' offices, dietitians' offices, clinics, hospitals, schools, pharmacies, and on various web sites. Obesity elevates blood pressure, makes tissues resistant to insulin and thus causes diabetes mellitus, contributes to progressive atherosclerosis, and overloads one's heart and lungs. Obesity aggravates other serious health conditions, too, such as emphysema, coronary heart disease, arthritic conditions, co-existing diabetes and hypertension. Deliberate weight reduction of more than 10 percent can result in measurable health benefits. With no uncertainty, obesity induces new illness and compounds existing illnesses.

Inadequate Exercise.

 A habit of regular exercise will counter a propensity to obesity. Regular exercise burns calories, stimulates healthy circulation, strengthens one's heart, stimulates deep breathing, and generally offsets stress. Exercise cleanses tissues of metabolic waste accumulations by promoting blushing circulation through the organs, particularly to muscles, skin, and nervous system. Exercise that is graded, balanced, regular, and without injury is nothing but health promoting and wellness supporting. Walking 20 minutes per day 5 days a week can be adequate.

Inadequate Sleep.

 All creatures have circadian rhythms: awake periods and sleep periods. Sleep rests organs and tissues and reduces stress. Sleep must be sufficient in time so that organ rest and restoration can occur. Essential aspects of regular sleep-wake cycles include lower cortisol secretion, lower adrenalin production, lower blood pressures, reduced insulin production, and general cell rest. Antioxidant cleansing of organ cells and our blood vessel walls occurs during sleep periods. Sleep rejuvenates tissues and restores healthy chemical balances. Short sleep results in adrenalin and cortisol surges that stimulate blood pressure elevations. Oxidation stresses surge also and tissue fatigue results. Regular short sleep periods yields accelerated aging, elevates blood pressure, and strains nervous functions. These consequences compound existing diseases and impair mental alertness and social behaviors. Circadian rhythms key off of light-dark cycles and are innate to our inner biological functions. Overriding one's natural innate circadian rhythm has been proven to promote health deterioration. With certainty, inadequate sleep can aggravate existing illnesses and weaken resistances to infectious diseases and cancers.

Thus, it is logical and rational that these Five Health Variables be groups as Essential Health Intentions and Health Habits. The intent is to drive wise choices.

Indeed, the national Centers for Disease Control has strongly recommended intentional cultivation and right-maintenance of these Five Health Habits:

Adequate Exercise 5 days a week;

Abstaining from Direct Tobacco Use and Avoiding Secondary Tobacco Smoke;

Abstaining from Alcoholic Beverages or drinking only small amounts infrequently;

Maintaining one's Body Mass Index between 19-24 kg/square meter, and

Sleeping 7 or more hours per day.

These are personal choices. Awareness is essential. Willful planning and commitment with personal diligence is essential. I encourage all to make these Personal Habits.

Rex Mahnensmith, MD is a physician who serves as a General Internist in the practice of Primary Care for all individuals who elect health care. He is especially interested in preventative medicine, health maintenance, wellness, and healthy choices for living. He serves individuals with chronic illnesses as well as those with no illness. He aims to help individuals to know and to make healthy choices in all circumstances.

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No Limits: Official Crossfit Documentary

                      

Athletes, some special forces and the military are a few of the groups in our society that are considered the elite when it comes to body strength and form. 

In their line of work, they need to be in top form if they want to achieve even a measure of success. 

When it comes to the proper training, coaches and gym instructors recommend only one thing and that is CrossFit.

What is CrossFit?

CrossFit training is the crossing or incorporation of different workout types for the purpose of maximizing the exercise. 

It includes strength training, muscle training, balance and endurance testing and aerobics. It is an immensely intensive workout that should be done only by pros.

 This can be dangerous for beginners who have not yet developed enough stamina and endurance.

According to CrossFit, the best body workout is to not focus on developing just one area. 

Instead focus on the entire body. Their exercise routines utilize gymnastics rings, kettlebells, free weights and a lot of other calisthenics exercises. CrossFit athletes run, skip, climb ropes, row, jump, and carry huge objects. 

Their training program is so effective that it is used as the main conditioning and strength program for tactical operations teams, police academies, martial artists, and hundreds of professional athletes around the world. 

This means that only the best and the most elite in the field of sports and physical fitness are using CrossFit.

The training program can be excruciating but the results are well worth it. They surpass all other forms and types of exercise. 

The intensity of the workout boosts the body's metabolism and shocks the muscles. This keeps the body on fight mode and does not allow it to settle and get comfortable. 

This is because it has been found that once your body gets accustomed to a workout routine it starts to respond differently and effectiveness of the routine decreases. 

