Monday, April 30, 2018

Basics of Gait Training (Walking)

Phases of Walking:

Summary of Muscle Function in Level Walking

Muscle Group
Main Function
Abnormalities if Weak
Hip Flexors
Acceleration of Swing
Backward lurch and pelvic tilt to initiate swing as seen in hemiplegia
Hip Abductors
Stabilize pelvis in stance
Control drop of pelvis
Trendelenburg or contralateral hip drop
Hip Extensor
Stabilize pelvis, and stance
Backward lurch, or jacknife with quick step on contralateral side
Absorb shock at heel strike and support knee at stance
Lock knee during stance and tendency to hyperextend
Deceleration of swing phase
May overshoot at end of swing and "slam into extension"
Ankle DF & Toe Extensors
Control foot hitting the ground "slap" and lift the foot during swing
Steppage gait, toe-heel gait, vault up on opposite leg or circumduct around
Ankle PF & Toe Flexors
Push off at the end of stance phase
Absence of push off and small steps with poor balance and slow speed
  • Hip Flexors start the swing
  • Hip Extensors, especially hamstrings, decelerate the leg at the end of swing
  • Knee extensors contract eccentrically at heel-strike to prevent buckling of knee
  • Dorsiflexors act to hold toe off floor during swing, and to prevent foot slap at heel strike (act to slow plantar flexion), another eccentric contraction
  • Plantar flexors act during push off

Friday, April 27, 2018

Product Review: OSO False Grips

Product Details:
Built with comfort and stability in mind, this extremely durable product is convenient enough to travel in a gym bag. You’ll find it is simple and effective with assisting you in attaining the muscle up
  • Ability to snap on and off without removing the rings
  • Can be used in all types of WODs
  • Ideal for all skill levels from beginner to advanced
  • Includes drills to gain strength leading to the muscle up
Made from a durable molded rubber, False Grips are convenient, portable attachments that snap directly onto an existing set of gymnastics rings—creating an improved grip with max stability and reduced risk of skin irritation or tearing. False Grips are manufactured in the USA, backed by a lifetime warranty, and effective for a wide range of movements, from ring dips, push-ups and rows to high-intensity muscle-up progressions. The grips hold firmly to any standard gym ring, but are also simple to snap on and snap off without having to take down the ring itself.

Made for All Skill Levels

From beginners working up towards the muscle-up to experienced pros looking to put together multiple muscle-ups more effectively, False Grips can serve any athlete's ring regimen.

False Grip Assist Platform
The grips’ patent-pending platform allows for more contact with the surface of the palm and balances the heel of the wrist on the center of the rings. The resulting improved grip increases muscle activation of the forearms, biceps, and triceps for a stronger pull.

No-Mess Band Attachment

Patent-pending band cutout allows ¼’ to 1” rubber bands to be quickly and conveniently attached for specific muscle-up drills.

Easy to Use DrillsProvided drills and videos will progress you through your sticking points to earn your muscle up.

My Rating: 10/10
I have been crossfitting for 5 years now and felt relatively comfortable performing kipping bar muscle ups, but have always had problems with my false grip and ring muscle ups. When I was first introduced to the oso false grips it was a game changer. The first thing I noticed was a weakness in my overall grip strength, I could barely hold the “false grip” so much so that I had to take it down to the ground and slowly work my way back to hanging on the rings. Once a correct grip was established and the strength improved muscle ups became a lot easier! The False Grips are a great product whether you are a beginner or someone looking to build upon the skills you already have.

The False Grips solved a problem I didn’t even know I had that kept me from getting myself on top of the rings. I highly recommend them for people who are tired of tearing their hands and generally want to be safer in muscle up practice! I highly recommend this amazing training tool for anyone that is serious about MU/PU or improving grip strength!

Wednesday, April 25, 2018

WOD Wednesday #67

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

As Many Rounds As Possible in 15:00. Three movements in each round today, a Row for calories, Box Jump, and Push Jerk. The row is like every other Row. 15 calories in each round.

