Tuesday, July 31, 2018

Product Review: Treign Apparel

Treign was established in 2016 for athletes committed to pursuing their passion and overcoming obstacles to achieve their goals. Created by athletes and coaches, Treign Limited is designed for maximum performance while maintaining comfort and style. Treign’s versatility allows for multi-faceted use. We use high-quality materials and clean designs to convey the theme of the dedication it takes to pursue your dreams.

COMMIT. BURN THE SHIPS.
Our motto at Treign is “Commit, Burn the Ships!”. Alexander the Great and Hernan Cortes each supposedly gave this command to their men during a conquest so that retreat was not an option. Our company is dedicated to helping others pursue their dreams and overcome obstacles, and we believe it is extremely important to give back. 10% of Treign athletic apparel profits are donated to groups that provide food, clothing, and shelter to those in need.



The Treign mark was inspired by the leather himantes of ancient athletes, most often fighters. These hand-wraps were as integral to these historic athletes’ success then as Treign apparel is for athletes today.


#GoTreign


Women’s Running Capri: 
Black workout capri, a staple to any woman’s wardrobe. This capri boast function as well as finesse.  It is made from comfortable sweat wicking material that conforms well to the body without being to tight or to loose. It had many perks I would not have expected from a newer brand. They made sure to include lots of small tech details including reflective print on the legs, a posterior stash zippered pocket, as well as a drawl string for that perfect customized fit to hold well during any movement. Overall I have really enjoyed running as well as Crossfit in my new treign running capri.
https://www.gotreign.com/products/capri


Treign Spartan Shorts:  
The Spartan Shorts or compression shorts are perfect for the workouts that set your body on fire. They are elastic and have the right amount of stretch, I felt that these fit true to size and run similar to other brands I have tried in this style. They have a wide waist band with a 3in inseam. The material used is very comfortable, breathable, and sweat wicking. The color options are awesome and vibrant, but they have the neutrals color palate as well. They also have one of the quick stash pockets set into the front part of the waistband for small items. These are great performing workout shorts to keep any athlete dressed for success.
https://www.gotreign.com/collections/womens-pants-shorts/products/spartan-short


Treign USA Racerback Tank:  
Comfortable and breathable looks great for works and the fourth of July! Great colors leave. Fits comparable to other athletic brand tank tops. It is a slightly loose fit that gives you enough room for all types of crossfit or lifting movements. The racerback features the white Treign logo with a red himantes symbol on the front with “USA” in red on the back.
https://www.gotreign.com/products/usa-racerback-tank


Treign Shorts:
These shorts are light, airy, and extremely comfortable to wear. The shorts have a flattering fit, but not uncomfortably so as these are designed with performance and athletic bodies in mind. My main complaint is that there are no side pockets, only a little slit pocket big enough for a key, and ID. I guess the point is the minimize bulk while maintaining functionality, however one back pocket would be nice. Treigning will be easy in this 4-way stretch fabric that is lightweight and durable.


Order your gear at https://www.gotreign.com/ 
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Friday, July 27, 2018

PT Breathing Exercises

Goals for Breathing Retraining:
  • Improve overall ventilation of respiration
  • Decrease accumulation of secretions and prevent complications
  • Improve chest wall mobility
  • Strengthening respiratory muscles
  • Decrease the work of breathing
Diaphragmatic Breathing:
  • Attempts to enhance movement of the diaphragm upon inspiration and expiration and diminish accessory muscle use.
    • Position the patient in bed with head and trunk elevated to 45*
    • Place dominant hand over the rectus abdominis muscles
    • Direct the patient to inspire slowly and feel the dominant hand rise
    • Instruct the patient to control both inspiration and expiration
    • The non dominant hand should have only minimal movement
Inspiratory Muscle Training:
  • IMT attempts to increase ventilating capacity and decrease dyspnea through the strengthening of the diaphragm and intercostal muscles.  This is commonly used with paitents that exhibit decreased chest expansion, shortness of breath, bradypnea, and decreased breath sounds.
  • Treatment Protocol
    • Teach the patient proper use of inspiratory muscles
    • Two to four session of 30 to 60 minutes of deep breathing with proper diaphragmatic breathing
    • Use "sniffing" to increase awareness regarding the proper use of diagphragmatic breathing
    • Strength training through active breathing exercises (for patients that have tidal volumes less than 500ml)

Low Frequency Breathing is slow deep breathing designed to improve alveolar ventilation and oxygenation.
  • Instruct the patient to breathe slowly, taking long and deep breaths
  • Ensure the patient is not a risk for hyper ventilation.

