Monday, July 31, 2017

PT Modalities: Electric Stimulation

Electrical currents have long found to be useful to change physiological processes for many centuries.  For example: there is record in 46 A.D. use of an electric discharge from a topedo fish used to reduce pain and in the 18th century Luigi Galvani (Italian Physicist) recorded muscle contraction by touching an electric current to a frog muscle.   Use of "EStim" for pain control is on the premise of the Gate Control Theory (Melzack and Wall), however EStim is also used clinically today for muscle strengthening, wound healing and tissue repair, resolution of edema (or swelling) and even trans-dermal (skin) drug delivery.

Physiological effects of EStim are derived by depolarizing nerve membranes and creating "action potentials".  Electrical currents with enough amplitude and sufficient duration will cause an action potential, and once generated the body responds the same way it does to an action potential that is generated physiologically, with a muscle contraction.

Indications:
  1. Muscle Spasm
  2. Muscle Weakness
  3. Pain 
  4. Decreased Range of Motion
  5. Idiopathic Scoliosis
  6. Fracture
  7. Joint Effusion 
  8. Facial Neuropathy
  9. Muscle Atrophy 
  10. Open wound ulcer
  11. Bell's palsy
  12. Use with labor and delivery
  13. Stress incontinence
  14. Shoulder subluxation 
Contraindications:
  1. Cardiac Pacemaker
  2. Patient with bladder stimulator
  3. Over carotid sinus
  4. Seizure Disorders
  5. Phlebitis
  6. Malignancy
  7. Over a pregnant uterus 
  8. Cardiac Arrhythmia
  9. Osteomyelitis 

Friday, July 28, 2017

Product Review: The Stinger, the best in Ice Massage (Recoup Fitness)

Product Specs:
  • Cold Therapy Meets Massage – Place the Stinger in the Freezer for 2 hours and enjoy up to six hours of cold therapy.
  • Like any roll massage product, chose a muscle group and firmly apply pressure through the chosen area. Roll back and forth. You should feel the stretching and release of tension in the area, and, while some tight areas may require a little working, it shouldn’t be painful.
  • The bottom blue ring can unscrew from the top handle, allowing you to use the ball for specific exercises like foot massage / Foot stretching.
  • Use to massage any muscle group: Biceps, Chest, Shoulders, Forearms, Thighs, Shins, Feet, Triceps, Back, Calves
  • Features a gel-filled stainless steel ball with a removable plastic housing
1) Place the ball in the freezer: 2 hours in the freezer for up to 6 hours of sweet, sweet cold relief

2) Like any roll massage product, chose a muscle group and firmly apply pressure through the chosen area. Roll back and forth. You should feel the stretching and release of tension in the area, and, while some tight areas may require a little working, it shouldn't be painful.

3) Note that the bottom blue ring can unscrew from the top handle, allowing you to use the ball for specific exercises like foot massage.

 

My Review:

This Stinger Roller Ball is able to be frozen. If you want to apply cold therapy than this is a great tool do to its dual purpose myo fascial release massage properties. Designed to provide massage and ice therapy, this smooth stainless-steel ball is housed in plastic grip, while the portable, easy-to-grip design enables on-the-go injury prevention. Removable comfort grip.You put it in the freezer for two hours before use, then pop the steel ball into the black, textured grip. The ball does freely roll inside the grip and it is perfectly smooth, nothing at all to catch or rub your skin. It feels cold, but not shocking like an ice cube against bare skin. Leaving it in one spot for several minutes doesn't generate that frozen, over done feeling you get from a traditional ice pack.

The website includes several different instructions (especially videos on their youtube) for specific placement and use suggestions during a workout and after to benefit specific muscles. This was really handy and showed me several areas to treat with the cold roller ball that I wouldn't have thought of. I was able to find relief from plantar fascitis using it alone and if you have someone to roll it for you, it can really be nice on a sore lower back. This cryoroller is a very reasonable alternative to OTC medication or smelly creams. I will keep this in our freezer and ready to use all the time now.

Moving it around provides much the same benefits as an ice cup, which has been used in the Athletic Training world for many years. My only complaint is that it does not quite reach the same temperature as ice, but since it is only a couple degrees difference it offsets the dripping mess that ice cups create, so this critique is minimal.


My Overall Rating:  8.9/10
It is well built, can be used for cold therapy & comes in a versatile housing. It will be a great addition to your recovery routine!!


