Thursday, February 28, 2019

Product Review: Bolt Fitness Supply 20lb Wall Ball and SHOCK Series Post Insert Landmine

Product Review: Tempest Wall Balls
Medicine ball training is one of the easier ways to improve your endurance, explosiveness, and core strength. Use them for anything from wall ball throws to traditional trunk twists, squats, sit-ups, presses, ball slams and more. Bolt Fitness Tempest Wall Balls have been battle tested and they've really earned their keep in the day-to-day grind from home gyms to commercial gyms alike.

Whether you are using our medicine balls for traditional movements such as wallballs and abdominal resistant work, or feel like blowing off some steam with some slams, I trust the Bolt Fitness Med Balls to withstand any workout you put them through. The interior filling is substantial enough to help the ball keep its shape over repeated use, but forgiving enough for athletes to safely stop or catch the ball at high velocity.


This medicine ball quality is exceptional, I have used and purchased competitors as well and this one is far superior. Medicine ball is balanced well, has great gripping surface and even warrantied for slamming. Excellent grip, even when the sweat is pouring. Definitely worth the money, especially compared to competitive brands. The difference, compared to other brands, seems to be in the "catch" for wall balls. These Tempest Balls seems more balanced.

Exercises You Can Do With a Medicine Ball
There is a lot you can do with a Medicine Ball. Not only can it be used to build strength but it is also great for perfecting squatting technique, also known as squat therapy:
  • Wall Balls
  • Lunge with Twist or Overhead Press
  • Squat Press
  • Rolling Push-Up
  • Shoulder Press
  • Figure 8
  • V-Up
  • Overhead Slam
  • Use to learn how to clean
  • Use to teach squat and get more comfortable with your squat depth.
  • So much more...
https://boltfitnesssupply.com/main-product-id-118-tempest-wall-balls-bolt


Product Review: SHOCK Series Post Insert Landmine
The Bolt Fitness SHOCK Series Post Insert Landmine offers a portable solution for athletes, functional fitness trainers, personal trainers, and those looking for a space saver in the home gym. Place the Landmine post in a bumper or Olympic plate, slide your Olympic Bar or Specialty Bar into the sleeve, and prepare yourself…

Bolt Fitness SHOCK Series Post Insert Landmine is a portable Olympic bar training tool that is designed to insert into any Olympic plate for performing core strength training movements and functional training exercises indoors or outdoors. Getting started with the Post Land Mine is as easy as inserting your Olympic bar into the landmine sleeve and then positioning the solid steel post inside the center hole of any Olympic plate or rubber bumper plate. Use the Post Landmine to perform T-bar row and bent over row training exercises for an intense back workout.

For vigorous core training and more explosive strength workouts involving weighted bar presses and swings, double up your weight plates for a heavier anchor base to support your landmine post. Now, you are no longer confined to training with a landmine permanently attached to a power rack or heavy welded base plate. The small size and light weight of the portable landmine allows you to take your cross-training routine anywhere you can find an available weight plate. Take your field training to new extremes with the Bolt Fitness Landmine during outdoor boot camp. Pull a bumper plate off the pile in the crossfit area of your gym and easily incorporate advanced functional training into your WOD between sets of deadlifts and other Olympic weight lifting exercises.

The most common of the Post Landmine workouts that will have amazing results include some of the following

Landmine Squats
– Great for training proper squat technique for those new to lifting.
– Reduces stress on the body, especially for those that have mobility challenges or prior injury.
– Ideal for either building strength in the quads and hamstrings either using power thrusts.
– Ideal cardiovascular exercise. H.I.T.T. (High Intensity Interval Training).

Landmine Thrust
– Ideal for creating power. Particularly great for athletes looking to generate lunging power.
– Full leg workout, while incorporating your core.

Single Arm Rotational Press
– Learn to generate power and strength from lower body to upper body (Shoulders).
– Great for shoulder strength and endurance.

T-Bar Pull
– Great Lat workout creating pulling force.
– Use a rope, row attachment, or towel to change up the routine.