You can jump on anything, but we typically jump on wooden boxes or steel steps of varying heights. Today it’s 30” (24” for women). Launch your jump with both feet leaving terra firma at the same time. Land on top of the box (or bench, stair, bumper of your pick-up truck, large farm animal) with both feet and then stand straight up on the top. Since we are training and not competing today I strongly suggest that you STEP down rather than jumping down and “rebounding” right back up. There is a rare but measurable risk of injuring your Achilles tendon by rebounding. The risk is higher for women and for anyone who has ever taken the antibiotic Cipro. 10 Box Jumps per round.

The Push Jerk is the 3rd and most technical in the overhead series, one of the nine fundamental movements taught in CrossFit L1 seminars. Taking a barbell loaded to a total load of 185lbs. (~125 for women) from a rack the movement proceeds in the following: Dip->Drive->Catch->Stand->Return bar to rack position. Dip: slight bend of knees and closing of hip angle. Drive: rapidly straighten knees and open hip angle while you drive the barbell up from the rack. Catch: drop under the partially lifted bar, locking out your arms as you once again bend your knees and slightly close your hip angle. Stand: stand up with the bar held overhead. 5 per round.

Friday, April 20, 2018

Physical Therapy Cover Letter Example

To whom it may concern,

My name is Travis Jones, and I am writing to express a keen interest in obtaining a Physical Therapist Assistant position with Putnam Physical Therapy. Along with my Associate Degree in Physical Therapy Assisting, I have also completed my Bachelor's Degree in Exercise Science and have 6 years personal/group training with my CrossFit Certifications. I believe I have the potential and ability to be a superior addition to your team and create positive change in many patient's lives.

My background includes excellent experience helping patients to complete specific exercises as part of their care plans while documenting their conditions and progress to inform treatment modifications as necessary. Furthermore, my ability to quickly connect with individuals and build trusting relationships, along with my communication and team collaboration talents, prepare me to thrive in this challenging position.

Additional skills include:
• Providing physical therapy treatment under the direction of a registered physical therapist.
• Maintaining proper documentation and exact records of all patients
• Advanced gait and running mechanic analysis
• Advanced functional movement instruction with focus on performance
• Community out reach, project management and social media promotion
• Nutrition planning and consulting

As a driven and passionate Physical Therapist Assistant, I would appreciate the opportunity of being considered for a position in the near future. The enclosed resume further details my qualifications, capabilities, and professional references.

Thank you very much for your time and consideration. I look forward to hearing from you soon.

Travis Jones

Wednesday, April 18, 2018

WOD Wednesday #66

5 rounds for time of:
Swim 200 meters
Rest 2 minutes

Try your best to find a pool and get in the water. If it takes you more than four minutes to swim 200 meters, reduce the distance. If you are unable to find a pool, try this interval with running, biking, rowing, SkiErg, etc.

Intermediate Option
5 rounds for time of:
Swim 150 meters
Rest 2 minutes

Monday, April 16, 2018

Festivus Games Competition Day Details and Prep


Check-In :
Although you’ve registered you need to check in the morning of your event at the Host when they say you need to be there. If your Host has given you the time of your first WOD you still need to check-in along with everyone else bright and early. When is that? It’s normally 8am your time but it can be 7am or 8:15 or …. something else. So visit the INFO link for your Host and see what they say about it.

Gym Bag/Cooler : Your Host will have an area for you to put a gym bag, and small cooler. There may be room for a foldable chair but there might not. This is where you’ll hang out when you aren’t checking out others doing the WODs or competing.

Athlete Briefing :
The MC or Head Judge will give all Athletes a run down of how the day is going to go, what they expect from you with respect to sportsmanship, to respect the fact that nearly all Judges are volunteering and paid nothing so be respectful and accept their decision, where to put your stuff for the day and so on. Some Hosts will also use the briefing to demo proper/expected form of each movement. Other Hosts will demo proper/expected form right before a new WOD starts in their day.