Incentive Spirometry is used to increase inspiration using a device that provides immediate feedback to the patient regarding performance.  This type of intervention is commonly utilized to treat patients status post surgery in order to strengthen weak inspiratory muscles and to prevent alveolar collapse.
    • Position the patient in a comfortable setting
    • Instruct the patient to breathe into the spirometer by performing a maximal inhalation.
    • Repeat 7-10 times per session and repeat 3-4 times per day
    • Increase the volume expectations on regular intervals until the patient is within normal range

Pursed Lip Breathing:
  • To improve ventilation by decreasing the respiratory rate and increasing the tidal volume.  This technique assists with shortness of breath that is commonly encountered in patients with COPD.
    • Instruct patient to avoid using bdominals
    • slowly inhale, relax and loosely purse lips during exhalation
    • Expiration should be twice as long as inspiration
Segmental Breathing is used to prevent accumulation of fluid and to increase chest mobility by directing inspired air to predetermined areas

Wednesday, July 25, 2018

WOD Wednesday #80

3 rounds for time of:
 
100 squats
50 box jumps, 20-inch box
45-lb. dumbbell clean and jerks, 25 reps



Here's a classic task demand triplet as we come near the end of our month. A couple of gymnastics moves with a little twist on a Weightlifing exercise for your amusement. 3 Rounds For Time (RFT) of 100 Squats/50 Box Jumps 20" (16" for women)/25 Clean and Jerks holding a 45lb. DB in each hand.

100 Squats. Just like "Cindy" these are air squats. Just you, your ass, and gravity. No added weight. Whenever you see just "Squats" posted in the WOD this is what it means. Please, don't try to "make it a little harder" and use a bar. Just don't. 100 per round. From a full standing position squat to a depth at which the crease of your hips is below your knee. Stand up straight with your hips fully opened. One.

50 Box jumps to a 20" Box (again, 16" for women). High rep counts of box jumps are usually to a low box, and here is no exception. From a standing start jump up onto a box, landing with both feet at the same time and finishing the movement by standing straight up. To get down from the Box all should step down one leg at a time. Women should always do this, and anyone who has ever taken the antibiotic Cipro even once should always do this as well. The risk of popping your achilles tendon is just not worth it while training. 50 per round.

Finally, 25 Dumbell (DB) Clean and Jerks (C&J) using 45lb. DB in each hand (30 for women). Beginning with the DB held at mid-shin clean the DB to the Front Rack position and then do a Push Jerk to lift them overhead. 

Monday, July 23, 2018

Top 5 Kettlebell Preparatory Movements

Warming up muscle groups is an essential element to any workout. A quality warm-up can prevent injuries and helps the body perform at a high level of intensity. Kettlebells offer a great way to warm up the muscles, and don’t require a lot of space to store around the house. Movement preparation is a style of dynamic warm-ups that activate different muscle groups at the same time. These types of exercises will increase circulation and activates the body in preparation for physically demanding activities. Here are five great kettlebell exercises that will ensure you have a great workout every time:

1.  Halo
(demo in link)

Muscle Groups - Shoulders, upper-back

Movement - Holding the kettlebell like a steering wheel, with the hands on both sides of the grip and the weight on-top, rotate the weight around your head. Focus on keeping your chin up, elbows in, and stand tall. Then, slowly rotate the kettlebell counterclockwise around the neck while also rotating the weight so that the wrists do not bend. The forearms should rub across the top of the head during this motion. Halfway through the action, the kettlebell should be in the middle of the back with the weight below the handles and elbows pointed to the sky. Users should feel the sensation of the weight pulling down on their shoulders at this point. Without pausing, continue moving the kettlebell in the same direction until it is back at the starting position. Try five to ten rotations in one direction, and then perform the operation in the opposite direction.

Focus - Keep the kettlebell as close to the neck as possible to enhance shoulder mobility.