Bent Over Single Arm Row / Lawnmower Movement
– Great workout for lats and para-spinal muscle groups.
– Change up where you grab the Olympic bar to hit shoulders as well.
– Incorporate legs for full body.

https://boltfitnesssupply.com/main-product-id-59-shock-series-post-insert-landmine-bolt

Monday, February 25, 2019

What I Learned From Injury and Rehab

If you told 19 year-old me, that I would be a Weightlifter, Doctor of Physical Therapy, and business owner in less than 10 years, I would have laughed in your face. I had no interest in physical therapy and I couldn’t even lift my left arm. But sometimes, things happen that rock your world.

At 19, I had turned in my ballet slippers for some Reebok Nano’s. At that point, I had been doing CrossFit for a little over a year and was OBSESSED. I had completely drank (chugged) the kool-aid. I was training about 5 days a week, was committed to a Paleo diet, and had even changed my major to Exercise Science.

One summer morning, I went into the gym and we were doing a double TABATA.

Girl is #killinit and next thing I know, my shoulder dislocates. It immediately popped back in and I convinced myself that I was fine. I WAS NOT FINE.

That night, I remember being in excruciating pain; I couldn’t even move my arm. I remember checking how high I could lift it over and over again (I’m sure that was great for it). How could I overhead squat yesterday and couldn’t even lift my arm today?
Injuries Happen

The first lesson I learned is that, injuries happen. It’s no one’s “fault.” It doesn’t mean that CrossFit is bad or that I had a bad coach. It’s just something that happened.

When you increase activity levels, you also increase the chances of injury. As volume and intensity of training go up, you have a greater tax on the system. Although you may have a slightly higher chance of injury, you are also significantly decreasing the likelihood of heart disease or chronic illness. So, who is really winning here?

Injuries are simply feedback – you did something your body wasn’t prepared for and you now get to create resiliency. It’s a time that you get to focus on the areas that you were lacking. I had poor scapular motor control, weakness within my rotator cuff, and quite a bit of anterior shoulder laxity. Had these things not been present, maybe passive structures could have given my body the feedback it needed to self-correct.

The important thing to understand is that injuries happen. My first piece of advice is to work with educated and experienced coaches; they have the ability to help you identify major problems that could predispose you to injury in the future. If you have not exercised in many years, it may also be a good idea to have a biomechanics assessment with a physical therapist; we have the ability to look at mobility and stability throughout the body. We can give you lots of tips and tricks to address the deficits you may currently have!

You’re Not Destined to Live the Rest of Your Life Riding the Elliptical

This may make me sounds crazy, but I literally remember thinking “Oh no, I’m gonna have to ride the elliptical for the rest of my lifeeeee.”

During recovery, you’ll most likely have a moment where you think you’re never going to get back to normal. I remember feeling heart broken. All I wanted was to do something simple like squat again.

Athletes have extra challenges in recovery because it feels like a huge part of their life has been taken away from them.

I was told to completely stop CrossFit. In theory, I get it, but “stopping CrossFit” meant much more than stopping an exercise program. It challenged my ability to cope and it also took away a huge part of my social life.



As an athlete and physical therapist, I understand that it’s important to stay connected to what you love and also, to maintain your vision for the future. I was committed to coming back stronger.

Although I was told to “stop CrossFit,” I technically stayed away from the gym for a week, maybe. At first I just went to the gym to do some mobility work and talk to my friends. I slowly started doing exercises that didn’t involve my shoulder. Then when I couldn’t take it any longer, I figured out the best substitutes that I could.

Today, I’m able to snatch double what I could prior to the injury. Had I not made the choice to stay connected, this likely would not be my reality.

At the lowest lows of your recovery, remember that you just have to take one step forward every day. Maybe things won’t look exactly the same, but that could always be for the better.
Not All PT’s Are Created Equally (And That’s a Good Thing)

After I saw an orthopedic surgeon, we decided to go the conservative route. I had a cortisone injection and was instructed to begin physical therapy.

I remember being relatively unimpressed with my first day of PT. We did a bunch of tests and I was given a cute little band with a sheet of boring exercises.

