Wednesday, May 30, 2018

WOD Wednesday #72

Complete as many rounds as possible in 10 minutes of:5 Power snatches
10 Front Rack walking lunges
1 rope climb, 15-ft. rope

Men: 95 lb.
Women: 65 lb.

Scaling this WODThis is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate OptionComplete as many rounds as possible in 10 minutes of:
5 power snatches
10 Front Rack walking lunges
1 rope climb, 12-ft. rope
Men: 75 lb.
Women: 55 lb.

Beginner OptionComplete as many rounds as possible in 10 minutes of:
5 power snatches
10 Reverse lunges
1 rope climb, from lying to standing

Monday, May 28, 2018

PT Pathologies: Sciatica from a Herniated Disk

The term sciatica or in medical terms,  lumbar radiculopathy, describes the symptoms of leg pain.  The symptoms of sciatica can include tingling, numbness, and weakness starting in the buttocks and possibly running its way down the back of the leg.  Most commonly sciatica pain resorts from nerve roots between L4 and S1. The pressure put on the nerve can cause irritation to the lumbar nerve root causing the tingling, numbness, and weakness in the leg.  The sciatica pain secondary to a herniated disk is caused by disk material protruding backwards and irritating or compressing a nerve root.  This causes the radiating pain down the leg.
        The pain is typically in the lower back and running down the back of the leg.  The best way to get temporary relief from the pain is to get into an extended position.  Lying in a prone position and using your hands to push up is the best extension exercise prescribed for a patient suffering from sciatica.  Begin by holding the stretch for five seconds and eventually work up to holding the position for thirty seconds.  Once pain is localized into the lower back the goal is to strengthen the back and the core as a whole.  One exercise that works the lower back and abdominals would be the plank.  Begin by holding the plank for fifteen seconds and begin to progress from there up to a minute hold.  Using curl ups and opposite hand opposite leg or also known as birddogs are great exercises to work the core and lower back to begin to strengthen the weak area.   Therapy is very beneficial for patients suffering from sciatica secondary to herniated disk.  Pain can be chronic and progressive if proper therapy is not pursued.  Once the patient has managed the pain and strengthened the weak portion of the back and core it is important to teach the patient how to prevent this in the future.

In Summary:
  • The sciatic nerve experiences an inflammatory response and subsequent damage secondary to compression from the herniated disc.
  • Sciatica is characterized by low back and gluteal pain that typically radiates down the back of the thigh along with sciatic nerve distribution.
  • Pin will increase in a sitting position or when lifting, forward bending or twisting.

Friday, May 25, 2018

Grading Pulses

A complete physical examination includes the assessment and recording of arterial pulses in all locations.  While examining the pulse, the observer should note its intensity, rate rhythm and if any blood vessel tenderness, tortuosity or nodularity exists.  It is unreliable to attempt to estimate blood pressure via arterial palpation without the use of the sphygmomanoeter.

The patient should be examined in a warm room with arrangements made so that the patient's pulses can easily be examined from both sides of the bed.  A cool environment may cause peripheral vasoconstriction and reduce the peripheral pulse.  Palpation should be done using the fingertips and intensity of the pulse graded on a scale of 0 to 4+;  with 0 indicating no palpable pulse; 1+ indicating a faint, but detectable pulse;  2+ suggesting a slightly more diminished pulse than normal;  3+ is a normal pulse ; and 4+ indicating a bounding pulse.

The student examiner must be alert to the possibility that the pulse he or she feels may be due to digital artery pulsations in his own fingertips;  this source of confusion can be eliminated by comparing the pulse in question to his own radial pulse or to the patient's cardic sounds as determined by auscultation over the precordium.  In general, it is inadvisable to use the thumb in palpating for peripheral pulses.  The thumb carries a greater likelihood of confusion with the examiner's own pulse and generally has less discriminating sensation that the fingers.  Frequently, inspection will be an id to pulse location.  The examiner course of an extremity artery,  particularly if a bright light is aimed tangentially across the surface of the skin.

Wednesday, May 23, 2018

WOD Wednesday #71

21-18-15-12-9-6-3 reps for time of:Triple-unders
Bike (calories)

This couplet pairs a high-skill, explosive and frequently frustrating movement with mindless suffering. Pick a modification for the triple-unders that is doable yet still challenging. Try to maintain intensity on the bike while composing yourself for the next round.

Intermediate Option21-18-15-12-9-6-3 reps for time of:
Double-unders *
Bike (calories)

Monday, May 21, 2018

Americans with Disabilities Act - Accessibility Requirements

The Americans with Disabilities Act is designed to provide a clear and comprehensive national mandate for elimination of discrimination.  The ADA is federal legislation which was signed into law on July 26, 1990.