The variety that CrossFit offers prevents this from happening.

Keeping healthy and fit is not an easy thing to do that's why we have medical professionals to help us identify our weaknesses and strengths through checking vital signs. 

If you would like to be part of the medical profession, be trained at one of the best schools that offers nursing degree and other courses.

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CrossFit & Hybrid Training

                     

Regardless of your body type or the type of training that your body responds to best, hybrid muscle training is all around, the most effective way to build muscle and get lean. Often times, guys ask me how hybrid training carries over into sports. Well, regardless of the sport, hybrid muscle training can help you be at the top of your game.

But did you know that there are also sports that by their very nature help you develop hybrid muscle? 

Actually, any sport that simultaneously incorporates resistance and cardio can be considered a hybrid activity. There are a number of sports that do this-let's talk about some of them now.

American Football: 

This is a phenomenal sport that incorporates hybrid muscle training. The heavy pads provide resistance and with the all the cardio that is involved in the sport, it helps build type III or hybrid muscle. Other aspects of football that involve hybrid training include blocking and training with sleds during practice. All of these are activities that require endurance (the cardio part) and the muscles to deliver sustained strength (the resistance part).

If you have any doubt that football is an awesome hybrid training technique that can build a powerful, muscular physique just look at guys like Adrian Peterson, Terrell Owens or retired stars like Herschel Walker. All three have amazing physiques-and it all is the result of hybrid muscle training.

Strongman: 

This is really is all about hybrid muscle training. Unlike say powerlifting where the goal is to achieve your one-rep max, strongman training simultaneously requires both strength and endurance. And as you know, the best way to develop these qualities is through hybrid training. Examples of hybrid training activities that you see in strongman competitions include the tire flip, log carrying, truck pulling and the keg toss, among others.

And if you have any doubt that strongman training won't build a powerful, muscular physique, just take one look at Mariusz Pudzianowski and believe me, you'll eat your words.

Mixed Martial Arts (MMA): 

This one also incorporates hybrid muscle training-in fact, it's essential. Look at the guys fighting in the UFC. Do you think jogging ten miles a day carries over into the octagon and is going to help a guy get in shape for fight? No-two minutes into the match and he'll be winded.

Why? Because the successful fighters have developed hybrid type III muscle that has strength, power and endurance. They need to develop long, sustainable strength. You don't get that from ordinary training. When these guys train they have to mimic the moves they'll be doing in the octagon-grappling, pulling and other things that go on in a real fight. Guys like Ken Shamrock, Matt Hughes and Randy Couture all have developed hybrid, type III muscle.

Highland games: 

Seriously, this is about as hybrid as it gets. Have you ever seen these events? Some of the hybrid training activities you'll encounter in Highland games include the 56-pound shot put, the hammer throw with a 22-pound round metal ball attached to a handle, or the caber toss. This would have to be the signature event for the Highland games. The caber is a tapered log or pole that varies in height (roughly 19′-22′) and weight (100-130 pounds). They lift it, run with it and then heave it.

Lumberjack games: You've probably seen these on TV before. These games require participants to carry out feats of strength and endurance using extremely large and heavy logs. This one is 100% hybrid.

Arm wrestling: 

Your probably wouldn't have thought of this one but yes, arm wrestling is most definitely a sport that incorporates hybrid activities. After all, it does require long-or sustained strength-and the only way to get that is through hybrid training.

Track & field: 

Besides the running, you've also got activities like the shot put and the javelin throw. Both of these are activities that require both strength and endurance.

Kettlebell competitions: 

Kettlebells have been around a long time. Their shape and handles make them ideal for hybrid training. Some of the activities you'll see here that require long strength include the clean and snatch or the one- or two-armed kettlebell swing, among others.

CrossFit Competitions: 

These are the kinds of routines that are often touted as the "military" workouts so you'll often see military and law enforcement guys participating in these events. Nearly all of the activities require strength and endurance.

So there you have my response to the question about how hybrid muscle training carries over into sports. As you can see, not only does hybrid training and the development of type III muscle fibers enhance your athletic performance in many sports some sports are even hybrid in their nature.

Get my free report entitled, The Warrior Physique - Building The Super Hybrid Muscle. Click to learn how you can rapidly build muscle and burn fat at the same time.

Mike Westerdal is the founder of Critical Bench, Inc. A free online weight training magazine.

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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!

Learn loads more about some of the best fitness training programs out there as well as the best ways to Buy Home Gym Equipment [http://www.weightsbenchandweights.com/buying-home-gym-equipment//] plus the best prices for gym equipment at [http://www.weightsbenchandweights.com]

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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.