Assignment to a HEAT : You will be assigned to a HEAT (which is a group of athletes who perform a WOD at the same time.) If a Host has 50 athletes they may have 10 heats of 5 athletes each. This would mean you’d do whatever WOD is required with 4 other athletes at your specific time. They may have 5 heats of 10 athletes. In that case there’d be 9 other athletes besides you all doing a WOD at the same time. It is 100% up to the Host how to break up their athletes into HEATS and LANES (a station you do your WOD at). Assigning athletes to HEATS and LANES is how Hosts keep things relatively sane without having too many athletes active all at once.

Warm-Up Area : Most Hosts will have some designated area for you to warm-up. In smaller boxes there might be a very limited area possible for this. As an athlete we recommend you talk to your Coaches and be thinking about optimal ways you can warm up for each WOD without even having access to barbells or equipment and assuming a very small space to do so. The great thing about functional fitness is there are great body weight only movements or body weight + band/rope movements that’ll get you by in a pinch.

WOD Order : Your Host does not have to run the WODs in order. They may start with WOD 3 first or whatever logistically works best for them. What we ask all Hosts, however, is to make sure all athletes of a same division all do the WODs in the same order for fairness.

When Is Your First WOD? : Depending on what heat you are in you may be actively competing at 9am or you might not even have your first WOD until 11 or whatever. It depends on total athletes, how many heats and lanes the Host has sets up, and what heat you are in. You will know your heat after you arrive and can take a look at the heat sheet the host provides.

Time Between WODs : We advise all Hosts to try and give you a 45-minute to 90-minute break between WODs. Some flexibility to this is necessary though as Hosts need to do what is best for their space, safety, staff availability etc. But as an athlete you can expect that once you complete any WOD you’ll have about this much time as a break until you are doing the next WOD.

Floater WOD : Some Hosts will simply have a separate area for the Floater and it’s first-come, first-served. Some Hosts will ask that you sign up for a time when you want to do the Floater. Regardless of how the Host has the Floater WOD set up start thinking about WHEN you think you’re going to want to do it. The Host has the discretion to set the time it MUST be done by. This is because the Host knows it must be done by everyone before it’s time to figure out who goes to FINALS so that podium placements can be determined. For some Hosts they may need everyone to have the Floater done by Noon. Other Hosts won’t need to have the Floater done until 3pm or so. It’ll depend. Ask the Host if it’s not clear when it has to be done.

Finals WOD : Once all three of the primary WODs plus the Floater WOD are complete the Host will take some time and then announce who gets to do the Finals WOD. Only the top five athletes in each division will get to do it. If there are five or fewer athletes in a division then everyone in that division will, for sure, do the Finals WOD. The Host will also announce what the Finals WOD is, how it works, and will have someone demo the proper movement form for each part of it so you know right then and there how to do it correctly. The Finals WOD may, again, be conducted in heats so that all athletes who qualify aren’t all doing the Finals WOD at the same time. The Finals WOD is not a winner take all. It is treated exactly with the same weight as the other WODs so winning the Finals WOD doesn’t mean you get first place for your division – it depends on yours and the other athletes’ rankings of ALL the WODs including finals.

Podium Awards : The top three in each division make the podium and get a cool Festivus Games medal and some great swag too! After the Finals WOD the host will take some time and then announce who has made the podium.

Day Finishes : Most Festivus Games events finish by 4pm but some will finish by Noon and others won’t be over until 6pm or so. It really varies on total athletes, number of heats and lanes the host runs, space and more. Be prepared to start your day VERY early and not be leaving until dinner time.