The Americans with Disabilities Act is divided into five titles:
Title I:       Employment
Title II:      Public Serices
Title III:     Public Accommodations
Title IV:     Telecommunications
Title V:      Miscellaneous

The ADA applies primarily, but not exclusively to "disabled" individuals.  An individual is "disabled" if he or she meets atleast one of the following criteria:

  • He or she has a physical or mental impairment that substantially limits one or more of his/her major life activates
  • He or she has a record of such an impairment
  • He or she is regarded as having such an impairment
The Employment provisions apply to employers of 15 employees or more. The Public Accommodation provisions apply to all businesses, regardless of the number of employees.

Employers are required to make reasonable accommodation for qualified individuals with a disability, who are defined by the American with Disabilities Act as individuals who satisfy the job-related requirements of a position held or desired, and who can perform the "essential functions" of such position with or without reasonable accommodation.  The Americans with Disabilities Act does not require employers to make accommodations that pose an "undue hardship".  Undue Hardship is defined as significantly difficult or expensive accommodations.

Accessibility Requirements:

Grade less than 8.3%,  At least 36 inches width,  Must have handrails on both sides,  Twelve inches of length for each inch of vertical rise,  Handrails required for a rise of six inches or more for a horizontal run of 72 inches or more

Minimum 32 inches width
Maximum 24 inch depth

Less than 3/4 inch for sliding doors
Less than 1/2 inch for other doors

Requires 1/2 inch pile or less

Hallway Clearance
36 inch width

Wheel Chair Turning Radius
60 inch width
78 inch length

Forward Reach in Wheel Chair
Low reach 15 inches
High reach 48 inches

Side Reach in Wheel Chair
Reach over obstruction to 24 inches

Bathroom Sink
Not less than 29 inch height,  Not greater than 40 inches from floor to bottom of mirror or paper dispenser.  17 inches minimum depth under sing to back wall

Bathroom toilet
17- 19 inches from floor to top of toilet,  Not less that 36 inch grab bars,   Grab bars should be 1 1/2 inch in diameter and same  spacing between bar and the wall,    Grab bar placement 33 - 36 inches up from the floor

Approximately 2% of total rooms must be accessible

Parking Spaces
96 inches wide,   240 inches in length,   Adjacent aisle must be 60 inches by 240 inches,   Approximately 2% of the total spaces must be accessible

Friday, May 18, 2018

Product Review: Black Mountain Products Barbell Collars

Product Details:
Black Mountain Products barbell clasps are a sturdy clasp that can be locked and unlocked with one hand, allowing you to change plates quickly. Our grips have a durable rubber interior that provide a high-quality grip to give you a secure lift without movement of the plates. Each Olympic barbell collar has a quick release system and a safety locking mechanism.
  • Set of 2 clasps with Olympic standard 2in diameter
  • Easy one hand removal and installation
  • Perfect for any bar workout
  • Available in black, green, and blue
  • Lifetime warranty on all barbell collars
My Review:
I chose these over the spring loaded clamp ones because of the ease for sliding on and off. They are made of a hard plastic. There is an interlocking pin that must be depressed to open the clamp. This allows the clamp to expand and fit on the bar. Then you can slide it to the desired place and push the mechanism down. It will click into place and it is very sturdy. After clamped down I could not move the clamp at all by tugging and yanking on it. 

These things work great. They are a huge improvement over the cheap clamps that came with my weight set. The original were the cheap thin metal spring clamps and the weights seemed to shift a little after every set and were a pain to remove and replace when you’re trying to transition workout to workout quickly. These things hold the weights in place, are very simple and fast to use and make exchanging the weights from exercise to exercise a breeze.

This barbell collars have an advanced design and are great for multiple exercises.  One click lock design for easy install and removal,  Snap-Latch design to keep You safe. Perfect for crossfit training, olympic lifts, overhead press, deadlifts, bench press, or any other workout using 2 inches Olympic Barbell   The durability seems to be there as well since they are made with hard ABS plastic that seem to be able to stand up the toughest home, gym, or group-exercise environment.

My Rating:  9.5/10
This product is another home run from Black Mountain Fitness Products!  Pure value with the barbell collars.

Price: These collars are currently ONSALE for $11.99 (use promo code MAP20 for an additional 20% off bringing the total price to $9.60 each!)

Some critiques include the material the collars are made of being plastic and not metal, with metal being preferred for obvious reason.  Also I do not know how these collars will hold up to extremely heavy weights.  My max clean is 255lbs, front squat 315lbs and deadlift 405lbs, and I have not had a problem with the weights moving during lifting sets or crossfit metcons (aka Elizabeth).  However, I have no experience with how they would react to a 300lb snatch, 400 clean or 600lb deadlifts!  I highly recommend these collars to all home gyms and all gym goers whose home club only uses spring collars.  For less than $10 you can throw these in your gym bag and always have reliable barbell collars for all your lifts!

