Wednesday, September 27, 2017

WOD Wednesday #38

For time:
Run 400 meters
50 GHD Sit-ups
Run 800 meters
35 GHD Sit-ups
Run 1600 meters
20 GHD Sit-ups

Tuesday, September 26, 2017

Technique Tuesday #2: GHD Sit Up

All these videos are owned by CrossFit, however the information is too good not to share to as many eyes as possible!

Monday, September 25, 2017

Article Review - "The Emerging Profession - Sports Tourism Management"

Article Review #1

This article begins with a linear analysis making sure the reader understands each part of "The emerging profession - Sports Tourism Management". First each part is defined in its most basic singular form. From these words and definitions:

- "Profession - a group of people who provide a unique service to man kind" (3)

- "Sport" an institutionalized competitive activity that involves vigorous physical exertion or the use of relatively complex physical skills by individuals where participation is motivated by a combination of intrinsic and extrinsic factors." (5)

- "Tourism - The sum of the relationships arising from the interactions of tourists, business suppliers, host governments and host communities in the process of attracting and hosting these tourists and other visitors." (6)

we are able to begin to understand and identify how each discipline can be utilized and combined for greater impact in a location.

Next, in the article each institution is listed with its common areas of study and how they apply to each, and unsurprisingly have very similar characteristics such as: psychological/sociological, business, management, history, culture, philosophy and programme aspects. Today, most people watch and participate in some kind of sport or physical activity and they also desire to travel to events for an experience or social aspect. Sports and tourism are two of the biggest leisure activities, thus it seems like a natural fit. However on a larger scale, sport tourism has become its own institution, and provide the prospect of major financial development that cannot be matched on its individual components. Hosting events, is a major strategy in promoting not only the sport, but the city or location of use. Used properly, sport tourism can be used by cities as a growth strategy, where the money invested is worth the financial impact retained in the location after such events.

When planning for a sports event any location will have its strengths and weaknesses when. A SWOT Analysis (strengths, weaknesses, opportunities, and threats) should be constructed especailly if such location or personnel has never held such an event. Strengths should include proper climate, terrain and space depending on the size of the event. Weaknesses should be limited and addressed as efficiently as possible, however it is important not to neglect even the smallest short comings as it might negatively affect consumer experience and their desire to continue involvement. Opportunities include:

"Numerous positive economic impacts associated with sport - construction or renovation or facilities, creation of employment, cultural exchanges, specific services, regional awareness, and commercial activity." (9)

Adversely, threats include security issues such as terrorism and crowd control.

It must also be noted that sports tourism involves business tourism, separate of that related to sports, such as dining and activities to pass the time between such events. People either travel to participate in sports or travel to watch sports, regardless of the reason the constructs being put into place from this emerging profession "has established competency for the betterment of the affiliate professions & society."(11) In conclusion, the sport tourism profession can have a huge impact on the economy of a certain location. Thus, I believe that more locations should host more events regardless of size just to facilitate community growth and to show others what their city has to offer. The article was very straight forward and broke all the material down into very concise and easy to understand sections, the only problem I had was the data being decades old. While interesting I would like to see more recent numbers related to sports tourism as they would have more meaning to me, and my possible future in the profession.

Friday, September 22, 2017

Product Review: XPO Trainer

Product Details:
Multi-Purpose and All Surface!
The XPO Trainer® is not only the very first exercise sled on wheels but a training device so versatile that it serves multiple purposes:

For the athlete it is simply the most effective push sled on the market today. With its revolutionary patent-pending exponential resistance curve, it delivers the ultimate workout in the shortest time possible! The XPO Trainer's automatically adjusting power demands will humble the most elite athletes from any sport.

Rehab and Physical TherapyFor the trainer, physical therapist, or individual working on rehab or recovery from injury, the same exponential resistance curve provides a safe method to work natural movements that will adjust to the needs of the user. Instead of pushing against a static object such as a wall, or pushing against a traditional sled that can quickly slide away and lead to further injury, the XPO Trainer provides a very low rolling resistance at low speeds with an immediate and automatic increase in resistance that will provide an opportunity for the user to regain equilibrium safely.