Wednesday, July 26, 2017

WOD Wednesday #29 Sponsored by GYM BOSS

GIVEAWAY ALERT - DETAILS AT THE BOTTOM OF THE POST! COURTESY OF GYM BOSS TIMERS

4 rounds for time of:
95-lb. power snatches, 20 reps
50 double-unders


Today a task-specific WOD, a couplet: 4 rounds for time of 20 Power Snatches using 95lbs (65 for women), and 50 double-unders (DU). Start your stopwatch. Snatch/Jump/Snatch/Jump/Snatch/Jump/Snatch/Jump. Hit stop.

95lbs. is a 45lb. bar with a 25Lb. plate on each side of the bar. 65lbs. is a 35lb. women’s bar with 15lbs on each side. The Power Snatch is taken from the ground. Grip the bar (Hook Grip) in a wide snatch grip, feet shoulder width apart. In a single motion using either the so-called “Triple Extension” or the catapult off your upper thigh, move the loaded barbell from the ground to overhead, landing in a ¼ squat with your arms fully extended and your elbows locked out. Stand straight up in this position before beginning to lower the bar. The weight you choose should be light enough that you do not drop the bar from overhead, but rather keep your hands in position so that you can hit the ground and immediately begin another rep. Scale to a weight that allows you to do each set with minimal breaks, breaking up the reps in 2 or at most 3 sets. Use a 15lb. training bar loaded with bumper plates rather than an empty bar if you can to go lower on the weight.

The DU the rope passes under your elevated soles twice before they return to the ground. Do single-double if you can’t string them together. The sub is either 150 single-unders or 50 tuck jumps, neither of which is really anything like the DU, but they’ll do.



Gym Boss Giveaway Details:  One lucky subscriber will be randomly chosen to win their very own Gym Boss miniMax Timer! GYM BOSS TIMERS

Make sure you subscribe at the bottom of the site before next Wednesday!  Winner will be chosen and announced on WOD Wednesday #30!

Monday, July 24, 2017

PTA 2 - Pain Basics

Pain is a complex interaction between psychological, neurological, sociological and mechanical factors. It is more than just a stimulus of injury to a neuron and it is the most common symptom prompting patients to seek medical attention and physical therapy.  Most patients consider pain control their primary goal of treatment.

Pain occurs when an injury, wound, or disease triggers a response in tissue.  Nociceptors are free, peripheral nerve endings that pick up pain stimulus and are present in almost all cell types.  These nociceptors transduce stimuli into pain impulses that cause release of chemical mediators.  Peripheral nerves conduct pain impulses to the CNS through the spinal cord and up to the brain where they are interpreted as painful.  Pain can be activated by an external or internal stimulus such as a dumbbell falling on your foot (external) or bicep tendonitis (internal).

Specific nerve fibers that in regards to pain are C fibers and A Delta fibers.
  • C Fibers - Pain is transmitted on these fibers and is usually dull, aching burning or throbbing and lasts a long time
  • A Delta - Pain transmitted on these fibers is quick, pricking, stabbing, sharp
Muscle activity may increase, decrease, or remain the same in the presence of pain.  Most commonly increases or hypertonicity/spasm with the gol of protecting tissue from further injury.

Types of Pain:
  • Acute Pain - Recent onset of tissue damage, tends to be localized, intense with inflammation, responds well to treatment,
  • Chronic Pain - Greater than 3 - 6 months in duration, tends to be generalized, decreased activity and socialization, very common among 1/3 population (back)
  • Dysfunctional Pain - Pain that does not serve a protective function. It is persistent, spreading, increasing, pain with small movements, unpredictable, and without a known cause.  Associated with fatigue, depression and impaired functioning - example is Fibromyalgia
  • Referred Pain - transferred to a distant site away from its origin - ex back pain felt in legs

In most medical settings pain must be assessed daily on a 0-10 pain scale.  Pain is documented in the subjective section of a SOAP note, since it is what a patient describes. 

Physical Therapy Management of Pain:
  • Physical Agents (massage, US, heat/ice etc) - May relieve pain by: Moderating release of inflammatory mediators, altering nerve conduction, increasing endorphin levels, decreasing muscle spindle sensitivity, reducing edema, and have fewer less sever side effects that pharmacological interventions.
  • NSAIDS - Both analgesic (pain) and anti inflammatory properties, cheap, fast relief, OTC
  • Exercise - Studies have shown that exercise decreases pain intensity and increases pain thresholds and tolerance.