Wednesday, May 16, 2018

WOD Wednesday #70

Complete as many rounds as possible in 7 minutes of:
15-cal. row
15 push-ups

This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate OptionComplete as many rounds as possible in 7 minutes of:
12-cal. row
12 push-ups

Beginner OptionComplete as many rounds as possible in 7 minutes of:
10-cal. row
10 knee push-ups

Monday, May 14, 2018

6 Minute Walk Test

The 6 Minute Walk Test is part of the Senior Fitness Test Protocol and is designed to test the functional fitness of seniors.  It is an adaptation of the Cooper 12 minute Run.  For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test.

Purpose:  The test is to measure aerobic fitness

Equipment required: measuring tape to mark out the track distances, stopwatch, chairs positioned for resting.

Procedure: The walking course is laid out in a 50 yard rectangular area, with cones placed at regular intervals to indicate distance walked.  The aim of this test is to walk as quickly as possible for six minutes to cover as much ground as possible.  Subjects are set their own pace (a preliminary trail is useful to practice pacing), and are able to stop for a rest if they desire.

Target Population:  the aged population which may not be able to do traditional fitness tests

Advantages:  minimal equipment and costs involved

Disadvantages:  this test is too easy for the highly fit person.  One of the other running tests would be better suited

The test should be terminated if the examined person reports dizziness, nausea, excessive fatigue, pain, or if the examiner notices any other symptoms of concern.  The examiners should be trained in recognizing these symptoms and the necessary action plan should be in place in case of medical emergencies.

Friday, May 11, 2018

Review: Ohio Fitness Garage Cannon Ball Grips & Deloadaz Deadlift Jack

Product Details:
The Deloadaz Alternative Deadlift Jack from OFG is an affordable, portable, easy-to-use alternative to traditional deadlift jacks. Made from a durable natural rubber with a non-slip design, the Deloadaz contoured loading ramp enables athletes to roll a barbell securely onto the elevated platform, making loading and unloading quick and stress-free—no matter the amount of weight. It's also compatible with hexagonal, polygonal, and standard sized bumper plates.

  • Natural rubber, non-slip design
  • Angled ramp and contoured grooves create secure platform for loading/unloading of plates, prevents bar from rolling
  • Can handle any weight amount
  • Lightweight and portable

My Review: Deloadaz - 8.5/10

This thing is a no-brainer if you do deadlifts and don't want to spend a bunch of money on a jack. Such a simple product, yet does what it's supposed to do perfectly. Simply load up the bar with two plates, roll into onto the wedge, and load up the rest of your plates easily.

It's such a simple idea and makes changing plates a breeze. So much better then using a 5 lb plate. If you deadlift heavy this is a must for your gym bag. Most gyms I've been to don't have a jack and they're exspensive and to bulky to carry around. This thing is slightly bigger then a door stop so I don't even notice it's in my bag until I need it.  Also I've found that it works just fine with octagonal plates.

The main advantages of using this versus a small plate for loading your deadlifts are that you can roll the weight onto the wedge and the weight will be firmly cradled in rubber so it won't slip around or roll off while you're loading your plates. The device itself is made of seemingly very durable, heavy duty rubber and I would be quite surprised if anyone managed to break this thing. The wedge is very light, maybe weighing only a few ounces.  I still prefer a standard deadlift jack, but these are a close second.

OFG Cannon Ball Grips: 9.5/10

Feel bored to go to the gym? Give the OFG CannonBall 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 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.

Ohio Fitness Garage has offered all the blog viewers 5% off ( Promo Code: 632KJC5P46EV)
 on purchases on their website so make sure to check it out!

Wednesday, May 9, 2018

WOD Wednesday #69

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

A task specific WOD where we are given the work to be done and asked to do it as fast as possible. There are 4 movements done in order (one round), and the WOD asks for 3 rounds. 

Dumbell Squat Snatch 35lb. First of all, 35lb. is really a lot of weight for a one-arm DB snatch if this is a new movement. Practice with a trivial weight and then do the WOD with something light, say 15-20lb for men and 10-15 for women. The first set is with your right hand on a DB resting on the ground. In one movement you lift the DB from the ground while simultaneously dropping under it, finishing in a full squat with the DB held aloft and your elbow locked out. This is done 15 times before moving on to the sit-ups.

Once again, any Olympic lift, with a barbell, Kettlebell, or dumbbell is so complex that it is devilishly difficult to describe with words. This is a really good exercise for strengthening the lateral stabilizers of your core. They’re gonna feel weird!