XPO Trainer Features
  • Nearly silent operation. 
  • Removable handles for easy transport, portability, and storage. 
  • Safe for use on almost any surface, even indoors. 
  • Suitable for any level from rehab to training elite athletes. 
  • The only trainer or sled ever made that gets eXPOnentially harder to push the faster you go.
  • Assembled Sled Weight: 60lbs

My Review:
Developed by Bill Strahan, co founder of Armored Fitness Equipment,  the "XPO" stands for Exponential Power Output. The XPO Trainer meets force with force, with all the resistance coming from a damper like motor. There is no friction, skidding or tearing up the surface since it is on wheels. Its smooth and quiet. One plate is all you need for some traction, no more loading up a few hundred pounds for a sled workout, or having to constantly change the weights due to variance in athlete What I love about it, is a you fatigue you slow down but you don't grind to a stop.

The faster you push it, the harder it gets. The XPO Sled is designed to bolster explosive functional power for any class of athlete from the most elite to your grandmother, on all types of different surfaces. Unlike traditional push sleds and pull sleds that are abrasive on most flooring surfaces,The XPOs durable inflated rubber wheels are easy on indoor surfaces such as carpet and rugged enough for outdoor training on grass, turf, concrete or asphalt and even slightly uneven surfaces. This makes the XPO the perfect training tool for sports performance centers, sports teams, crossfit gyms and even physical therapy clinics!  

When rehabbing individuals in the therapy setting, implementing sled pushes allows your body to naturally work the core muscles and those of the hips and legs simultaneously without having to instruct someone to do multiple exercises for activation or isolation single muscles.  Once an individual is able, this can help save a lot of time and teach more practical applications of muscle engagement.  The XPO sled resistance progresses along as the patient recovers increased work capacity, which means no more guessing if the weight is appropriate for their plan of care.  As their capacity to push this sled increases the individual is forced to place their trunk in  good position and create appropriate stiffness to continue pushing at force, thus this sled is extremely helpful in reinforcing proper positioning while also being the perfect progressive resistance tool.

My Rating: 9/10
An XPO workout is easy to get into, feels great, and takes less time than existing aerobic and strength exercise to deliver more of the results you desire. A few critiques to justify my rating include price point, and attachments.  I know this sled is not the cheapest on the market ($700) but one sled can be used for any number of individuals and serve all their needs equally.  Another thing I was a little disappointed in was that it was missing different attachments or hand holds for different pushing or pulling grips.  Looking similar to your standard prowler sled I was wishing it had a high and low bars, as well as  carabiner loop in the front for sled pulls and drags (or atleast options for such features).  However, the standard sled push is what the XPO does best, and is by far my top ranked piece of equipment for the movement.  In summary, training advantages I noticed include: safe acceleration/deceleration, full body engagement, convenience for groups, and being surface friendly.
Nothing is more functional than feet on the ground training your body in real world, not simulated, athletic movements. Increase speed, acceleration, and explosive power on the surface you play on.

You can get your own XPO Trainer sled on their website using this link:

Wednesday, September 20, 2017

WOD Wednesday #37

For time:
135 pound Thruster, 15 reps
135 pound Sumo deadlift high-pull, 21 reps
135 pound Thruster, 12 reps
135 pound Sumo deadlift high-pull, 15 reps
135 pound Thruster, 9 reps
135 pound Sumo deadlift high-pull, 9 reps

Either clean the bar or take it from the rack, the bar resting across your upper chest and anterior deltoids. Do a front squat, come up to standing while rapidly opening your hips in order to thrust the bar off your rack into a push press. The movement is completed with your elbows locked out and some part of your ear visible in front of bar. 

The Sumo Deadlift High Pull (SDHP) starts with the bar on the ground. Your legs are spread wide, like a Sumo wrestler. Go figure, huh? The bar is held with hands pretty much the same width apart as in a standard DL. Double-overhand or alternating grip, your call. Hips -> Back -> Arms. Do a deadlift. Near the top of the deadlift rapidly open your hips to accelerate the speed of the bar’s upward motion. Pull the bar up toward your upper chest, finishing with your elbows high and outside. Arms -> Back -> Hips. Reverse the flow as you put the bar back down on the ground.

How about the load? 135 lb. for men would mean 95 lb. for woman in a typical scale.

Tuesday, September 19, 2017

Technique Tuesday #1: Barbell Thruster

Today I have decided on a new series to bring my total weekly posts up to 4 a week, with a weekly "Technique Tuesday".  By selecting one movement (hopefully one that corresponds well to the WOD Wednesday post)  I will be simply posting the CrossFit exercise movement demos from their youtube playlist.  All these videos are owned by CrossFit, however the information is too good not to share to as many eyes as possible!