Friday, July 21, 2017

Product Review: Hi-Temp Bumper Plates

Product Details:  
Our Hi-Temp 25 lb weight is made of recycled material, so not only is it environmentally friendly, it’s designed to be safer and more durable than traditional steel plates.
  • Made in the USA from Crumb Rubber (Recycled Vulcanized Rubber)
  • Diameter: 17.5”
  • Weight Tolerance: +/- 0.5LB
  • 2” Stainless Steel Insert
  • Inset Collar Design to reduce friction
  • Color: Black
  • 1 Year Warranty after purchase


My Review:

Hi-Temps are built from a nearly indestructible marriage of recycled vulcanized rubber and a 2" stainless steel insert.  They have been a staple at gyms for years because of their incredible durability. Hi-Temp bumpers are made in Alabama from recycled tires and steel inserts, for a bumper plate that can withstand tons of punishment.

Hi-Temp bumpers are constructed using a thick, less dense mix of rubber than many other bumper brands. This rubber mix results in a bumper that is a bit wider than many other brands. This additional width, combined with the forgiving low density of the rubber mix, results in a high-bounce bumper that resists cracking   As another key design component, the collar on Hi-Temp bumpers is inset from the plane of the plate, allowing for better protection when multiple plates are on the bar, and reducing the risk of inserts getting impacted or popping out.  Hi-Temp bumper plates feature a steel insert that is designed to far outperform the brass bumpers used by the competition. A steel insert will take much more abuse without malforming- and it is machined to exact tolerances to fit all high-quality olympic bars.

These are great plates if you want to have the option of working out on unmatted surfaces. We use them both on stall mats in the garage and on the concrete outside and they show no wear or damage whatsoever.  One point to note though is that they are a slightly smaller diameter than standard olympic plates. Not enough that you'd notice a change in bar height, but you can't use with other bumpers or iron plates if the barbell is going to hit the floor - you would effectively channel all the impact through the standard width plates on the bar, which could damage them and the floor (especially if adding iron!).

I was able to test the new performance Hi-Temp 25lb Bumpers (release date TBD).  I do not have information on the specs regarding these plates however the difference in insert design will enhance the durability and ease of use of these plates.  I did not notice anything different in regards to dimensions compared to that standard plates listed above, however the finish on these plates are more appealing and like I said the new insert design provides to a noticeable improved usage of these plates.


My Rating: 9.5/10
These are by far the best bumper plates on the market when talking about durability and use in a garage gym, and are extremely reliable in an affiliate setting as proven by their wide use.  Hi-Temp bumpers use a rubber formulation that combines a mix of high bounce with high durability.  I demo'd 25lb bumpers only but have experience with the other weights.  I'd like to note that the Hi-Temp 10 and 15 pound bumpers are more stable because they are thicker. This makes them more stable than most 10 or 15 pound bumpers- which are the most fragile bumper plates due to their thinness.  Also the bounce on these plates are reasonable but not overly exaggerated due to the rubber formulation which helps with protecting the surfaces you are lifting on.  My main reason for not giving a 10/10 rating is that you will need an entire set of these plates, and these plates only.  I would not recommend use of these plates with other brands of bumpers or metal plates due to the slight diameter difference which causes stress to other bumper plates.

Wednesday, July 19, 2017

WOD Wednesday #28

For time:
Row 1,000 meters

Then, 5 rounds of:
20 back extensions
16 GHD sit-ups

Then, row 1,000 meters



Another task-specific WOD. Row 1000 Meters followed by 5 rounds of the couplet 20 Hip Extensions (HE)/16 GHD Sit-ups (SU), and then row another 1000Meters. Get your heart rate up, fry your core, and then hold on to your heart and lungs for dear life. Let’s break it down.

Row 1000M. Any time you see “Row” it means row on a Concept 2 (C2) rowing machine. Period. Any kind of rower can be used if it can record meters or occasionally calories.

Sit in the seat, strap your feet in, set the damper (the lever on the right side of that big round thing sticking out in front of you) grab the handle and start to row. This is a classic core-to-extremity, full-body exercise. Drive your legs, then extend your back, then and only then pull with your arms = the stroke. Push your arms out, bend your back forward, and then bend your legs = the catch. The standard sub is a Sumo Deadlift High Pull with an empty 45lb. bar (35 for women), with one rep = 10M (look for a video in “Exercises and Demos”). You can sub running (800M) or biking (2 miles).

