Wednesday, September 26, 2018

WOD Wednesday #89

For time:
50 one-legged squats, alternating
25 dips
40 one-legged squats, alternating
20 dips
30 one-legged squats, alternating
15 dips
20 one-legged squats, alternating
10 dips
10 one-legged squats, alternating
5 dips

Friday, September 21, 2018

Product Review: Titan Fitness Silencer Drop Pads

Product Details:
Greatly reduced the noise and vibration from dropping barbells with the Titan Silencer Drop Pads. These high quality pad are 24" x 30" to give you enough room to comfortably drop your weight on and 6" thick to lessen the impact, vibration, and noise from each drop. Each pad has an easy carry for transportation and storage.

- Reduce noise and vibration from dropping barbells.
- Easy carry handle for transportation and storage.
- Comes in a pair.

- Length: 24"
- Width: 30"
- Height: 6"
- Weight: 40 LB Pair | 20 LB Single.


Titan Fitness has just released a simple product that does one thing extremely well, reducing the noise of dropping weights. Combining high-quality foam with a durable shell, Silencer Drop Pads are the best option currently available for reducing the noise associated with dropping barbells.

This is the end of floor damage and dropped weights sounding like the ceiling is coming down with them. The Titan Silencer Drop Pads are extremely tough and can take a beating. But they are also extremely pliable. This is extremely helpful for those doing high impact workouts. The feeling is firm and supportive, yet forgiving, resulting in reduced stress on your joints.  This foam is able to take immense amounts of pressure, yet remain rigid. It's actually pretty cool to see because when you pick it up, it feels like a hard block of rubber. This foam is designed to take repeated abuse and keep on suppressing sound.
Key Features
  • Weight 20lbs each, 40lbs total
  • Very easy to take off and on the floor, lightweight and small in design
  • The stitching, zipper and cover were all chosen and designed as such to handle very high volume, heavy load and to resist lots of wear and tear
  • Silencer Drop Pads were made for dropping heavy weights on. VS. soft plyo boxes that other companies sell for jumping on but do not have the capacity to last very long and maintain shape and form
  • The foam thickness, density and type results in the most effective option to serve a few purposes: absorb the weight and not transfer the vibrations to the surroundings, return back to its shape so the weight can sit on the top of the pad without sinking and to minimize bounce for safety reasons
  • Design: has Logos on both sides to encourage the user to use both sides for dropping to extend the life of the product
  • Multiple uses: Drop blocks, pulling blocks, plyo-box, good for doing gymnastics work on, good for tops of drop blocks to extend the life of your drop blocks, strongman equipment like stones, axels, logs, kegs, etc... 
  • Great for home gyms, commercial gyms, Weightlifting clubs, CrossFit classes, rooftop gyms, etc..
  • As always Great Titan Fitness Customer Service
The unique design serves to cushion the load, reducing the impact force even further and subsequently reducing noise.  The reduced impact is also spread over a much wider surface area of the ground, further helping to protect the cement base floor beneath.  By massively increasing the impact surface area of the weight plate, greatly reduces stress on the weight plates and bar, increasing their life on the gym floor.

The cover features a non-skid bottom to keep it from shifting when weights are dropped, and it does a pretty good job of meeting its claims. The cover is available in two different colors, black and blue, The Silencer Drop Pads are the best option for reducing noise from dropping weights that we've found and although they're a bit pricey for just pads and still need need more time to test long term durability, we still highly recommend them.

Order yours by clicking through the banner:
Titan Fitness_728x90

Monday, September 17, 2018

PT Pathologies: Cerebral Palsy

Cerebral Palsy (CP) is a group of non-progressive movement disorders that result from brain damage.  This diagnosis is seen in 2-4 children out of 1,000 births and is the most common cause of permanent disability iin children cross the US.  The cause of CP is often multifactorial or sometimes even unknown.  This disease can occur as prenatal, which has an 80 percent occurrence, and postnatal, which has a 20 percent occurrence among children with CP.  Malnutrition during pregnancy, infection and diabetes are prenatal contributing risk factors, while cardio-vascular accidents, head trauma and neonatal infection contribute the to the disease after the child is born.

If CP is suspected through clinical findings, such as motor delays, poor balance and seizures, and electrocephalograph (EEG) may be performed.  Also urine tests may be administered to investigate the metabolic cause.  The clinical presentation of a child who has CP would lack motor skills, have poor balance, and depending on the severity of the child's condition, they may be affected intellectually and have a learning disability.