This week we dissect the: Barbell Thruster

You know what that means for tomorrow right?  =)

Friday, September 15, 2017

Product Review: Great Scott Atlas Stones - Cannon Ball Grips

Feel bored to go to the gym? Give these custom made Cannon Ball Grips a try. There's a lot to be said about large muscle group and core strength training. The spherical shape of the ball makes these perfect to give you a forearm burning workout.

There is lack of training aids on the market that allow you to train for a hand injury, but the ball does.
With the open hand design, all of your hand tendons lay ergonomically around the ball allowing you to continue to stay on top of your core and upper body strength; injured or not. Since you can rotate the cannonballs while on them, you can switch from pull up, to chin, to biceps pull up all in one set. The diameter of each ball is about 3 inches which is smaller than the size of a regulation softball. Common places to hang the bombs are from pull up bars, rafters, doorways and of course, everywhere you would think of putting up a pull up bar.

You can use them for pull-ups or attach them to a barbell, kettle bell, or dumbbell to enhance grip strength across nearly any part of your regimen. They look and feel indistructable. Occasionally also take them for a farmers carry of a single kettle bell while walking the dog. If ever there is a question whether the cannonball grip is worthy, just ask yourself after a couple sets of cannonball grip pullups, 'could I have done more regular grip pullups on the bar without the cannonballs?' If the answer is "yes" (it will be) you know you are really working your grip and forearms with the cannonballs.

My weakness has been my grip strength. As my lifting has progressed to heavier weights my grip has been a limiting factor and I have resorted to using lifting straps. They have proven to be a double edged sword as my grip strength never seems to catch up! Spring grips or rubber squeeze balls just doing seem to help with the hang strength needed. Enter the Cannon Balls. Nothing I have used has been as effective or intense as these for working the forearms and grip strength. Even as I sit here I am having a hard time typing because my fingers aren’t moving right after a workout. After a month of use I have seen huge improvement in my grip strength. I would recommend having some lifting chalk as they do tend to get a little slick.

My Rating: 8.5/10
The value is definitely there and I love that they are custom made.  There are a few rough spots on the finish but that is expected with concrete, just be careful with dropping them also!

Get your custom made cannon balls by visiting Great Scott Atlas Stones on Facebook! Great Scott Atlas Stones  - They are made to order and  can ship them to anywhere in the country. Rouge sells theirs for $70.00. But order from Scott for only $24.99 + shipping!

Wednesday, September 13, 2017

WOD Wednesday #36 powered by Born Primitive

1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

Time each descent (or at least count them) and post the sum of the descents and total time to complete to comments.

why not spend some time just working on getting upside down? You could flip up with heels against the wall and slowly lower back to the ground. Or not even on the slower thing! This is really basic gymnastics stuff and therefore really basic CF stuff.

The PU thing is actually a great way to build up your PU strength. Do whatever it takes to get to the position where you find yourself holding your chin over the PU bar and then slowwwwwwly lower yourself down until you are hanging with your arms fully extended. How should you get up there in the first place? Any way you can! If you are really good at PU you could do that, of course, but face it, if you could do that you probably aren’t reading my nonsense, right? Do a jumping PU or stand on a box that’s high enough to let you “step off” with your chin over the bar. What if there is literally no way you can slow your descent? You just plummet as soon as you get off the box or jump your chin above the bar. Easy-peasey: use an elastic band, just choose one that is not as tight as the one you might use to get up for a PU.

Monday, September 11, 2017

Intro to Arthrokinematics (Joint Movement)

Osteokinematic Motion = Classical motion = Physiologic Motion:  One bone moving on another causing motion.  This can be in the form of isometric, isotonic, or even isokinetic exercises.  Muscles move joints through a range of motion and help to determine end range resistance called "End Feels".

Arthrokinematic Motion: "Aka Joint surface movement" -  Takes place within the joint at the joint surfaces.  It is the way adjoining joint surfaces move on eachother during osteokinematic joint movement.