20 Back extensions. You can use a GHD machine, a Roman Chair, or other similar extension apparatus. Subs would be a Good Morning, Superman, or extension while lying on an exercise ball. Total of 100 if you do ‘em all.

16 GHD Sit-Ups (SU). This is an advanced exercise, suitable and safe for only experienced athletes who train on a GHD (Glute-Ham Developer) regularly and routinely. Subs for this exercise? Do 16 regular SU, maybe using an Abmat if you wish. Total of 80.

Monday, July 17, 2017

Electrical Stimulation Part Deux

Electrical currents have long found to be useful to change physiological processes for many centuries.
For example: there is record in 46 A. D. use of an electric discharge from a torpedo fish used to reduce pain and in the 18th century Luigi Galvani (Italian Physicist) recorded muscle contraction by touching an electric current to a frog muscle. Use of "E Stim"; for pain control is on the premise of the Gate Control Theory (Melzack and Wall), however E Stim is also used clinically today for muscle strengthening, wound healing and tissue repair, resolution of edema (or swelling) and even trans-dermal (skin) drug delivery.  Physiological effects of E Stim are derived by depolarizing nerve membranes and creating "action potentials".

 Electrical currents with enough amplitude and sufficient duration will cause an action potential, and once generated the body responds the same way it does to an action potential that is generated physiologically, with a muscle contraction. These muscle contractions are how you can use E Stim to speed up the recovery process between workouts! By dilating blood vessels, the muscle contractions work to actively flush metabolic waste products (for example: components of muscle breakdown, and that which makes you sore) by bringing fresh oxygenated blood and nutrition to the front lines. This process is done without causing fatigue (especially to the neuromuscluar system) and helps with lymphatic drainage which carries most of the waste out of the system. So be sure to apply the electrodes as soon as possible after your training session to speed up the recovery and flushing process to help impede the bottle necking of metabolic waste.

How else can we use this modality to improve our training? By applying the over load principle, we can further stress the same muscles we just hit in our WOD to further increase the muscular stress and thus forcing further adaptation. Once again this acts as a burn out set, but without the time, physical and mental effort required for the added stressor. Also, research has shown that regular use of an E Stim unit (3+ x week) can cause the formation of additional blood vessels, which acts to improve conditioning as there becomes a need for increased vascularity to the area of stress. By being more vascular there is a more readily available and faster delivery of oxygenated blood which allows for a potential of increased performance on the muscular endurance side of the coin.

As always you should check with your doctor before utilizing any product or device that will alter your health and although there are a lot of benefits of recovery please be aware of the contraindications (or warnings of when NOT to use) of E Stim. It is important NOT to use electric stimulation in individuals that have cardiac pacemakers (or any implanted electrical device), during pregnancy, with a cancer, or by placing electrodes on the face or chest.

Friday, July 14, 2017

Undergrad Essay - Sports Event Management #2

In Game Operations:
During a softball game you must find workers to run the scoreboard, announce the game, take stats, play music, take photos, take live camera feed, commentate the game on radio and online, and update live scores. First, someone must run the scoreboard. This person is in charge of updating the score, balls and strikes, inning, and player at-bat. This job is important because it keeps the fans updated on what is happening in the game. The next job you must fill is the announcer. The announcer is in charge of welcoming all of the fans to the ballpark, reminding them of ballpark rules, announcing starting line-ups, announcing each player, announcing the result of each half inning, and announcing all substitutions. Next, someone has to take stats and this person is the official when deciding between an error and a hit and recording all of the stats from that game. The person is in charge of music is responsible for playing warm-up music before the game, the national anthem right before the game, and music between half innings. Next role needing to be filled is the management of the live camera for the online video feed of the game. The person running the camera must follow the ball around the field when it is hit or thrown to show the action of the game to the people watching online. In conjunction with the live video feed someone must fill in with live commentary. It helps to have two people commentating, of person is the play by play or what is happening on the field, so people listening on the radio or online are able to follow the action. Another individual provides the color commentary and talks about different softball related items during the dead time of the game. Finally, the last post that must be filled is updating live scores online. This person adjusts an online scoreboard, to help keep people updated while watching the scores from another area.