I later found out that the person who evaluated me specialized in geriatrics. Geriatrics is a vital specialty… ya know, if you are treating someone of age. It’s not vital for the 19 year old that wants to do CrossFit again.

So, my second piece of advice is to be selective when you ask for help. Don’t just take whichever therapist works the evening shift. It’s not worth your time or money if they don’t have the skills necessary to progress towards your goals.

Personally, my purpose is to help people, like 19 year-old Cara, get back to their sport. It’s what gets me excited and it’s what keeps me up at night. I’m obsessed with this stuff.

There’s someone out there obsessed with joint replacements, there’s someone obsessed with pediatrics, and there’s someone obsessed with wound care. Find the person that’s obsessed with you and your needs.

Friday, February 22, 2019

Open Workout 19.1 Tips sponsored by Leopard Claw

Time to bust out our latest Open 2019 workout! Here’s what we’ve got to get you fired up this week:

15 min AMRAP
19 Wall balls
19 Calorie Row

As usual, it looks easy at first glance. But this workout can take a hefty toll on the unprepared. Here are our expert tips to get you through with peak performance.


Wall Ball Tips
  • Keep your elbows high and in, with your hands underneath the ball instead of on the sides. This will help prevent shoulder and arm fatigue.
  • Keep your chest up and try not to round your back so your lungs stay open and your breathing steady.
  • Break up the wall balls early (like 10/9) and then however you need to break them up as you listen to your body. But take only a second or two for your breaks, then get back to that wall!
  • If you have lifters, wear them! The added heel lift will help keep proper form through all your squats.

Rowing Tips
  • Don't go too hard out of the gate. Keep your pulls long and steady so that you don't exhaust yourself early on.
  • Keep good posture with your chest up. This will help catch your breath and keep your lungs open.
  • Use your legs more than your arms. Even though you're doing tons of wall balls, your legs are stronger than your arms! Wall balls will tax your shoulders, so give them a bit of a rest using mostly your legs to row.

Wednesday, February 20, 2019

Product Review: Bolt Fitness Supply 35lb Rubber Hex Dumbbell

Product details:
Bolt's dumbbells are a great fit for anyone whether a beginner or an avid athlete. The dumbbells are rubber coated for minimal wear and tear and to protect your flooring, including a textured chrome plate handle to maintain a strong grip throughout your workout. Some exercises you can incorporate with the varying weight of dumbbells are bicep curls, bench press, step-ups with plyo boxes and much more. Sold in Pairs and Individually.

Features:
- No assembly required
- Strong, weather resistant finish
- Textured handle for easy grip

Specifications:
- Weight pairs: 5lb, 10lb, 15lb, 20lb, 25lb, 30lb, 35lb, 40lb, 45lb, 50lb, 55lb, 60lb, 65lb, 70lb, 75lb, 80lb, 85lb, 90lb, 95lb,100lb, 110lb, 120lb, 130lb, 140lb, 150lb
- Material: Steel, Rubber
- Length: 10"
- Finish: Chrome plated handle, rubber coated weights



Product Review:
You probably wouldn’t think that there was a whole that could be done to improve upon the rubber hex dumbbell short of just lowering the cost, right? That is to say, assuming that you select a reputable brand (one that permanently affixes the heads to the handles) they are a very affordable and durable dumbbell without much in the way of issues or complaints. The head shape is user-friendly, weight accuracy is better than cast iron, the ergonomic handles aren’t amazing but they are acceptable, and most importantly, the price is right.

Bring beneficial resistance training to routine workouts with the Bolt Fitness Hex Dumbbell. Resistance training can help with everything from building muscle strength and promoting better bone health to burning calories, boosting energy levels, enhancing mood, and more. The dumbbell works as weight resistance and as a counter balance for a variety of upper- and lower-body routines. Use it to exercise all major muscle groups—from arms, chest, and back to core and legs.

These weights are great quality and the grip is comfortable. There is an "oil" that is on the rubber which runs onto the grip during shipping. I cleaned off this oil with some greased lightning and then wiped them down again with water and then dried them off. This removed all of the oil and the smell associated with the manufacturing process. Some of the smell lingered for a few days in the clinic but nothing out of the ordinary. They are great for the price and much more reasonable than any of the name brand weights.  The shape allows you to put the dumbbell down and pick it up from right where you left it—no rolling away to worry about.

