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:

CrossFit fixes that which Medicine baby sits

                  

Most of you that follow Bulletproofbodies are already regular exercisers so we are preaching to the converted. 

Our global community are already finding new and innovative ways to exercise and move.

However, what if our opportunity to exercise was confined to the small and impracticable area of the home only such as those on lock-down.

For some people in the UK, outside the home is the ONLY place you can really exercise. As long as social distancing is being adhered to, obviously. 

So, what would the consequences be if we couldn't exercise?

• Increases in domestic violence 
• Increases in loneliness (as more people live on their own)
• Increased mental heath issues
• Increased sedentary behaviour
• Increased levels of obesity
• Increased consumption of junk food
• Increased consumption of alcohol
• Increased amounts of screen time

Ironically, all the things that would put us in the Chronic Disease bucket and increase our risk of being vulnerable to Corona Virus.

Whilst we recognise the Medical guidance of short-term solutions such as, social distancing, they should not come with the long-term health consequences. You are just creating a problem to solve a problem.

Daily exercise is a life-line for most people and a worthy, positive health behaviour that needs to be nurtured. At a time when we need to boost our immune system the most, we should not restrict the evidence-based drug of exercise being prescribed to the masses.

One of our thought leaders has spoken with regards to Corona Virus and poor health choices. 

The founder of CrossFit, Greg Glassman gives us a lesson about:

“The 5 Buckets of Death.” 

One big bucket and 4 little buckets

This sounds a bit morbid but the majority of those being affected by the virus

are those with underlying health issues.

While the entire globe is almost on lock down, in the UK they are now threatening to take away our opportunity to exercise outside.

The unintended consequences of stopping the world from exercising will have a more dramatic long-term effect on the world's heath than the Corona Virus.

Lack of physical activity is the 4th leading cause of preventable disease that affect the world.

The ironic thing is that if the world was more physically active it would directly effect the other top 5 causes of pre-mature death.

                                             “The 5 Buckets of Death.” 

Bucket 1 - Chronic Disease - Through Sedentary lifestyle 
Coronary Artery Disease, Stroke, Obesity, Diabetes, Hypertension
(86% of the US spending on Healthcare)

Bucket 2 - Microbic - Corona Virus, Fungi, Bacteria

Bucket 3 - Genetic - The wrong Parents

Bucket 4 - Kinetic - Car Accident, Gun shot wound, Stabbing

Bucket 5 - Toxic - Poisoning

What has happened in this current environment is that Corona virus has jumped from the Microbic bucket into the Chronic Disease bucket and started a fire.

Corona virus is mostly effecting those already with co-morbities and the elderly. 

These are those people already in the Chronic disease bucket.

So these tragic deaths are more related to chronic disease than they are to the Corona Virus.

Just listen for the term "underlying causes" when you next hear the news about someone's unfortunate demise.

The "wilful divide" involves, "getting off the couch and off the carbs."

This is NOT "lifestyle illness" but TWO wilful choices.

The TWO pathological behaviours of poor food choices and lack of exercise

This is behavioually driven, so it needs to be behaviourally addressed, or it will be Medically babysat.

Exercise is a positive health behaviour that needs to be nurtured long-term.

Stopping people from exercising outside actively encourages poor health behaviours.

Exercise fixes that which medicine baby sits. 

The evidence for exercise is so strong that it should be the drug of choice for the world with less side effects than any pharmaceuticals. 

Sedentary behaviour will eventually kill more people globally, thus putting more strain on the NHS long-term than tragic short-lived pandemics like Corona virus.

Unfortunately, this reactionary approach is just adding fuel to the fire, with no thought for the unintended consequences that may have greater implications on global health long-term.

Staying physically active and making conscious decisions about what food you eat are more likely to save your life long-term, so that if you became infected with Corona Virus you have a better chance of fighting off the symptoms and making a full recovery.

We need to use this opportunity to reflect on our current global health behaviour, as chronic preventable disease has been steadily killing more people globally than the Corona virus, it is just most of us have not been paying attention.

Stay safe, but more importantly, stay active.

What A Planker!

                

How long can you do the plank?

Is it just 2 minutes before your arms begin to shake and your core turns to jelly?

The previous record of eight hours, one minute, was set by Mao Weidong in China in 2016. 

George wanted to reclaim the World Record which he held in 2011, when he planked for one hour and 20 minutes, until losing it to Mao in 2016.

Most people have difficulty planking for just minutes at a time, but at the age of 62, George Hood has shown that it’s possible to push the boundaries at any age with perseverance and a strong mindset. 

The hardcore former US Marine and DEA Supervisory Special Agent is no stranger to record-breaking, but this record is truly incredible.

George Hood set the record for The Longest Male Abdominal Plank in Chicago, according to Guinness World Records.

At a time of 8 hours, 15 minutes and 15 seconds.

He finished the event by doing 75 push ups. 

Hood says he did around 2,100 hours of planking in preparation and started practicing in 2011, training up to 7 hours a day.

In training for last month’s attempt, Hood reportedly did approximately 674,000 sit ups and 270,000 push ups.

"I have to totally disassociate myself from the reality of the clock. It's an art and a skillset that I have mastered over the years."

After breaking the record, Hood announced his retirement from plank record attempts.

Hood also wanted to utilize this occasion at the World Record to raise awareness about and reduce the stigma surrounding mental health challenges, especially in the military and law enforcement. 

A gym named 515 Fitness, which helps “address mental illness through exercise and support” co-sponsored Hood’s attempt in Chicago, Illinois, according to the Guinness Book of World Records. 

In fact, Hood held the plank until 8 hours, 15 minutes and 15 seconds for the "515" to be in the record books in honour of the gym

Age is just a number!

George Hood the Bulletproofbodies Team salute you.

Video: https://www.youtube.com/watch?v=59MaNHq8UDo&feature=emb_logo

THE FITTEST - Official Trailer

                  

In need of some motivation?

Then look no further.

In 2018 there was no CrossFit Games documentary.

Last week the Buttery Bros 

( Heber Cannon and Marston Sawyers )

released the trailer for their new documentary

“The Fittest”

It is officially launched in April this year.

https://www.youtube.com/channel/UCp00ppkfPFBUTiiNNd8kS9Q