Repetitions - 5 to 10 on each side


2. Arm Bar
(demo in link)

Muscle Groups - Shoulders, thoracic spine, abdomen

Movement - Start by lying flat on your back with a light-weight kettlebell in the right hand, and the arm fully extended above the body. Slowly rotate onto your stomach, while keeping the kettlebell in the same position. This motion requires the shoulder to rotate, with the right leg driving the torso into the roll. Next, drive the right knee to the ground, with the leg bent at a 90-degree angle, and the head resting on the left bicep. After the hips are flush with the ground, flex the shoulder blades to maintain the balance, and begin to extend the legs as far as possible, until both knees are locked and the toes are pointed. While in this position, concentrate on breathing and flexing the glutes, while feeling a stretch across the chest and thoracic spine. Allow the shoulder blades to pull in, towards each other, but do not “shrug”. Hold this position for five deep breaths, and slowly reverse the movement to come back to original position. Slowly lower the kettlebell while flat on your back, and safely halo to the other side to repeat the exercise in the opposite direction.

Focus - Maintain the weight’s center of balance while the arm is fully extended

Repetitions - 3 to 5 on each side


3.  Goblet Squat
(demo in link)

Muscle Groups - Quadriceps, abdomen

Movement - Grab the kettlebell by the horns, and hold it close to your chest. Spread your legs slightly wider than shoulder-width, with your toes pointing out at a 45-degree angle for balance, and keep the chin up. Slowly lower the body while keeping the back straight and your eyes forward, until your hamstrings are as close as possible to your calves. Concentrate on extending the buttocks out, and keep the back as straight as possible. At the lowest point, pause for two or three full breaths, and use your elbows to gently push the knees out. Keeping the back straight and the abdomen tight, stand up from this position to return to the original stance.

*note: jumping vertically three times in a row and then looking down is a good way to identify how far apart the feet should be during this exercise

Focus - The feet should stay flat on the floor during this entire exercise

Repetitions - 10 to 20


4.  Cossack Squat - goblet grip
Muscle Groups - Glutes, inner-thighs, quadriceps, hip flexibility

Movement - Holding the kettlebell with a straight spine, stand with your feet wider than shoulder-width, and place your left foot facing out with the toes pointed to the sky. Keeping the left knee straight, slowly squat with the right leg while concentrating on keeping both heels on the floor. Go down as far as possible, and then slowly stand up to the original position before switching sides.

*note: if you struggle to keep the left leg straight, then try widening the stance slightly

Focus - Keep the foot of the squatting leg flat on the ground

Repetitions - 5 to 10 on each leg


5.  Good Mornings - modified
Muscle Groups - Glutes, lower back, hamstrings, hip flexibility

Movement - Hold the kettlebell at waist level, and stand tall with your feet slightly further than shoulder-width apart. As you inhale, bend at the hips, and push the buttocks back as you descend, until the torso is about 15-degrees above the horizon. Hold the position for one full breath, and return to the original position by concentrating on flexing the glutes while pushing the hips forward.

Focus - Keep the back straight for the duration of the movement. Push the hips back as the upper body moves forward, and bring the hips forward when returning to the original position

Repetitions - 5 to 10
  


Kettlebell Kings is based in Austin, Texas and creates high quality kettlebells in a number of different styles with Free Shipping and Lifetime Warranty on all including Powder Coat Kettlebells, Competition Kettlebells, Cerakote Kettlebells and Steel Standard. Kettlebell Kings publishes lots of helpful content at blog.kettlebellkings.com as well as free weekly kettlebell workouts anyone can subscribe to here.

Friday, July 20, 2018

Product Review: Active Living HighBaller

Product Details:
HighBaller is the only twin-ball massager with width adjustable, angled massage balls used for self-myofascial release (SMR) to loosen up stiff and tight muscles.

The adjustability allows HighBaller to be used anywhere on the body in a way no other self-massage tool is able to. HighBaller has an immediate pain-relieving effect by quieting down pain receptors and in the long term will help release stiff and tight muscles to make your everyday life enjoyable again.


Why HighBaller?
  • Opens tight muscles and adnate tissues
  • Improves mobility and flexibility to allow correct joint and postural alignment
  • Boosts muscle metabolism and reduces edema
  • Helps to prevent injuries and relieves pain
  • How to use HighBaller:
Follow the trigger point map to locate your pain area. Red glowing areas show pain points where the HighBaller will be used. The full trigger point map will be included with the product.