Dumbbell training has stood the test of time for good reason. Along with the versatility in weight choices for multiple athletes, a good set of bells can be used to duplicate nearly all types of barbell exercises, while also offering a wider range of single-arm, rehab-specific, and explosive movements in virtually any sized space—something not possible with bars or most weight room machines.  The non-rolling hexagon-shaped ends also provide convenient stay-in-place storage.

https://boltfitnesssupply.com/main-product-id-61-rubber-hex-dumbbells-bolt

Monday, February 18, 2019

Why Don’t You Take My Insurance?

Cash-based Physical Therapy is gaining a lot of interest from both clinicians and patients due to the emphasis on quality of care over the quantity of patients. This setting allows for one-on-one appointments with a doctor of physical therapy, a full 60 minutes to address all of the patients needs, and a faster and more thorough rehabilitative process.

Unfortunately insurance creates multiple challenges for health care providers that negatively impacts patient care. First, many insurance companies require what is called pre-authorization. This means that your initial evaluation will be provided to the company and they decide whether or not care is medically necessary. Remember an insurance agent, not a health care provider, is making this decision. Next, if it is found to be medically necessary, the patient will be awarded approximately 6-8 treatments. In the insurance-based setting, this is often not enough time, there is a lapse in care, and patient regression. It’s a nasty cycle.

After care, insurance reimburses the provider. This reimbursement is not the amount that is charged; it is often much less. Poor reimbursement leads to minimal time with the PT and increased time with the physical therapy assistant or a rehab aide. PTA’s can vary in education/experience (some are very good!), but rehab aide’s often have no education in exercise or physical therapy. This leads to poor technique with exercises or excessive use of passive modalities. That’s low quality PT, which is not worth your time or money.



One final consideration when it comes to insurance-based physical therapy is the pressure on doctor’s to refer “in house.” How do hospitals make money? Outpatient services. When a doctor refers within his or her own network, it brings even more money in to said network. Referring “in house” isn’t necessarily a bad thing, but not everyone specializes in your specific condition or population. If you are a CrossFitter and get stuck with someone that specializes in geriatrics, it’s probably not going to pan out well. This can often result in low quality PT, which again, is not worth your time or money.

Insurance companies are not all bad. They provide a lot of services that are of vital importance and may not be possible without their financial support. I find that it’s largely life or death situations; unfortunately, wellness does not fall into that category. Healthcare is making a huge shift from a “sickness” to a “wellness” paradigm. This is an exciting time as a clinician. Following is an outline of the top 5 reasons that a cash-based PT practice benefit the patients.

1) Cost-effective Care

Therapists have the extensive education and training to be neuromuscular primary care providers. For the majority of patients’ with movement deficiencies or pain, PT’s are the provider of choice. For people with high deductibles, it makes much more financial sense to seek treatment from a cash-based physical therapist.

Insurance-based models require the PT clinic to charge very high rates in order to be reimbursed a profitable margin. Thus, those that are private pay (or are still working to meet their deductible) are required to pay these elevated rates.

2) You’ll See The Doctor

By the year 2020, all PT’s will have earned their doctorate in order to provide treatment. In the insurance-based world, it is common for you to be pawned off on one of the physical therapy assistants (PTA’s). Although many PTA’s are very knowledgeable, they do not have nearly the same educational requirements as a PT.

In a cash-based practice, you are paying for a specific service, which is evaluation and treatment by a Doctor of Physical Therapy. In this setting your provider has significantly more time to focus on you and your healthcare.

3) Accessibility

In the state of Indiana, we have direct access for evaluation and treatment of 24 calendar days. Patient’s have a significantly shorter wait time (we can typically provide an evaluation within 48 hours) in a cash practice. Most research shows that earlier treatment correlates with improved outcomes.

Let’s face it, there’s nothing more frustrating than going to a doctor’s appointment to just be told you need to go somewhere else. In the cash practice, we cut out the middle-man.