Since CP is a non-progressive disorder, the individual will never see a decrease in mobility or motor function because of the disease.  Based on severity, each patient is ranked either mild, moderate or severe.  However, a patient can potentially improve with the help of physical therapy to improve motor skills and work on improving their balance.  Also, adaptive equipment is probably necessary in most cases, such as a wheelchair or crutches.  Physical therapy would benefit the patient by maximizing the patients level of current function, and help the patient learn to ambulate if physically possible, which usually occurs by age 8.

Cerebral Palsy Primary Motor Patterns (mixed motor patterns exist)

  • Spastic- indicating a lesion in the motor cortex of the cerebrum: upper motor neuron damage
  • Athetoid - indicating a lesion involving the basal ganglia
Distribution of involvement:
  • Monoplegia - one extremity
  • Diplegia - Bilateral lower extremity involvement, however, upper extremities may be affected
  • Hemiplegia - unilateral involvement of the upper and lower extremities
  • Quadriplegia - involvement of entire body

Friday, September 14, 2018

Product Review: Resiliency Project Leopard Claw (IASTM)

Product Details:
Inspired by the ancient Chinese recovery technique of Gua Sha—known to modern trainers as Instrument Assisted Soft Tissue Mobilization (IASTM)—the MobilityWOD Leopard Claw is a highly specialized tool that gives athletes the ability to “scrape” damaged muscle tissue on their own time, potentially improving blood flow and promoting faster healing.

While early Gua Sha treatments were conducted with horns or animal bones, the Leopard Claw provides a much more effective, modern design—made in the USA from medical grade stainless steel with raised “leopard spots” for a firm grip. The Claw is available from Rogue in a polished steel and gun metal version, and it can be used on all edges.

Convex Edge: The convex edge of the Leopard Claw is used to scan over the targeted muscle tissues and detect abnormalities. Once they are discovered, the user can increase the frequency of the scraping above and below the point of restriction to desensitize the tissues. Then more pressure can be used to affect the deeper layers of tissue.

Concave Edge: This side of the tool can be used to spread out and increase the surface area of the tissues being treated.

Claw Ends: The ends on both sides of the Claw are used for scraping smaller areas, and can be used to scrape across the muscle fibers or against the grain.

The length of the Leopard Claw makes it easy to grip in both hands when scraping larger muscle groups. No matter which area you’re treating, MobilityWOD highly recommends using an emollient on the skin to provide a smooth glide for the tool. A water soluble product can help neutralize your skin's pH by preventing bacterial growth. This also helps promote healthy skin and minimizes clean up when you are done scraping.

My Review:
When I first received the Leopard Claw, I was impressed by how solid and well made the tool was. It has a curved design that fits firmly in your hand. The smooth curves allow both athlete and therapist to glide smoothly over tight and restricted muscles taking pressure of the myofascial system and restrictions effecting the muscles, joints, tendons and fascia. The Leopard Claw is very effective in flushing out sore and tired muscles as well as getting to those hard to reach places where the muscle and tendon connect. The unique design allows the user to apply firm direct pressure to the target area with the use of the claw ends.

Made from solid stainless steel, this tool is lightweight and very portable compared to so many of the novelty massage tools out there.  The ends are great at working directly and more specifically with trigger points and the curved edges work well for specifically manipulating the fascia. Also, its much less expensive than the Graston tools ($1,100 +) coming in at $150 before shipping.
A quasi single sided bevel tool. One side of the tool is flush while the other side is rounded. The flush side has a slight bevel on the edge. The rounded side is entirely a bevel.

The weight feels good. You can go light or deep, when performing self-IASTM. The tool doesn’t feel cheap at all.

For self-IASTM, this is the tool to buy. I own Myofascial Releaser’s Ellipse Pro and Tear Drop bar and the Wave Tool. I recommend the Leopard Claw if you need an IASTM tool for self treatment. The Wave Tool and Myofascial Releaser are too short to get your back and are a bit short for going deep on your legs. The smaller tools also promote hand fatigue when you’re working your quads and hamstrings.

The Leopard Claw’s length is just right! The Tear Drop bar is excessive and hollow, so I can bend it. I am not concerned that I will bend the Leopard Claw. The curvature of the Leopard Claw promotes good contact with your back and legs.

This stays in my gym bag so I effectively and efficiently use it whenever I need to. Each angle of the tool can be utilized depending on the tissue one is working on, alleviating the need for different sized tools & a bulky brief case to carry them around in. Though this was intended for self maintenance and mobility, One will not be disappointed if they tried this, for the quality this price is a steal compared to the other tools on the market. I love coupling it with Combat one field foam as well, to allow for clean/smooth gliding over the skin.

If you are in the market for only one tool, then, make it this tool.

Get your own Leopard Claw at - use code "brian5" for 5% off!