What To Eat : Pack a cooler with everything in containers that make getting what you want easy and thoughtless. If you were to follow our general recommendations here to a “T” your cooler might have in it:
2-4 sea-salt seasoned chicken breasts or thighs
1-2 cooked yams
2-4 cups cooked brown rice
1-2 cups macadamia nuts
1/4 cup honey
bottled water
banana and/or grapes
coconut water (optional)
Gatorade (optional)
Energy bars (optional)
Powder for shakes or premixed drinks (optional)

Friday, April 13, 2018

Affiliate Spot Light: Rep Fitness & Wall Mounted Storage Rack

Partner Details:
Rep Fitness was started in Colorado in 2012 by two brothers with a love of fitness. Our goal is to bring you fitness equipment that meets the quality standards we would look for ourselves when purchasing fitness gear. In addition, we add big pictures, detailed specs, and videos of our products to the site whenever possible so that you can make an informed decision about the gear we offer.

Rep Fitness
We have a user review area for every product we carry, so whether you loved it or hated it, you can let the world know and help guide others to the right gear. We hope you enjoy our site and will help support our efforts by making your next purchase here or spread the word that Rep Fitness is the place to go for the best gear and the most detailed information about fitness equipment.

Product Details:
Whether just one for your home gym, or 3-4 of them for a personal training studio/gym, this can save a lot of space and keep things organized.

Set a medicine or slam ball on the top, put your barbells across it, and then hang up your bands, collars, jump rope, chains, etc. on the lower rungs.

Adds to the traditional barbell gun storage rack with more utility.

Specs: Dims: 29.5" long x 19.5" tall x 11" deep

This Rep Fitness Storage Rack is a reliable catch-all storage option for just about any gym accessory, from belts and chains to jump ropes, bands, etc to even barbells and med balls! Not only do these simple units help clean up a training space, they also make it more efficient—as athletes can quickly and easily find what they need.

For any gym with more than 1 medicine balls and less than enough storage space, this unique storage rack is the zero footprint solution. Sold fully constructed, it will allow garage gym owners to install a customized, wall-mounted medball storage rack in virtually any size training space.

I was looking for a way to organize my bands, attachments, weight belt, and many other accessories. Not only does it do what’s intended, it surpasses my expectations. Very easy to put up on your gym wall, all the necessary screws were provided. If you looking to organize your gym, don’t hesitate. as it is MUCH more user-friendly especially for jump ropes than other racks I have seen. Some lifting belts that have friction piece off-center from end of the belt don't hang well on this rack, but that's a function of the belt design, not this rack. This hanger is well-built, light weight but rugged design and now people aren't frustrated to go get their jump ropes!

Wednesday, April 11, 2018

WOD Wednesday #65

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option12-9-6 reps for time of:
Hang squat cleans

Monday, April 9, 2018

RECIPE: Three Ingredient Hawaiian Pulled Pork

Prep Time: 13 min
Serves: 4-6

Fat (g)
Carbs (g)
Protein (g)
3 lbs. pork shoulder
1 can crushed/cubed pineapple
2 tbsp. grated ginger (or ½ tsp. dry)


1/2 lb. bacon, cut into small pieces
1/4 c. Dijon mustard

2 tbsp. apple cider vinegar

3 tbsp. fresh lemon juice

Salt and pepper

1 1/2 lbs. Brussels sprouts, trimmed
1 tbsp. of butter
Per serving

Put pork in a crockpot.
Dump the pineapple on top with all the liquid, too.
Add the ginger.
Cook on LOW for 6-8 hours.