4) Transparent Affordable Pricing

Prices are right up front. Cash based practices cut out “playing the insurance game” and extra administrative costs. Often, it shocks people to hear prices of treatment because we have become accustomed to physical therapy being covered by insurance. Unfortunately, they often later find out that each visit actually had a $40 co-pay, insurance only covers 80%, or that their deductible hasn’t been met.

When working in an insurance-based practice, I far too often saw someone end up with a $4000.00 bill after 2 months of treatment. $150 an hour no longer seems so expensive.

5) All Patients are Welcome

All patients, insured or uninsured, in network or out-of-network are welcome. Payment is by cash, check or charge. Patients aren’t treated in a way that satisfies their insurance company – even better: no more silly outcome forms. Patient’s are provided the care that is needed and that will lead to desired results. We are about and for the patient.

Thursday, February 14, 2019

Don't Mask Pain Symptoms - Get to the Root Cause

Pain can be a helpful messenger, an alert that something in your body needs fixing ‒ but it can also be an agonizing annoyance that ruins your quality of life. To make matters worse, many pain problems are rooted in deep-set underlying conditions, often originating in a different part of the body than the part exhibiting symptoms. Medication may mask your pain temporarily, but it isn’t going to solve a chronic underlying functional problem. For a more meaningful pain solution, take advantage of the drug-free options we offer at Motus X Physical Therapy

The Origins of Pain Problems

The cause of acute pain may be clear enough, especially if it accompanies an auto accident injury, work injury, infection, operation or other event. As the affected part of your body heals, the pain generally fades away. But this is not necessarily the case with some forms of pain. Chronic pain may linger for months or years with no obvious cause in sight. This pain may be due to:
  • Areas of internal scar tissue buildup that restrict neighboring muscles and connective tissues (adhesions)
  • Extended disuse after a lengthy recovery period (such as frozen shoulder after many weeks with your arm in a sling)
  • Degenerative joint conditions such as osteoarthritis, which produce chronic pain and inflammation
  • Muscle weakness, knots or spasms related to poor posture or an unbalanced body
  • Chronic pain syndromes such as fibromyalgia, which may affect both nerves and muscles
  • Chronic overuse injuries such as tendonitisplantar fasciitis or carpal tunnel syndrome
Modern medicine tends to turn to drugs early and often in an effort to alleviate pain problems. Unfortunately, this approach may turn out to be nothing more than a stopgap. The drugs may mute the pain for a few hours, but the underlying problem that’s causing the pain remains untreated. As long as that problem persists, so will your long-term pain problems. This may force you to use more and more medication ‒ a troubling proposition, especially for addictive personalities or individuals who are already on other medications.

Natural Treatment From Our Physical Therapist

Our physical therapists can succeed where painkilling drugs fail. Once we understand the actual origin point of your pain, we can prescribe a physical therapy regimen aimed at correcting (or at least reducing) that functional abnormality. Our physical therapists may start by addressing your immediate discomfort with passive physical therapy techniques. These natural treatment techniques can include any combination of:
  • Deep tissue massage to break an adhesions grip on your internal tissues
  • Heat or cold applications to reduce swelling and inflammation
  • Electrical muscle stimulation, which uses tiny amounts of current to stimulate your body’s natural painkillers (endorphins)
  • Leg Compression Therapy
  • Taping
Once you’re responding to passive physical therapy, we can introduce active physical therapy. Our physical therapists can prescribe exercises that address both localized pain and referred pain problems. For instance, gentle stretching exercises from our physical therapists can loosen tight, painful muscles and increase mobility in arthritic joints, while core training exercises that correct your balance may relieve chronic strain or neurological symptoms in the body.
How effective is physical therapy as a drug-free natural pain solution? The CDC (Centers for Disease Control) states that non-pharmaceutical pain treatment is to be preferred over pharmaceuticals such as opioids ‒ and may actually do a better job of controlling pain conditions.