After 15 one-arm DB Squat Snatches with your right arm move on to 15 GHD sit-ups. Even if you are a really experienced CrossFitter, unless you regularly and routinely do GHD sit-ups you should NOT do them in this WOD for time. The possibility of localized muscle trauma and some really weird dissecting swelling fluid (do you have any idea what connects below to the space just in front of your abs?!) and even Rhabdo is much too high. Use an Abmat or substitute another type of sit-up.

From the sit-ups move to 15 one-arm Squat Snatches with your left arm. After you have finished those it’s time for 15 Toes-to-Bar. Hang from your pull-up bar and swing your legs up so that your toes touch the bar. You can bend them and then kick, and you can kip any way you’d like.

Monday, May 7, 2018

RECIPE: Bacon Wrapped Chicken w/ Smashed Sweet potatoes

Bacon Wrapped Chicken with Smashed Sweet potatoes

Prep Time:  15-18 min
Serves:  5

Fat (g)
Carbs (g)
Protein (g)
2 lbs. boneless chicken thighs
8 oz. bacon, or one slice per thigh
Sea salt and pepper, to taste


3 lbs. sweet potatoes
½ can of coconut milk
2 tbsp. honey
2 tsp. salt

Per Serving

Preheat oven to 350°F.
Line a baking sheet with foil.
Season the chicken with salt and pepper.
Wrap one piece of bacon around each chicken thigh and place on the baking sheet.
Bake in the oven for about 25 minutes or until cooked through.

Put a pot of water on the stove on high and bring to a roaring boil.
Peel and cube the sweet potatoes.
Boil them for about 10 min
Drain the water off the sweet potatoes.
Throw the sweet pot in a food processor and add the coconut milk, honey and salt.
Pulse till it is your desired consistency.
If you do not have a food processor you can use a blender or the old-fashioned way and mash by hand.

Friday, May 4, 2018

Product Review: Myofascial Releaser

Clinician Benefits
  • Decreases overall time of treatment
  • Prevents hand/wrist injuries while performing soft tissue treatment
  • Fast ROI (return of investment)
  • Get more referrals and increase revenue
  • No certification required
  • No licensing/rental fees
  • No contracts

Patient Benefits
  • Allows faster rehabilitation/recovery
  • Reduces need for anti-inflammatory medication or surgery
  • Resolves chronic conditions thought to be permanent
  • Patients can continue to engage in everyday activities

Common Issues Treated

  • Cervical sprain/strain (neck pain)
  • Lumbar sprain/strain (back pain)
  • Carpal Tunnel Syndrome (wrist pain)
  • Plantar Fasciitis (foot pain)
  • Lateral Epicondylitis (tennis elbow)
  • Medial Epicondylitis (golfer’s elbow)
  • Rotator Cuff Tendinitis (shoulder pain)
  • Patellofemoral Disorders (knee pain)
  • Achilles Tendinitis (ankle pain)
  • Scar Tissue
  • Trigger Finger
  • Shin Splints

Great priced multi-tool for instrument applied soft tissue mobilization as opposed to the $1000+ tool kits currently on the market. I appreciate the weight of the tool as it allows for less applied force for effective treatment. Also love the comfortable thick round handle to grip compared to the thin metal tools I've used before, which can dig into your own skin. I feel that the different shaped edges are appropriate for majority of my patients. I am an SPTA and I highly recommend this product for use in the clinic setting.
Very similar to GT tools without the outlandish pricing, in terms of function.   I compared these with ones that are slightly cheaper, read reviews and so on and settled on these due to many reasons...the price wasn't too much more but the edge/beveling is not too sharp. The weight is on the heavy side but it does work fine and helps in a way. They clean up really easily too with just the use of one clorox disinfecting wipe and come with their own carrying case for easy storage.

The Myofascial Releaser tools are made of a mirror finished stainless steel that I prefer when compared to the brushed finish on my portable all-in-one IASTM tool.   Bruising can happen, known as petechiae and that's ok and normal BUT go easy when first starting. You really can "feel" the knotted tissues and gritty muscles in areas that need work so use that as a guide besides just pain.  My only complaint about the larger tool is that the length pf the handles limit the surface area that can be covered. For example, you can work the top of the legs, but run into the table trying to work medially or laterally at all.

In short, these are great instruments, especially when considering the price and the fact that no class is needed to receive the low pricing. There is nothing I can't do with these instruments that I was able to do with other, more expensive tools and at the end of the day my hands are definitely less fatigued!

Wednesday, May 2, 2018

WOD Wednesday #68 - Festivus Games Photos

For time:
75 Handstand push-ups

***At the beginning of each minute perform 20 Double-unders.