Post-game Management
For the post-game management it is the exact opposite as pre-game management. Post-game management is putting the field to rest and making sure it is in good shape for the following day. The first thing that you have to do after a game is rake the whole field and make sure that it is smooth. If the field is not raked after the game the holes and bumps on the field will become hard dirt which will make it harder to rake out and the field will not play as well for the fielders. When you are raking around the home plate area and pitching mound it would be best to put clay in the areas that are low so everything will be even.

It would be smart to tarp the mound and home plate after the games as well. In case of rain, tarping the whole field would help because it would keep all of the water off the field, making it easier to make playable the following day or when it stops raining. Also having some turface and diamond-dry available would be a good back up plan if the field would have gotten wet and would help it dry faster. The main idea with pre-game and post-game management is to be able to make sure the field is playable. The more playable and quality the field is, the smoother the game will go.


Emergency Safety Plan
If inclement weather would ever approach the Indianapolis area Marian University trainers and staff will be in communication and watching the radar to plan the next plan of action. If a thunderstorm is approaching Indianapolis spectators will be asked to return to their vehicles if there is a chance that the game might resume. This announcement will be made from the intercom so that all spectators know what is going on. If the radar shows no sign of the storm ending soon, the game will be cancelled and spectators will be told to return to their vehicles and exit the university. A date and time will be made shortly for reschedule information.

Players of the opposing team, during a thunderstorm will be escorted to the PE center until further information is available. Marian University players will return to the clubhouse. If a tornado is a threat in the Indianapolis area then all players and spectators will be escorted to the PE center basement until the storm cell carrying that tornado has passed. After the storm has passed a decision will be made if the game should resume or if the game will be rescheduled for a later date.

In a rare case of a terrorist threat or threat of a gunman, all spectators will be asked to evacuate the campus immediately. In a terrorist attack case, all players will be asked to evacuate campus and go to the nearest safe area. In the case of a gunman, the opposing team will evacuate campus immediately and return back to their school and Marian University student will be commanded to return to their dorms and lock the door until further notice. With terrorist or gunman threats, the event will automatically be canceled. In case of an emergency involving a spectator or player a trainer will be in attendance at every event to provide first aid services and MU police department will be contacted immediately so that they can be in direct contact with the ambulance.

Wednesday, July 12, 2017

WOD Wednesday #27

Deadlift 3-3-3-3-3 reps


This one is a classic mono-structural (one movement) strength WOD. It's a bit more structured that the "Find your 1-Rep Max" deadlift. Five sets of 3 DL. Typically this means ascending weights with the goal of achieving a 3-Rep Max over the course of the workout. After you finish warming up choose weights that give you a chance to get that max on the 4th set. This gives you a "shoot for the moon" shot on the fifth set, or another shot if you don't get all three reps in the fourth.

It doesn't matter if you do a traditional DL (feet close, hands outside your knees) or a sumo DL (feet spread wide, hands same width as traditional). Wear a belt if you wish, gloves if you feel they are necessary. Double overhand or alternating grip, it only matters to you. No straps though; if you can't grip it you can't lift it. If you don't have very much experience doing power lifting you need to check your ego at the door and make this a DL skill day.

Monday, July 10, 2017

Undergrad Essay - Sports Event Management #1

Part 1 of a paper I was tasked with for my Sport Facility Management Course for my undergrad at Marian University in Indianapolis - Part 2 coming next week!

SWOT Analysis:
 A SWOT analysis will be made at the beginning of every the softball season. We would look at strength and weakness within the staff. For example, Do we have enough staff to work all operations wanting to be performed? Do we have an experienced staff that is capable of running the technology? We will also look at the things we do well and the things we could do better on in the ballpark. Making sure that the spectators have an enjoyable time watching softball at Marian University. When we look at the opportunities section of the SWOT analysis, we will be looking at what we can do in the future. A big opportunity we have in the future is ticketing. Can we develop a big enough fan base down the road so that we can begin to ticket fans? Obviously the answer will not come until later when we see the consistency of the crowds, but it is an idea to keep in mind for the future as this university grows.

The last part of the SWOT analysis is threats. As a manager we want the games to run smoothly, but there are threats to this goal. Intoxicated fans can disrupt games, safety hazards with foul balls can danger the goal, and poor field conditions can cause injuries to players. These threats need to thought of before the season and a plan should be in place so we can eliminate them. In the case of obnoxious fan we can put a warning system in effect where each fan gets one warning and if they continue to be a problem they will be asked to leave the ballpark. Other safety hazard threats should be inspected before the season and taken care of before a game is played. The SWOT analysis is important to improve your ballpark year after year.