Friday, February 8, 2019

Product Review: RitFit 3-in-1 Hand Strengthener Grip Rings

Product Details:
Ergonomically designed and fits well for most hand sizes, the grippers can be workout for crushing, pinching and even extension, promise amazing results. Can be used to improve your finger strength and dexterity, or forearm muscularity. Use it for rehabilitation after long-day of typing, playing music (guitar players, bass players, pianists and violinists) or athletic training (tennis, basketball, boxing, CrossFit, golf and shooting).

SPECIFICATIONS

  • The grippers can be workout for crushing, pinching and even extension, with amazing results.And have three levels:30LB~50LB,allowing you to gradually increase the difficulty of your training as your strength improves.Which set from beginner to professional,relaxation or athletics.Useful and popular products make a perfect gift!

  • RitFit 3-in-1 Colorful Hand Strengthener Grip Rings - RitFit
    • Comes with six levels of resistance ranging from 30lbs to 80lbs allowing you to gradually increase the difficulty of your training as your strength improves
    • Made of natural silicone, lightweight and easily portable
    • AWESOME FOR REHABILITATION & FITNESS & RELAXATION :It can improve your finger strengthen and dexterity,more forearm Muscularity. So it workout for rehabilitation,long-time typing.Ideal for athletes(tennis, basketball, boxing, golf and shooting)and musicians (guitar players, bass players, pianists and violinsts)
    • EXERCISE YOUR HANDS FROM ANY WHERE AND NO SQUEAKY NOISE:The grippers are made of natural silicone, soft and odor-free.Whether you are at home, work, walking, in the car or doing your favorite sport as the rings are lightweight and easily portable.
    • SIZE FOR PERFECT, COMFORTABLE FIT :Ergonomically designed and fits well for most hand sizes, which perfect for men, women, seniors and teens(please check the size chart as the pics), to maximize the benefits of the exercise and ensure a challenging, and safe experience.


    Product Review:
    I used to have an adjustable hand grip stregthener I used everyday. One day while I was using it, the spring connecting to the adjuster (maxed out at 90lb of force) and it literally exploded in my hand. I came across these and what piqued my interest was what it was: A doughnut shaped one. I honestly never seen one like this before so I decided to go for it. Now two things: 1- I have very small hands. I needed one that'll be comfortable in my hands using it. 2- I have a strong grip that I like to keep up to par (people like a firm handshake).  About 4 days later they came in the mail. To be honest I am very surprised how well and comfortable these are in my hands. I had fears of it breaking while using it or it being uncomfortable since I've never used something like this. They are also small so they are very convenient for traveling. These will give you a stronger grip and a nice forearm workout. I'd say the high points are the ergonomics, price, and simplicity. If you need to streghen your grip, want a good forearm workout, or need rehabilitation due to disease or injury of your wrists/hands, this is the route to go. It'll cater to you needs.

    With daily practice, you will be able to see a noticeable difference in your grip within 1 week.
    30, 40, 50 lb = If you can squeeze a full can of unopened soda pop and feel the can give a little, then this set is probably not for you. Unless you want to work your fingers individually, then it would be fine. This was the first set that I purchased and it was too easy for both my girlfriend and I to squeeze these completely. I ended up using 2 rings at once (for a combined 70-90 lbs); however, I found them quite difficult to hold & squeeze in one hand. Thus, for strengthening my grip in each hand, these rings were not useful. (Hence my original review: “Much easier to squeeze together than I anticipated; I wish that I had gone with considerably more poundage.”) So I was left with 2 practical options: 1) do the 2-hand squeeze with 2 rings, & 2) work fingers individually with single rings.
    RitFit 3-in-1 Colorful Hand Strengthener Grip Rings - RitFit

    I then purchased the 60, 70, 80 lb = These would be good for anyone who can feel the soda can give as noted above. Also, if you frequently carry grocery bags with individual fingers, this set would be good for you. They would be excellent for strengthening individual hand gripping, working on individual fingers (with the thumb), as well as the 2-hand squeeze & the wrist twist.