HighBaller has two massage balls that rotate on top of a width adjustable stand. The stand makes HighBaller comfortable to use and keeps the massage balls in the correct place. The underside of the stand is made from non-slip material to keep the stand stationary.
  • Comes fully assembled
  • Specs: W 25,4cm (10 in), H 10,35cm (4,07 in), Weight 874,7 g (1,93 lbs)
  • Patent and trademark pending
  • One year warranty
  • User manual & Trigger Point Map: Helps you to locate your triggers and pain areas

My Review:
HighBaller is like having a personal masseuse. It really helps ease-out stressed and tight muscles. I have not tried any massage equipment that can render such relief and promote relaxation such as this. A massage leaves the body feeling more comfortable and the muscles healed. Of course, a high-quality massage can cost a great deal of money, especially if one needs a massage often.

It helps to ease the muscles of the user after performing physical work. It helps to relieve the pain. It also provides the user with comfort and reduces the fatigue.

It has two techniques that the user should use. This includes rolling the muscles on the device which helps to improve the lymphatic and venous flow. This ensures that the pressure is reduced, soft tissues are released and give the user a soothing massage.  Pushing is another technique in which helps to relieve the trigger point.

With a massager such as this one, users can get relief anywhere on the body so that they can maintain a healthier and better body on a daily basis. Better yet, it is affordable as well, so users can say goodbye to expensive spa visits.  It allows the correct postural and joint alignment by improving the user flexibility and mobility. This also prevents the user from getting injured and reduces the muscle pain.  I think the adjustable width and the base are the key things for making muscle care easier


HighBaller is a small compact device which is easy to use. I was able to localize tight spots from my body. The main barrier of access of this product is its price, costing around $60-$80.  Some people may want to start with cheaper SMR tools like a lacrosse ball or foam roller, then graduate to this product that gives you more options. However it is an Excellent product, that is well made, allows lots of flexibility to access difficult to reach body areas. Pressure or rolling equally offers significant relief with long lasting impact.
 or Purchase on
https://activelifeusa.com/products/highballer-adjustable-twin-ball-massager

Wednesday, July 18, 2018

WOD Wednesday #79 Powered by Strauss Direct CrossFit Box

5 Rounds for time:400 meter Run
15 Overhead Squat (95/65lbs)


GOAL TIMES:Elite: Sub 11:00
Level 3: 11:00-13:00
Level 2: 13:00-15:00
Level 1: 15:00- 17:00

Coaches/Athletes: These are estimated RX goal times, scale as needed to finish in these time frames.

Depending on your running ability, use the 400 meters to rest or make up time.

SCALING:
  • Reduce Run to 200 meters
  • Row 400 meters or 200 meters
  • Reduce weight to one you can do for 15 reps efficiently and unbroken.
  • Box Overhead Squat
  • Overhead squat with PVC pipe
  • Reduce to 3 rounds

Strauss Direct CROSSFIT® SUBSCRIPTON BOX

THE CROSSFIT® BOX
$235.00

WHAT’S IN IT?

  • (10) 6oz pieces of Chicken Breasts
  • (3) lbs of Grass fed Ground Beef
  • (4) 5oz Grass fed Tenderloin Filets
  • (4) 10oz Grass fed Ribeye Steaks
  • (4) 10oz Grass fed Strip Steaks
  • (2) 6oz Grass fed Sirloin Steaks
  • (1) Package of Grass fed Beef Sticks
Beef is American Grass-Fed and Finished. Our chicken is cage-free and vegetarian fed - no grain. Lower in total fat, calories and cholesterol. From agriculturally sustainable family farms in the USA only. Rich in iron, Vitamins A, B, D, E and Omega 3’s.

Monday, July 16, 2018

PT Pathologies: Total Hip Arthroplasty (Replacement)

Total Hip Arthroplasty (THA) is a surgical procedure in which the diseased parts of the hip joint are removed and replaced with prostheses (an artificial joint). A THA may be recommended due to progressive and severe osteoarthritis or rheumatoid arthritis (chronic inflammation) in the hip joint, developmental dysplasia of the hip, failed reconstruction of the hip or other hip conditions that produce incapacitating pain and disability.  Osteoarthritis is the most common cause of joint damage in the hip, and is a result of joint and bone deterioration including destruction of articular cartilage that results in bone to bone contact.  This may result in severe pain and stiffness in the affected areas.  Degenerate changes are usually apparent in both the acetabulum and the femoral head requiring THA.  Other contributing factors that may cause a breakdown of the hip joint include repetitive micro traumas, obesity, nutritional imbalances, falls, abnormal joint mechanics, avascular necrosis, fracture, and bone tumors.