Wednesday, September 12, 2018

Monday, September 10, 2018

PT Pathologies: Emphysema

Frequently diagnosed alongside chronic bronchitis, Emphysema is a Chronic Obstructive Pulmonary disease that causes destruction of the alveolar walls and detrimentally impacts the ability to breath oxygen and exchange that internally along the respiratory membrane in order for the cells of the body to utilize oxygen to remain vitally active.  Decreasing amounts of gas exchange result in difficult expiration and unproductive breathing.  Emphysema is progressive and cannot be reversed, although its detrimental effects can be slowed down.

A lack of air and blood flow negatively impacts the lungs affected by emphysema.  Due to the lack of air exchange, the bronchioles can collapse, leading to necrosis and destruction of the delicate alveoli (air sacs responsible for containing the oxygen needed for exchange along the respiratory membrane).  It is this exchange that allows for the transport of oxygen to tissues throughout the rest of the body.  Chronic smoking, which is the leading cause of Emphysema, also causes the overproduction of enzymes within the lungs that generally helps to keep the lung tissue healthy.  Yet this overproduction, along with the existence of too much mucus in the lungs as a result of degraded cilia, destroys healthy tissue.  The lack of cilia to help flush out unhealthy particulate matter as well as tar from cigarettes contributes to an environment within the lungs that has too much mucus.  This moist environment is ideal for the growth of bacteria, which leads to chronic infections like bronchitis.

With the alveoli degraded and the environment within the lungs, people with COPD are not able to breathe easily.  Thankfully, pulmonary therapy with the assistance of physical therapists and respiratory therapists, is able to help people struggling with Emphysema.  Exercises that utilize the muscles of inspiration and expiration are frequently incorporated into the patient's workout regimen.  Upper and lower body exercises that help the body to utilize oxygen more effectively are also frequently employed.  This regimen can take time in order for the patient to work up the endurance needed for benefits to emerge.

Emphysema and chronic bronchitis are not reversible conditions, but the quality of life of an individual suffering from these diseases can be improved with good pulmonary rehabilitation and better lifestyle habits.  Quitting smoking is paramount and taking good care of one's body with proper rest and nutrition is essential.  Incorporating daily exercise and breathing with resistive equipment to help train the muscles of inspiration and expiration are also helpful methods.

Friday, September 7, 2018

PT Pathologies: Degenerative Spondylolisthesis

Degenerative spondylolisthesis occurs when vertebra slip forward from the the vertebra below it.  This type of lumbar disorder is caused when joints become weak and it allows for the vertebra to begin slipping forward on the one below the forward segment.  Arthritis is the most common cause of the disease and intervertebral disks lose stability over time.  These damaging changes in the joints typically result in stenosis of the spinal cord and then the slippage.

The most common location is the L4-L5 level of the spine where the L5 nerve root is compressed. This disease is most common in individuals over the age of 50, especially African Americans and women.  A common symptom is back pain which increases with exercise, lifting, prolonged standing, getting out of the bed or car, walking up stairs or steep inclines, and extension of the body.  Neurological damage is unlikely but pain may be radiating down the legs.

The individual should see the help of a physical therapist to reduce the level of lordosis occuring.  Flexion exercises would help the patient strengthen the abdominals as well as reduce the lumbar lordosis. There is strong evidence for exercise therapy, which consists of strengthening exercises of the deep abdominal musculature.. In addition, isometric and isotonic exercises may be beneficial for strengthening of the main muscle groups of the trunk, which stabilize the spine. These techniques may also play a role in pain reduction.. In order to improve the patient’s mobility, physical therapy includes stretching exercises of the hamstrings, hip flexors and lumbar paraspinal muscles

There is evidence that suggests that specific stabilization exercises and core stability exercises can be useful in reducing pain and disability in chronic low back pain in patient with spondylolisthesis.
  • Movements in closed-chain-kinetics
  • Renewing of the motion-pattern
  • Antilordotic movement patterns of the spine
  • Elastic band exercises in the lying position
  • Gait training
  • Brace-gymnastics
  • Stretching exercises
  • Sensomotoric training on unstable devices
  • Functional electric stimulation
  • Walking in all variations
  • Underwater therapy
  • Balance training
  • Coordinative skills
In Summary:
  • Caused by the weakening of joints that allows the forward slippage of one vertebral segment on the one below due to degenerative changes
  • Most common site of degenerative spondylolisthesis is the L4-L5 level
  • Williams flexion exercises may be indicated to strengthen the abdominals and reduce lumbar lordosis.

Wednesday, September 5, 2018

WOD Wednesday #86

3 rounds for time of:
Run 400 meters
35-lb. dumbbell thrusters, 21 reps