    I have an arthritic thumb and the grip rings are fantastic for exercising the joint. There are several grip strengtheners in Amazon, and I have several, but these rings beat them all. Very versatile ) and handy for sitting at the computer and expending a few calories and strengthening muscles at the same time. Well worth the price. A favorite exercise is to squeeze and hold the exercise ring for 10 seconds several times. The next week I shoot for 20 seconds and so forth. When I can do it easily for a minute, I graduate to the next size ring. Very effective. I also invented an exercise for my arthritic thumb where I hold the ring in my fingers and bend it with my thumb. These rings are perfect for it. I am completely satisfied with this product and have noticed an increast in hand strength after a a few weeks!!

    Order your grips here:   https://www.ritfitness.com/products/ritfit-3-in-1-colorful-hand-strengthener-grip-rings

    Wednesday, February 6, 2019

    WOD Wednesday #96

    Strict and for time:
    10 pull-ups
    20 push-ups
    30 squats
    Row 2,000 m
    15 pull-ups
    30 push-ups
    45 squats
    Row 1,000 m
    20 pull-ups
    40 push-ups
    60 squats
    Row 500 m



    STIMULUS: This is one where I think it’s really important to understand “movement factors.” These can include range of motion, speed, fatigue, volume, and competition. Any or all of these factors can be added to movements in an attempt to make it difficult for an athlete to hold the standard. I see this one using cardio/respiratory fatigue as a movement factor to test out the strict movements we’ve been practicing over and over and over and over and over and over since the new year. To preserve the stimulus, the only thing I would scale for most people is the row (or run, in our case). I think if you can make these an all-out effort (or close to it) on the row/run, it will expose a lot of things on the pull-up and push-up station. Use the same “strict” standard you’ve been doing for the past workouts and see how well you can hold yourself to it despite your lungs wanting to explode. If you’re really brave try 5-sec. tempo squats without stopping.

    GROUP: On an individual level (and with a well-seasoned group) I like the descending row/ascending gymnastics reps. It serves a good purpose on both stations. For my group I might have like Jay and a few other seasoned kids do rx’d; the rest will probably be something along the lines of: 3 rounds, Run/15/30/45. This keeps the numbers the same and might keep confusion/checking the whiteboard down. Haven’t decided how I’ll do pull-ups yet. I am thinking about breaking out the rings on this one, but kind of want to keep with the bar hang/half range/strict kipping pull-ups we’ve been doing. 

    INJURY: The row/bike sub works for most people with issues on ground impact. Hollow hold/knees to elbows/sit-ups might be good for squats. One-arm presses and ring rows would not be a bad thing for arm injuries. 

    I’M SCALING THIS WELL IF: You’re questioning the meaning of life while approaching the second set of the triplet. 

    I’M SCALING THIS POORLY IF: Wait, what number am I on again? 

    Monday, February 4, 2019

    Product Review: Disruptive Strong Bag

    Product Details:
    • Included Shotbells were custom designed to allow one DisruptiveStrong Bag to vary in weight, and can also be used like a dumbbell, kettlebell, barbell, medicine ball, and slam ball without bursting or damaging floor surfaces. 
    • Life happens in multiple planes of direction, but traditional fitness has led us to train in only two directions. Training in only two planes of motion creates muscular imbalances and puts us at risk for injury and poor function. 
    • With DisruptiveStrong, you can incorporate real world movement patterns with each workout, and start to look better, feel better and perform better. 
    Your Choice: (Beginner OR Intermediate OR Advanced)


    Beginner Includes:
    — 10 Pound Shotbell
    — 20 Pound Shotbell

    Intermediate Includes:
    — 10 Pound Shotbell
    — 20 Pound Shotbell
    — 30 Pound Shotbell