A patient that requires a THA will show signs and symptoms of decreased range of motion, impaired mobility skills, and persistent pain that increases with motion and weight bearing.  Examples are hip pain that limits everyday activities such as walking or bending, hip pain that continues while resting, either day or night, and stiffness in the hip that limits the ability to move or lift the leg.  Usually the patient is over 55 years of age and has experienced consistent pain that limits the patient's functional mobility on a regular basis.  Diagnosis is confirmed through xrays computed tomography, and MRI procedures to view the integrity of the joint and to rule out a fracture or a tumor.  An xray may show changes in the size and shape of the joint, a buildup of bone spurs, a cyst or pitting.  Medical management includes choosing a surgical approach that meets the patient's needs and level of activity.  Depending on the patient's age and the extent of hip damage, surgery is usually the recommended course of treatment.  During a THA operation the surgeon removes diseased bone tissue and damaged cartilage from the hip joint.  The damaged ball (head of the femur) is removed and the socket (acetabulum) is prepared to hold the prosthesis.

After surgery pain medication may be injected into a muscle or delivered into the blood stream by an IV.  Anticoagulant therapy is used to help manage pain as well. The patient's post-operative care includes following hip precautions, use of an abduction pillow, hip protocol exercises, and physical therapy intervention.  Hip protocol exercises include ankle pumps, quad sets, glute sets, heel slides, and isometric abduction.

Physical therapy emphasizes patient education regarding hip precautions and weight bearing status, scar management and soft tissue mobilization.  The PT will teach the patient how to sit, pull on socks and shoes, wash their feet and legs, and how to use the stairs.  Physical therapy encourages early ambulation training (to avoid the risk of deep vein thrombosis), safe range of motion activities, and muscle strengthening exercises.  Outpatient therapy may be needed to assist the progression ambulation to a cane.  Exercise goals after surgery are to increase muscle strength, blood circulation, overall fitness and how to avoid injuring the new joint.  Examples of exercises that can help meet these goals are walking, stationary bike and swimming.  The benefits of physical therapy should result in the patient having diminished to no pain, increased strength and endurance and improved mobility within 6-8 weeks after surgery.  Other benefits are improvements in activities of daily living and improved quality of life.

In Summary:

  • Patients are typically over 55 years of age and have experienced consistent pain that is not relieved through conservative measures which serve to limit the patient's functional mobility.
  • Posterolateral approach allows the abductor muscles to remain intact, however there may be a higher incidence of post operative joint instability due to the interruption of the posterior capsule.
  • Cemented hip replacement usually allows for partial weight bearing initially, while noncemented hip replacement requires toe touch weight bearing for up to six weeks.

Friday, July 13, 2018

How To Avoid Delayed Onset Muscle Soreness

For those, “Oh gosh, I can’t move” days after your workout.

If you’ve started on your fitness journey then you know all too well the feeling you get after a hard workout. That, “aah, yeah, I did something” feeling in your muscles of a job well done and a pump that promises gains in the future.

But these gains come with pain. As the day goes on muscle soreness creeps in and you start to feel as if you can’t even lift your dinner fork to your mouth. This is what we call delayed onset muscle soreness or “DOMS.”

Of course, the longer you have been working out, the less you might feel sore after and on the level of workout intensity. But for someone just starting out, it can be real deal breaker. After all, who wants to go to the gym AGAIN the day after when you can barely move!

Don’t worry, we’ll explain how to get around these DOMS and give you a few tips and tricks on how to recover from them faster.


What is Delayed Onset Muscle Soreness?

We aren’t just talking about the buildup of lactic acid in the muscle here as some may think. We’re talking about actual muscle injury, small tears in the connective tissues followed by inflammation to the fibers.

Anyone can fall prey to DOMS, to the newbie just starting out to the seasoned gym goer with the six pack and ripped shoulders. They can present themselves 24-28 hours after the muscles have been exercised and occur when the workout presents more stress than what the muscles are used to doing. (Hence why we workout, it’s all about those gains.) But no one wants to workout to the point where muscle soreness is crippling. Always lift at your level and move up in small increments.