Risk Management Planning
Many risk are present at any sporting event and the event we will be addressing here is a Marian University Softball Game. First and foremost when building the softball complex much planning was thought out to prevent and avoid risk for both spectators and participants. The first risk management planning used was building a backstop and facing to create a safe barrier between players and fans. There are multiple risk that this backstop/ facing help to avoid. One preventative measure that a backstop/ facing avoids is a flying object either a ball or bat flying into the crowd and striking a spectator. The other place we can see this facing/ fencing used in the same context is in front of the dugouts. The fencing here directly avoids the risk of a ball or bat striking players or coaches. Finally, another thing the backstop/ facing avoids or prevents risk is by keeping outside objects such as cans or bottles being thrown onto the field. This is a low risk and unlikely of happening but having the fencing and backstop helps to detour fans or spectators from such behavior.

The next part of risk management used on the Marian Softball Diamond is the yellow tubing that is on the top of all the fencing. This yellow tubing helps to prevent any player or participant from getting caught on or cut by the fencing at the top. By covering the top of the fence we are safeguarding everyone from that risk. Another area where planning was carefully used is the warning tracks we see around the diamond. Behind home plate the small strip of dirt between the fence and grass acts as a warning area to players that the fence is very near to them. This risk management can be seen in all professional diamonds baseball and softball. It helps with the risk of players colliding with the fence at high rates of speed. By using a warning track the number of concussions can be greatly reduced giving the players literally a “heads up”.

Another area on the diamond that can help to reduce risk for players is the windscreen that is hung along the outfield fence. The windscreen acts as a multi use tool on the diamond. It’s first use is a batters eye, this helps batters to see the ball off of a dark surface and not background colors that distract the players. The second action the windscreen acts to help with is collision risk in the outfield. The darker color of the screen helps the players avoid colliding with the fence by highlighting the fence that otherwise can sometimes be hard to see at full speed (running down a ball). By adding a windscreen we avoid collisions with chain link fencing which can cause multiple injuries, for example: concussion, broken bones, violent skin abrasions, etc.

The area of planning we can see around the diamond is the bullpen for warming up pitchers being outside the field of play. The visitor bullpen is on the field but with the space used to build the field the home bullpen was strategically placed outside the field of play. This avoids the risk of players having to run into a mound or plate that could cause harm to players. Slipping or tripping on either plate or mound could lead a player colliding with the fence. Therefore placing the bullpen outside the fence avoids this risk allowing players the full range of play all the way to the fence. Outside of the fence we can see a few areas where risk management are used to reduce risk for spectators.

The concrete outside the fence is not just for looks but also for fans to have safe place to walk and view the game. Having just a dirt or gravel area behind the fence adds risk to fans such as rolling an ankle or falling on a rocky surface. The concrete is a hard surface but much safer for fans while viewing the game. Another area that planning was used to avoid risk is the railing that leads up to the press box. The railing on the stairs is there for people using those stairs and without a railing many risk come into play such as a fan, worker, or child falling directly to the concrete causing serious injury. Many aspects go into the risk management planning when constructing and hosting events at the Marian University Softball Field, it is important to think of risk when building such facilities in order to host and allow participants and spectators to have the best possible experience.


Pre-Game Management
There are multiple jobs that have to be done before and during the pre-game of a softball game. The first thing that someone has to deal with is the field. The field has to be ready and playable before the game starts. The field has to be raked and dragged and the grass has to be cut. The grass should only have to be cut every couple of days but the field has to be dragged/raked every day to keep it nice and smooth. After the field is raked, the foul lines have to be drawn, along with the batter’s box and the bases, pitching rubber and home plate all have to be painted white. There has to be a plan if it rains or if the field is too dry. If it rains, you have to be able to take the water off the field as best as you can to make the field playable. If the field is dry, watering the field would be the best option to soften up the dirt.

There are some things that you do not have to do every day to get the field ready, these things are: edging the grass, roll the infield and outfield to keep it smooth, and put clay in all the low spots of the field. A staff member must also make sure the line up cards are ready from both coaches and get them to the press box. Electronically you have to make sure everything is up and running and works correctly. These include the scoreboard, the music, the commentary connection, mics, speakers, and cameras.

Friday, July 7, 2017

Product Review: Lock Jaw Barbell Collars

Product Details:

The NEW LOCK-JAW OLY 2 features an improved design to increase strength and holding power over 50% from the classic version.