Cook bacon in skillet until crispy, set aside on a plate, and save the bacon fat in the skillet.
In a separate small bowl whisk mustard, vinegar, lemon juice, salt, and pepper together.
In a food processor slice the Brussels sprouts.
Add sliced Brussels sprouts to bacon fat in the skillet and sauté until softened and slightly browned.
May need to add butter if they look dry.
When browned put in serving bowl.
Pour mustard mixture over sprouts. Add bacon and mix all together well. Serve

Friday, April 6, 2018

Product Review: 4KOR Resistance Cords

Quick Overview:
  • 5 LEVELS OF RESISTANCE FOR BEST VALUE- You are now viewing the Elite Forces Strength System that comes with 5 different resistance levels (3lbs, 7lbs, 12lbs, 17lbs, and 22lbs) with 2 cords per resistance level, for a total of 10 resistance cords. This provides an unbeatable value for a heavy duty resistance band system.
  • MOST DURABLE HOLE AND PLUG CONNECTION- The hole and plug connection between the resistance tube and the end members is designed to be safe and durable. Able to withstand thousands of repetitions.
  • CORE & UPPER BODY STRENGTHENING- This system includes an exercise chart that provides core and upper body strength exercises.
  • 100% MONEY BACK GUARANTEE- 4KOR Fitness believes that with regular use of the Elite Forces Strength system, you will see improvements in upper body strength. If you don’t see the results you want within 30 days, you can return it to us for a full refund.
The original Elite Forces Resistance Cords Set from 4KOR Fitness is designed to be a full-body home-gym piece of equipment. It was developed with durability and worry free training in mind. The protective nylon sleeve protects the inner band from tearing, ripping, and from being overstretched. The Elite Forces cords are stackable, allowing you to create your own custom workout with up to 100 pounds of resistance training. With its compact size, it is easily portable and you can get your workout anywhere, whether you're at home, traveling, or even in a hotel room!

The Elite Forces 2.0 Shoulder Strengthening System is purely designed to provide significant improvements in shoulder strength and mobility, but it is also designed for safety. Each 4KOR cord is wrapped with a strong nylon sleeve that protects the band from damage, overstretching, and also protects you if the band snaps during use. A permanent handle is built-in to each cord, with a built-in carabiner on the other end. When it comes to strengthening your shoulders for CrossFit, baseball, golf, swimming, or tennis, this is the most effective tool.

My Review:
The 4KOR Resistance Cord System is a simple well designed product perfect for shoulder strengthening in a progressive manner. I have shoulder problems, including pains and unequal right and left strengths from playing baseball my entire life through college. I have loved having something helps me isolate my shoulders, allowing me to work on strengthening them in a direct and controlled manner. Each package comes with a poster that describes proper positioning and movement for the different pulls.   I found this extremely useful in progressing my shoulder strength. Initially doing some of the movements brought about some pain, but as I learned to better control and activate my shoulder muscles I built up strength and experienced less pain.

This is a very durable and heavy duty set of resistance bands. There's a protective sleeve that covers each band and prevents the band from being damaged and protects you in case the band were to snap. This set is very comparable to the more expensive sets I've used at my Crossfit box, but this set is very reasonably priced. Starting off at only $99 for a set you literally get 2-3 times as many bands of similar quality as compared to other brands!  My only negative feedback is with so many pieces, it makes it somewhat difficult to get everything back into the bag, but I normally keep the bands out anyway, so not the biggest issue.
This product has held up well with no issues and the handles are comfortable and durable. I would recommend this product to anyone looking to isolate their shoulder muscles and work on activating them or anyone in sports that have repetitive upper body motions such as baseball or swimming to help maintain an even muscle strength of both sides of the body as well as preventing injuries to these areas.  I have a Titan rack that the system straps efficiently to. I can leave it attached because it does not interfere with any of the other functions performed on the rack. Inactivity of the shoulder is the enemy and this system gives me all I need. 

My Rating:  9.2/10
What you get is well made, in a package that is easy to set up and use. The instruction plaque is very clear and easy to understand as far as reps and form. If you compare to seeing an Ortho for a referral to a PT to teach you these exercises it is a smoking deal. I have some severe shoulder problems which have responded very well to this system. I use them 3-4 times per week for shoulder warm up, warm down and strengthening. Definitely worth the expense.  Order yours on Amazon below!

Wednesday, April 4, 2018

WOD Wednesday #64

Back squat 3-3-3-3-3 reps

Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.