General muscle soreness should begin to lessen after about 2-3 days after the initial workout.

Symptoms
Would it be dumb to mention that soreness is a symptom? Yeah, we thought so.

But aside from soreness, you may also notice the muscles affected are swollen (not the good kind of swollen) and feel sensitive to the touch. This is borderline injury here and needs to be treated with all seriousness to get you ready for the next workout session.

The key to treating DOMS is to not stop what you are doing. You might want to take days off until you don’t feel so sore anymore, but actually, continuing to work the muscle and move them is what will help alleviate the symptoms quicker.


How To Heal Delayed Onset Muscle Soreness Quicker
STRETCH BEFORE AND AFTER YOUR WORKOUTS.
We know your time is precious but if you skip this vital part in your gym routine then you are doing yourself more harm than good. You might want to rush right in and hit the weights and stay right up until you have to book it home. But scheduling time for stretching is critical for proper muscle development, strengthening, and healing. We’re talking a solid 5-10 minutes before and after each workout for a proper warmup and cool down.

FOAM ROLLING YOUR MUSCLES.
Using a foam roller after you workout will help increase your muscle recovery time. When you’re sore, your muscle fibers get knotted up. By using a foam roller to unkink the knots you will help smooth out the muscle fibers and increase blood flow to the muscles. The freshly oxygenated blood will help your muscles recover and dissipate that soreness faster.

ICE AND HEAT YOUR MUSCLES.
Using ice will help shrink inflamed tissue and cut your healing time in half. You can use a bag of frozen peas to form around sore calves or shoulders for a more effective icing session. Additionally, heating a muscle can be used to relax the muscle. Using the two together will overall increase muscle health and recovery. You can also consider using rub on muscle ointment such as Icy Hot to achieve a similar effect.

KEEP MOVING
When you’re sore, the last thing you want to do is move more but, that’s exactly what you have to do. Take a walk or do some cardio to keep those muscles moving and keep blood circulating. This will help loosen them up and repair the torn tissues. 

DON’T SKIP YOUR WORKOUT
With a serious case of DOMS you might be tempted to take a break from working out. Your legs are so sore even just bending over to pick up a weight makes you cringe in pain. Well, suck it up buttercup. Don’t let one case of muscle soreness keep you from going to the gym and chance ruining your workout routine. One day off can lead to two, and three and four days off and you lose the ground you gained. If your legs are sore, workout your arms. If your arms are sore, workout your core. Just do something to keep your body in motion and to stick with your routine.

Wednesday, July 11, 2018

WOD Wednesday #78

Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps



We will do 3 different variations of the Snatch or drill for the Snatch. Both the Power Snatch and Squat Snatch are fundamentally the same movement. With the loaded bar starting on the ground lift it in one continuous movement to a position overhead, elbows locked out, standing straight up. What differentiates a Snatch from a Clean is the absence of a pause in the rack position. A Power Snatch is “caught” with the bar overhead in a ¼ Squat (caught means bar overhead with arms locked out). A full Snatch, or Squat Snatch, is one in which the bar is caught at the bottom of a full squat. For the purposes of this WOD if you cannot catch the bar in the bottom of the squat it is acceptable to do a Power Snatch and then “ride it down” to the bottom, essentially an Overhead Squat. Barely.

The Snatch Balance is a bit different, a drill designed to help you drop under the bar in a full squat. Using a wide Snatch grip start with the bar on your shoulders like a high bar back squat. On “GO” rapidly drop down into a full squat while simultaneously driving your arms (and the bar) up off your shoulders. Ideally the bar should never go higher than the starting height resting on your traps. Stand up with the bar overhead to complete the move. The idea is to get comfortable getting the bar overhead quickly while dropping under the bar very fast.

How to interpret the rep scheme? As written we will do 5 sets of each exercise, completing all 5 sets of each until moving on to the next movement. 5 sets of 3 Power Snatches, then 5 sets of 2 Snatch Balances, and finally 5 sets of 1 full Squat Snatch. Typically you would increase the weight you are using each set, aiming for a max effort (a PR) in the 4th set. If you miss you can try again, and if you make it you can shoot for the moon in the 5th. These are all supposed to be heavy so give yourself 2-5:00 between sets. Enough to re-charge but not enough to get cool.