Types of Arthrokinematic Motion: 

  • Roll - Rolling of one joint surface on another
  • Sliding or Gliding - Linear movement of a joint surface parallel to the plane of the adjoining joint surface
  • Spinning - Rotation of the moveable joint surface on the fixed adjacent surface
    • Example: All three types of arthrokinematic motion occur at the knee joint, which is necessary for full range of motion.  During weight bearing the femoral condyles roll on the tibia, and spin because the media femoral condyle is larger.
Convex - Concave Law:  states that: The Concave joint surfaces move in the same direction as the joint motion, aka concave member moves in the same direction as the swing of the bone.  Inversely, Convex joint surfaces move opposite the direction of the moving body segment, aka convex member moves opposite the direction of the swing of the bone.
  • This concept can be demonstrated and applied to the glenohumeral joint (shoulder).
  • The head of the humerus is convex
  • The glenoid fossa is concave
    • During shoulder flexion as the arm (humerus) moves upward the convex humeral head moves (rotates) downward.

Joint Surface Shapes:
          - The type of motion occurring at a joint depends on the shape of the articulating surfaces of the bones.

  • Ovoid Joint - is a joint with a convex-concave relationship, most synovial joints are ovoid (example: glenohumeral "shoulder" joint)
  • Sellar or saddle shaped joint - each joint surface is concave in one direction and convex in the other direction (example: carpometacarpal joint of the thumb)

Accessory Motion Forces: When applying joint mobilizations three main types of forces are used
  • Traction = Distraction = Tension;  Occurs when an external forces is exerted on a joint causing the joint surfaces to be pulled apart, this assists in improving the mobility of the joint.  This type of accessory force can be achieved through manual traction techniques such as cervical spinal traction or through self traction techniques such as with a band (hip and shoulder) or simply hanging from a pull up bar.
  • Approximation = Compression:  When an external forces is exerted on a joint causing the joint surfaces to be pushed closer together.  Used to assist in the stability of a joint

Friday, September 8, 2017

Principles of Peripheral Joint Mobilizations

Joint mobilization is a manual therapy intervention, a type of passive movement of a skeletal joint. It is usually aimed at a 'target' synovial joint with the aim of achieving a therapeutic effect. When applied to the spine, it is known as spinal mobilization. When applied to the limbs or extremities, it is known as Peripheral Mobilization. These techniques are often used by chiropractors, osteopaths, occupational therapists, and physical therapists.

The purpose of joint mobilizations are to decrease pain, increase nutrition to the joint, and increase joint play range of motion (please note: this is typically only useful only if limitation in the join is caused by a capsular restriction, not a muscular restriction).  Basic technique for joint mobilizations include manually applied joint glides with or without distraction, hand placement as close to the joint surface as possible, and the direction of the glides must be done according to the restriction (if present).  In terms of patient/client positioning, make sure they and the body part are relaxed.  First examine joint play, then stabilize the proximal bone with a belt or strap.  Use a large contact area of the hand and apply treatment force as close to the joint surface as possible.  Lastly, glide in the direction of normal movement by using convex-concave rule.

Indications for Joint Mobilizations:
    • Reversible joint hypomobility
    • Positional Faults/Subluxations
    • Functional immobility from lack of use of the joint
    • Joint hypermobility
    • Joint effusion (capsule already on stretch)
    • inflammation
    • malignancy/cancer
    • bone disease
    • unhealed fracture
    • excessive pain
    • total joint replacement
    • newly formed connective tissue
    • elderly individuals with weak connective tissue

Mobilization Graded Scale:
  • Grade 1: Small amplitude, at the beginning of range
  • Grade 2: Large amplitude, not reaching either end range limit
  • Grade 3: Large amplitude into resistance at end range
  • Grade 4: Small amplitude, beginning at the limit of resistance
  • Grade 5: Small amplitude thrusts with high velocity (also called a manipulation) 
      • Requires ongoing training and assessment.  Typically used by Chiros and PTs (popping sound in the joint)

Progression of Treatment:
  • Be conservative on day 1 and start with grade 2 mobilization technique.  
  • Determine response of patient; if it makes the pain worse, decrease to grade 1 and reevaluate.  If better, continue and increase to grade 3, then 4 etc
  • Some soreness is expected
  • Mobilizations can be used with many other treatment options such as moist heat, massage and relaxation techniques, movement/exercise (think crossfit mobility, self mobilization techniques)
  • However, it is extremely important that the client follow up with self stretching and movement within the newly acquired range between mobilizations to avoid "losing" the gained range of motion.