The larger lever and uni-body design ensures easy installation and removal of the collar during workouts, while the elastomer pads and the resin frame protects the bar and plates from damage. Lock-Jaw is the best barbell collar choice for the lifters who demand maximum performance and durability from their equipment.

* For use with bumper plates, CrossFit, or Olympic-Style lifting we recommend Lock-Jaw PRO 2 for maximum performance.


Lock Jaw Hex:
The lightest of the Lock-Jaw Olympic collar lineup, the HEX features a patented quick-locking latch and maximum gripping surface area. Proprietary dual compound construction and unique design makes HEX extremely durable but also very lightweight. Holds plates secure and protects bar finish.



My Review:

I've used many types of collars and none come close to Lockjaw. Now that there are plenty of knockoffs, I gave them a try and ended up returning it within a couple minutes of opening the package. They may LOOK the same as Lockjaws, but they aren't (took more force to open / close than the old metal spring collars).

Most of your quick on/easy off barbell collars are worthless, and the realy heavy duty collars work well, but can be slow to get on and off. These Lock-Jaw collars are the best of all worlds: super fast and easy on/off. and very secure. Trusted at the highest levels of competition, all Lock Jaw Collars are built to absorb and sustain the force of repeated high-impact drops-- with solid construction delivering max durability over the long haul.

These things are a great alternative to the main stream spring collars. The advantage is really shown when you have machine knurled Olympic bars, which means there are machined rings around the finished area where the plates mount. These types of bars are hard to slide the spring collars over, and it is usually a wiggle type of affair. These Lock Jaw collars open up and slide on no problem, and lock securely on the bar, holding the plates snugly (more so than the spring collars) to the inner stop collar on the bar.

That being said, I like these Hex collars just as much as the higher end Lockjaw collars. The only differences to be aware of in terms of function are (1) they require very pressure force to lock in place, but are just as secure and (2) if you don't lightly hold them open when taking on/off they have enough natural tension that they stay fastened to the bar and don't slide on/off. After 2-3 uses you get used to it and it's really a non-issue. Overall, great collars and a better price than Lockjaw pro or elite.


My Rating: 9.7/10
I believe these are the best collars on the market.  The only knock on the rating is due to price since depending on the model a pair can run you $40-50, however the Hex Collars are a great alternative running at $25 a pair.  I use these for ALL of my workouts which consist mostly of Crossfit WODs and Olympic Lifting.  I have dropped 255lbs from overhead and they do not budge.  I have done the workout Grace (30 clean and jerks for time) and weight might migrate a quarter of an inch but nothing very noticeable.  Its nice knowing you don't have to waste time during a PR workout to adjust the weight because your collars aren't holding tight.  Lock Jaw Collars are well worth the investment!

Wednesday, July 5, 2017

WOD Wednesday #26

Five rounds for time of:
10 Wall Walks
10 Toes to bar
20 Box jumps, 24" box


For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position



Today we have a triplet, three exercises that we will do 5 times. 5 rounds for time. 5 RFT. 10 Wall climb/10 Toes to Bar (TTB)/20 Box Jumps, all together, 5 times.

Wall climbs. I think the explanation above is actually pretty darned good. Lie down flat on the ground (the deck). Your feet start against the wall, your head away from the wall. "Walk" your feet up the wall while you "walk" your hands closer to the wall until your hands are very close to the wall, your feet are way up the wall, and your chest is now touching the wall (the vertical deck). Reverse the movement, moving your feet lower on the wall and your hands further away from the wall until your chest is once again on the floor (the horizontal deck).. Each round has 10 of these ones.

10 Toes to Bar. Hang from a PU bar. Swing your legs up until your toes touch the PU bar. You can do this from a dead, still hang, or you can kip it. Doesn't matter. Some will say that you must have straight arms, but to me it doesn't seem to matter; it may actually mean more work if your elbows are bent.

20 Box Jumps to a 24" box. Jump up on the box with both feet landing on the box at the same time. At some point you must have a full opening of your hips (stand up straight), either on the box or in mid-air with your feet above the box. 20 of 'em.

Monday, July 3, 2017

PT Modalities - Infrared Light / Lamps

Infrared lamps emit electromagnetic radiation within the frequency range that give raise to heat when absorbed by matter.