Monday, July 9, 2018

Intro to Kettlebell Sport

For the most part kettlebells are mainstream fitness items now. Most people have heard of them or used them, but most people are still unfamiliar with Kettlebell Sport. Today we are going to give you a quick tutorial on Kettlebell Sport from one of the top competitive kettlebell athletes in the world, Brittany van Schravendijk.

One of the things we really like about kettlebell sport is how easy it is to get started with equipment, some workouts require lots of accessories like plates, barbells, racks, ropes and more. To start training for Kettlebell Sport you just need a kettlebell or two. Second, it is competitive, we are big believers in competitive fitness. Whether you are competing against yourself or others, competition brings out the best in most people and gives you something to work towards whether it is losing weight, improving strength or winning competitions.

The Basics of Kettlebell Sport:

  • endurance kettlebell lifting, lifters have 10 minutes to complete as many reps as possible
  • efficiency and technique are important to maintain energy throughout set
  • lifters compete in specific lifts with either one arm or two arms

The Benefits:

  1. great goals to motivate your workouts
  2. blend of strength, endurance, balance and coordination in one workout equals efficiency
  3. build amazing mental tenacity, this carries over to other aspects of life
In the video below, Brittany goes over Kettlebell Sport, the lifts which lifters compete, what it takes to get started and more. We believe this is how you can take your workouts to the next level and reach ANY fitness goal you have, this is a great form of workout for those new to working out to experienced lifters because there are so many different levels of competition.


Lifters train in three different lifts:

1) Kettlebell Snatch
2) Kettlebell Jerk
3) Long Cycle

In both one arm and two arm events.

We are big believers in Kettlebell Sport as an overall method of training to reach any fitness goal. If you attend Kettlebell Sport competitions you will see people from all kinds of different backgrounds, weights and training levels.


Blog Post Courtesy of Kettlebell Kings - Original Blog post located here: https://www.kettlebellkings.com/blog/an-intro-to-kettlebell-sport/

Friday, July 6, 2018

PT Pathologies: Scoliosis

Scoliosis is defined as a lateral curvature in the normally straight, vertical line of the spine.  The curvature of the spine is normally found in the thoracic or lumbar region.  Not only does scoliosis have a curvature component but it can also have a rotational component.  In about 80% of the cases of scoliosis, the cause is unknown but affects 1:10 children with some form of this pathology and 1:4 of them require treatment for the curve.  This pathology affects multiple body parts such as the vertebral column, rib cage, supporting ligaments and muscles and overal body alignment.  There are five types of scoliosis Adolescent Idiopathic Scoliosis (AIS), Juvenile Idiopathic Scoliosis, Infantile Scoliosis, Congenital Scoliosis, and Neuromuscular Scoliosis.

To attend to any pathology, you need to consider the severity, age of the patient and what has already been done to treat it.  The number one consideration in any case of scoliosis is patient education.  Educating the patient about their diagnoses will not only help them understand it more, but it will help with compliance to HEP.  The long term effects depend on age and severity, however the curvature will likely not progress much after bone growth is complete.  With a 25 degree curvature, the patient needs to be monitored every 3 months and is encouraged to do breathing exercises and a strengthening program for the trunk and pelvis muscles.  With a 25-40 degree curve, the patient will need physical therapy and a spinal orthosis.  The physical therapy will help with posture flexibility, strengthening, respiratory function, and proper utilization of the orthosis.  When a patient has a curvature of 40 degrees or more they will require surgical spinal stabilization.  Scoliosis is surgically fixed through a posterior spinal fusion and stabilization with a Harrington rod.

Treatment for idiopathic and congenital scoliosis is clinical examination/evaluation by an orthopedist, exercises and brace fabrication.  Exercises your PT will help with are: spinal stabilization, balance activities, core strengthening, postural correction, lateral shifts, flexibility, and respiratory activities.  The reason for the brace is to stabilize a curve in an effort to avoid surgery or delay the need.  For neuromuscular scoliosis, a brace is required when sitting in an upright position but is removed during the night, when sleeping.  These patients not only have a brace but also may have a seating system.  This system is there to provide optimal external support and mobility on a stroller manual or power wheelchair base.

Wednesday, July 4, 2018

WOD Wednesday #77 - Happy Fourth of July!!!

Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters



Scaling
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Monday, July 2, 2018

Product Review: Kettlebell Kings 24kg Competition Cerakote Kettlebell

Product Details:
  • WINDOW, THE BIGGEST DIFFERENCE, smaller size and curvature compared to other models is designed for easier insertion with comfort overhead and in the rack position during lifts. More comfort and easier insertion equal better workouts and new personal records in strength, endurance and competitions.
  • BALANCE, advanced casting, along with no fillers shifting around inside, equals more dependability and stabilization during repetitions
  • HANDLE, 35mm diameter is the international standard and provides a larger surface area to push out reps
  • TOP QUALITY, steel used for durable and long lasting construction
  • NO WELDING, this unfilled competition kettlebell is made by precision single casting technology, which means it is cast as one solid piece instead of welding parts. 
  • NO FILLERS, each weight has an individual mold to cast precisely to the correct weight.
  • traditional competition kettlebells are made with ONE mold and filled with fillers like saw dust and ball bearings to achieve desired weight, this leads to imprecision in weight
  • NO RATTLE, fillers loosen over time and rattle around inside, these kettlebells have no fillers or rattle
  • MADE for Kettlebell Sport, meets Girevoy Sport Union (GSU), IKFF and International Union of Kettlebell Lifting (IUKL) standards. 
Our new Cerakote Kettlebells allow for virtually unlimited creativity in how your kettlebell looks and is personalized for you, but are also painted with the most durable paint available on the market today and are actually functional to use. We do not lose sight of the form and shape of our kettlebells that has helped us grow as a company and sponsor the biggest kettlebell competitions in the world as well as work with some of the top lifters in the world. Cerakote is more durable then Powder Coat, E-Coat and any Matte paint on kettlebells anywhere today.
My Review:
The Kettlebell Kings Competition Kettlebell is the perfect tool for building strength and toning your entire body. This solid kettlebell is constructed as one piece for ultimate safety and durability.  It has smooth handles and excellent balance making it great for competition training or just having a quality KB for your home gym or Crossfit WODS.   I love the coating on the weight. It keeps the enamel from chipping, and since I keep it in the garage the coating protects the weight from moisture as well. The different color helps me distinguish the weight from other kettlebells immediately which is a nice bonus.

I've used cast-iron kettlebells for several years and wanted a sport/competition kettlebell for a smoother handle surface. I naturally thought of Kettlebell Kings as I already have a cast-iron bell from them that is well-built.  My favorite aspect about the design of these bells is the thicker handles which make the bells more comfortable in the rack position. That said, some people with smaller hands find the thicker handles to be an issue. I only mention this as something to consider. The coloring of the sport bells is also really cool. It feels great when you're able to move up in weight and use a new color as all of the sport bells are the same size.  I definitely think this product feels a little more comfortable on the forearm and wrist than the cast iron bells and the handle is smooth but not slick.

This version of competition kettlebell is distinct for its use of an advanced ceramic-based coating, originally established in the gun industry for its remarkable durability in thin applications. This unique finish can deliver superb abrasion/wear/corrosion resistance over time—100X that of other coatings—and it’s available to order in a range of exclusive colors, such as Distressed Zombie Green as seen here.
If you are unfamiliar, Cerakote is a Polymer-Ceramic Composite coating that can be applied to metals, plastics, polymers and wood. The unique formulation used for Cerakote ceramic coating enhances a number of physical performance properties including abrasion/wear resistance, corrosion resistance, chemical resistance, impact strength, and hardness. Each of these properties is rigorously tested to guarantee that Cerakote products remain at the forefront of the ceramic coatings market. Cerakote ceramic coatings utilize state-of-the-art technology to out-perform any competitive coating in both laboratory settings and real world applications

In recent years a few fitness equipment companies (Rogue Barbells) have started offering cerakote as a coating option for barbells. Kettlebell Kings is taking the next step by offering cerakote coatings on their kettlebells. The cerakote coating will cost a little extra, but the added durability means that kettlebell will last practically forever.

I believe everyone should order a kettlebell from Kettlebell Kings as it is the ultimate piece of home workout gear. Quick workouts with swings, presses, snatches, high pulls, get ups, running, and body weight movements will make it so you will never have an excuse to not get in your workout. Add on the ability to easily travel with it makes this item a no brainer!  It is a top shelf product, beautifully fabricated and finished at a super competitive price: truly Professional Grade! You’re wasting your money on any other competition bell.