Wednesday, September 6, 2017

WOD Wednesday #35

Five 3-minute rounds of:
185-lb. front squats, 10 reps
10 box jumps, 36-in. box
Row for max calories

Rest 3 minutes between rounds.

Five 3:00 sprints in which you do 3 exercises: Front squats, Box Jumps, and a Row for calories. You are reporting the number of calories you rowed in each round, so obviously get your tooshie on that rower as quickly as you can each round. There is a 3:00 rest between each round so you are doing HIIT with a 1:1 Work:Rest.

Monday, September 4, 2017

Basics of Tissue Healing

There are 3 phases of tissue healing that are inter-related and overlap with one another:

Phase I: Inflammatory (Acute)
  • Lasts 24-48 hours, completely over by 2 weeks 
  • 5 cardinal signs of : 
    • Redness 
    • Swelling 
    • Pain 
    • Heat 
    • Loss of function
  • Initial vasoconstriction to limit blood loss with release of serotonin 
  • Followed by histamine release which increases permeability of capillaries, so fluid escapes 
  • Also released are bradykinin, other proteins and enzymes which generally increase pain so individual protects part from further injury 
  • White cells move in to remove debris via phagocytosis 
  • Minimizing the release of debris (protein, enzymes) from the damaged cells and minimizing hemorrhage decreases the size and amount of injury, even after the fact 

Phase II: Proliferation or Repair (Subacute)
  • Lasts 4-21 days 
  • Increased tissue tolerance, yet still fragile 
  • Synthesis, orientation, and deposition of new collagen is random 
  • Characterized by: muscle tightness, weakness, local edema, resolving pain (hopefully) 
  • Rapid proliferation of collagen with fibroblastic activity

Phase III: Remodeling (Chronic) 

  • Day 9- onward 
  • Steady increase in scar matrix 
  • Collagen fibers begin to align themselves with the prevailing tissue stresses 
  • Tissue gradually assumes the appearance & function of the “host” tissue 
  • Scar tissue is rarely as strong, mobile or vascular as the host 
  • If new tissues are immobilized for prolonged periods, new collagen becomes highly disorganized and random

Friday, September 1, 2017

Black Mountain Products: Multi Use Gymnastic Rings

Product Details:
Black Mountain Products Gymnastics Rings are a great way to exercise your upper body, core, and increase agility. Plus they’re ideal for portable workouts at home or anywhere.
  • Capable of holding up to 1200 lbs., they come with a 15 ft. strap for greater length adjustment. Black Mountain Products gym rings are professional-grade and are perfect for any fitness level. Rings are easily installed and removed. 
  • Easy installation and removal 
  • Holds up to 1,200 lbs. 
  • Ideal for portable workouts at home or the office 
  • Extra-long nylon strap measures 1 in. x 15 ft. 
  • Exercise guide included 

My Review:
These rings from Black Mountain Products located in Illinois, are made from durable, easy-grip plastic and include the same made ring straps as most top tier olympic gymnastic rings.  A good economical option for the garage athlete on a budget, BMP Rings have a standard 1.25” diameter and can be set up for indoor and outdoor bodyweight training in almost any condition. Use them for pull-ups, ring dips, front and back levers, scarecrows—any standard gym ring exercises.

The grip feels very good in your hands- textured, but not to gnarly. They have a nice weight and denseness to them. The straps are super easy to setup, and they feel solid too.  The provided ring straps and buckle system are ultra-durable, easily adjustable, and environmentally versatile. Whether you integrate a ring station into a custom home gym or swing the straps over a sturdy tree branch for an outdoor workout, there are very few limitations on where a set of gym rings can go.  I can see these lasting quite some time & very pleased with this purchase.

My Rating: 8.8/10

As always you cannot beat the value of BMP:
These Rings are ON SALE NOW FOR: $34.99 on AMAZON! (click link)

For $35 you have an all in one home gym to take anywhere when you travel.  As you progress to muscle ups and higher olympic exercises these rings will challenge any athlete.  My main critique is more of a preference than anything.  From using many different rings at various boxes, I just prefer the classic wood rings.  Not any particular brand, just the material wood feels better when using them.  BMP does offer wood rings as well so be sure to check those out too!  However, these are amazing rings for the value and I am sure some people will prefer the feel of these plastic textured rings over wood, then these are the rings for you.