Tissue Temperature Increase from Infrared:
  • It is directly proportional to amount of radiation that penetrates the tissue which relates to power and wavelength of radiation, distance from target tissue to source, the angle of incidence, and absorption coefficient of tissue
  • A lamp with power of 50-1500 Watts and wavelength of 780-1500nm, radiation is absorbed by 1-3mm of human tissue.
  • Darker tissues will absorb more radiant heat

Distance from the target tissue is extremely important due to the inverse square law.
Which states: the power of the light will be inversely proportional to the square of the distance.  So if we take a distance of 2 and square it, we get 4, the inverse of which would be 1/4th or rather a quarter of the original power...not half.
  • For example if the lamp is moved from a position of 5cm away from the target tissue, to a position of 10 cm away (2 times away) the intensity of radiation declines to 1/4th of its previous level.  Similarly, if you were  to move the lamp to a position of 2.5 cm away from target it would be 4 times as intense compared to the original 5cm position.

Amount of Energy reaching Patient:
Maximal energy is absorbed by a surface if the energy strikes at a right angle, this is the cosine law.  IR absorption coefficients are affected by skin color.  

Control of Heating:
Patient's sensory report is used to gauge skin temperature.  Patient should feel a comfortable warmth, if motling occurs, it is too hot.  If no hyperemia, it is too cool.


Effects on Tissues:
  • Same as superficial heat
  • Vasodilation
  • increase metabolism
  • sedation, relaxation
  • indirect heating
  • decreased pain
  • decreased muscle spasm
Types of Conditions:
  • Chronic inflammatory conditions: Strains, sprains, and bursitis 
  • Arthritis 
  • Back pain
  • Neuralgia
  • Some skin conditions requiring dry heat

When NOT to use:
  • Allergy to light or heat
  • Scars and other poorly vascularized skin
  • Reduced sensation
  • Ischemic areas from severe peripheral vascular disease.

Saturday, July 1, 2017

Product Review: Rep Fitness Pull Up Bar

Product Details:

1.25" diameter pull-up bar with wall or ceiling mount capability. Pull-up bar extends 14 or 26" from wall or celing, enough room to do kipping pull ups. 4' wide bar includes 11 gauge steel frame rated to 500 lbs, assuming proper mounting into studs
My Review:
Personally I'm a big fan of the raw steel for wall mounted pull up bars. I like the feel of the bar and tend to think it holds chalk a bit better than some of the other finishes. This is great since I tend to not use a lot of chalk. It's also great to have the option to knock out some bar muscle ups to vary the movements and demands in your workouts.

I like the grip on this Rep Fitness Pull bar better than the black oxide finish on some of the rigs I have trained on. This is mostly due to the bare steel that allows me to execute pull ups, T2B and bar muscle ups with smoother hand rotation.

When mounted it's rock solid. The product comes with all mounting hardware needed for your typical wood stud. Pre drill the holes, use a level and a good stud finder and you'll have this bad boy up in no time.  Bolt the top first, then use a level to ensure that the braces are straight up and down.  Installation is easy but a second person makes it a breeze. I like that you can get inside the "square" part of this with your back to the wall and do pull ups without having to pull the car out of the garage. Purchased some gymnastic rings to do dips, Rev lat pulls, and ring push ups that work great with this.

The Rep Fitness Wall Mounted Pull up bar is an excellent pull-up bar system giving you the ability to do kips without having to modify your movements. It is a heavy duty piece of equipment probably capable of anything I'd ever want to throw at it.

Price: Currently this pull up bar is available for $40 on https://www.repfitness.com/sale-items/rep-pull-up-bar ! -  This is an unbeatable price, between 50-75% off compared to other brands and similar pull up bars.

Wall mounted pull up bars are the recommended option for a garage gym as they take up hardly any space and are sturdy enough to kip on.  They do not take up the floor space like power towers do, nor do you have to worry about a power rack needing to be bolted into the floor.  Also in regards to the power rack option, you will not be able to use the rack and use the pull up bar for a WOD like you could if you had a wall mounted version.


My Rating:  9.3/10
Heavyweight steel construction ensures stability and solid feel just like in your favorite gym, with quality craftsmanship guaranteed to handle the demands of seasoned athletes and amateurs alike. Excellent value for the money and very strong. I can kip on this and it doesn't move. It is wall mounted and I like the fact that is came with enough attachment hardware so I did not need a separate trip to the HW store.  My only gripe is that I wish it cleared the wall closer to 30-32in like some of the other Wall Mounted Pull Up bars I have seen.