    Advanced Includes:
    — 10 Pound Shotbell
    — 20 Pound Shotbell
    — 30 Pound Shotbell
    — 40 Pound Shotbell
    • CHANGE THE WEIGHT: The DisruptiveStrong Bag is incredibly versatile. The workout bag itself weighs 10 pounds and you can add our Shotbells to add weight. Each Shotbell weighs 10, 20, 30, or 40 pounds. That means you can add up to 100 pounds for the training bag to weigh up to 110 pounds. The Shotbells can also be used like a dumbbell, kettlebell, barbell, medicine ball, and slam ball. Our bag is perfect as a heavy punching or striking bag and great for weighted workouts and MMA training. 
    • DURABLE AND STURDY: Our fitness bag is sturdy enough to slam, drag, strike, swing, and lift while holding all of the steel shot bags inside. A durable vinyl material makes the outer shell and a flexible neoprene cylinder makes up the inside. The reinforced handle stitching helps make it resistant to tremendous intensity. It makes for great youth fitness equipment and boxing and MMA equipment. 
    • 5 GRIP OPTIONS: The DisruptiveStrong Bag is great with its 5 different hand grips. For a wide grip, grab the handles on the edges of the bag. To get a neutral grip, use the handles perpendicular to the bag. To get a suitcase-like grip, hold the center handle. For an overhand or underhand grip, use the handles parallel to the bag. Add the DisruptiveStrong Bag to your home exercise equipment. 
    • APP WORKOUT BONUS: You don’t just get an amazing weightlifting bag. You also get a DisruptiveStrong workout app, which includes over 1,000 unique exercises and over 350 always different workouts that get updated every month to help you so you’re always gaining muscle and burning fat with your Strong Bag. Up your weightlifting workout routine with the DisruptiveStrong Bag and our workout app. 
    • 3-YEAR WARRANTY: Each purchase of workout equipment comes with a “7 Guidelines to Shed More Fat” PDF and a 3-year warranty in the unlikely event of defects in the product's materials or manufacturing. Dragging or slamming the Shotbells and Strong Bags on abrasive and sharp surfaces such as gravel, rocks, grass with sticks, etc. will void the warranty. 



    Product Review:
    Meet the DisruptiveStrong Bag: a training bag that you can strike, slam, lift, or drag to burn calories and build strength in your body. You will be able to change its weight from 10 to 110 pounds. The bag supports over 700 exercises, many of which simulate functional everyday movements. You can use the Shortbell filler weights like a dumbbell, kettlebell, or barbell.

    As a complete training system, the DisruptiveStrong Bag is soft enough to strike, but strong enough to take abuse.  It is a padded cylinder that can be filled with small, weighted bags to create a weight from 10 to 110 pounds. The cylinder can be used for a martial arts workout or it can be used like a dumbbell or kettle bell for weight training.You can use the Shortbell filler weights like a dumbbell, kettlebell, or barbell. The solid yet flexible inner core and the soft, shock-absorbing outer shell are two key qualities that allow you to lift, strike, slam, and drag this remarkable tool. From military grade vinyl to double and triple stitching to soft, resilient silicone handles, the DisruptiveStrong Bag was built for comfort, sleekness, and longevity.

    The most impressive piece of equipment on the market by far! It is very easy to use and can be used in the comfort of your house and easy to travel with. Literally hundreds of exercises can be done with the equipment, so your workouts are versatile and not repetitive. You will gain strength and muscle while losing fat and inches. Anyone despite their current fitness level can utilize this equipment because weight is easily added! Well worth the investment. I regularly work out at a CrossFit Gym and every time I workout with the Disruptive Strong Bag I am completely sore all over again. It hits muscle groups that no other method of working out can due to the weight shifting and sand movement. The design and durability makes it a great long term investment and a great workout tool and easily portable for workouts on the go.

    It arrived at my door and the first thing I noticed was the quality as it was pieced in about 6 different packages.  For most people its going to take a while to get used to the weights. It's unconventional and I can tell this thing is going to make you work. The shotbells are either heavier or I'm just not as strong as I think. The handle is a huge plus. The workouts you can perform are endless.  The bag is durable and versatile. You get multiple grip options and an easy weight changing mechanism.

    In conclusion, this product is strong, versatile, and extremely convenient. The bag and shot bells allow me to perform the functional fitness workouts I am accustomed too. I no longer have to go to the gym to use different weighted sandbags, Bulgarian bags, and different kettle bells.  I was looking for something that did it all in one complete package and allowed for me to travel with it. That's when I found the Distruptive Strong Bag, the Swiss Army knife for fitness training. This product is legit and will push you to the next level in training.