Wednesday, June 26, 2019

WOD Wednesday #106

On a 50-minute clock, with no rest between:

  • 15 minutes of handstand practice
  • 10 minutes of L-sit practice
  • 5 minutes of double-unders
  • 20 minutes of stretching

STIMULUS: This is going to be rough. I am very guilty of scaling time domains down to stay around 20 minutes (even daring so much as to go for 25 occasionally). Why? I don’t know. I’m just a pansy sometimes. I’m scared of seeing “30” in the minute column for me or my athletes probably due to an assumed lack of intensity. CrossFit is constantly varied. The best results tend to land somewhere in the 8-12 minute range, and sometimes in the 12-20 minute range. But constantly varied means we need to touch all time domains at some point. I think the 50-minute thing needs to stay intact. There will be a lot of resting but since you’re probably holding your breath on handstands and L-sits, you should be breathing pretty heavy once you get to double unders. Then on the stretching, the tough part is being able to control your breathing Awhile 1) under tension and 2) while already tired from the previous 30(!) minutes of work. Also, if you’re a serious athlete you’ll do this without music. There’s a lot of things your body will tell you in this workout if you listen closely.

Monday, June 24, 2019

Tension Headaches: How to Handle Them

Of the four distinct types of headaches — tension, migraine, sinus and cluster — the tension type is the most common. Of course, stress is a natural reaction to stimuli and can keep us safe from danger. Yet an excessive amount of stress can lead to tension headaches. That’s why learning how to handle emotional and physical stress can help reduce the severity and frequency of tension headaches.
If you’re concerned about your headaches, contact your primary medical provider!

How the Body Reacts to Stress

When the “fight or flight” response is triggered, our bodies become flooded with protective hormones like adrenaline, which leads to a chain reaction of neck and scalp muscles contracting. These physical reactions often result in either tension or migraine headaches.  
Muscular overuse is another factor that leads to tension headaches. Holding your neck or shoulder joints in an unnatural position for too long causes supporting muscles to go into spasm. In turn, the muscles compress the adjoining nerves, sending pain impulses to your brain that result in headaches and sometimes a sore neck.
Working at a computer, bending over a work table or holding a phone to your ear for prolonged periods are all frequent causes of tension headaches from physical sources.

Additional Causes

Along with muscle-bunching activities like desk work, here are a few other factors associated with tension headaches:
  • Emotional stress
  • Fatigue
  • Excess alcohol
  • Fluctuating caffeine levels
  • Eye strain
  • Use of tobacco products

Dealing With a Tension Headache

Here are three of the most common tips concerning how people effectively deal with tension headaches:
  • Stretch your neck muscles regularly. Tense muscles in the neck region are often tension headache culprits. Physical therapy can also help.
  • Practice relaxation techniques. Whether it’s deep breathing, yoga or walking on your lunch break — finding a way to de-stress is key to stopping tension headaches before they start.
  • Adjust your ergonomics. Your workplace setup can cause headaches. Consider simple adjustments like setting up your monitor to a more comfortable position, and getting a headset for your telephone.
If you have a severe headache, especially if it’s an unusual type for you, seek immediate medical attention. Tension headaches, on the other hand, don’t require emergency care — but they can still be painful and interrupt your normal routine

Thursday, June 20, 2019

Product Review: Xterra Fitness ERG700 Rower

Product Details:
The ERG700 Rower provides an unparalleled full-body workout. Simply put, it is the best low-impact, full-body workout available! The full body rhythmic nature of rowing makes it wonderfully efficient at burning calories while also developing flexibility and strength. Rowing is impact-free and the intensity is completely user-controlled.

The large 5.5” bright blue backlit console with height and angle adjustment includes motivating programs to keep you involved, inspired, and reaching your goals. Performance is top-of-the-class with a smooth action aluminum rail system, convenient fold up design, industrial strength handle strap, flex pedals with easy adjustment, and the combination of both air and magnetic resistance (16 levels) for an exercise experience second to none.

The XTERRA performance monitor clearly displays time, distance, strokes/min, count, calories, heart rate, watts, level and a program graphic of resistance over time. It also features 10 effective programs for a wide variety of workouts. When you are not using your ERG700 Rower, simply fold it up and wheel it out of the way. With folded dimensions of just 52.5” long x 18” wide it won’t consume a room when not in use. Start making waves with your workouts today on the new XTERRA Fitness ERG700 Folding Rower and exceed your expectations.

Combination of both air and magnetic resistance (16 levels) simulates the feel of rowing
Ergonomic rowing handle is contoured and padded for superior feel and comfort with a full 80.7” of travel length
  • 20" frame height gets you on and off the rower with ease
  • Console display features a large 5.5" bright blue backlit LCD with easy touch buttons and height and angle adjustment for the perfect viewing angle
  • Ten effective programs offer a wide variety of workouts including Distance, Time, Calories, 20/10 Interval, 10/20 Interval, Custom Interval, Fat Burn, Cardio, Strength, Game, and Manual
  • Large contoured seat maximizes comfort and performance
  • Built-in HR receiver (chest strap sold separately)
  • Solid steel frame with smooth aluminum seat slide provides an incredibly smooth motion for improved rowing efficiency
  • Flex pedals with easy adjust numbered settings allow you to maintain proper form by flexing with your every movement
  • Fold up frame design with built-in transport wheels allow for moving your equipment when not in use
  • Must plug into standard wall outlet
  • Weight limit: 350 lbs
  • Assembled dimensions (L x W x H): 97” x 18" x 38" | Folded dimensions (L x W x H): 52.5” x 18” x 62”
  • Assembled weight: 80.9 lbs
  • Frame - Lifetime, Parts - 5 Years, Labor - 1 Year
Product Review:
Originally I had wanted some other much more expensive high end options - you know the ones - but decided I'd give this one a shot. This was a couple hundred cheaper than those other said models - but still has all the features. It's well made and impressed with how smooth it is. I can change the levels of resistance - and get all the important info and programs I could ever need. This machine doesn't skimp on the features. It was simple to put together, did it on my own in 30 minutes.   Extremely quiet. Nice glide on the seat and on the flywheel/ pulley. Very easy to fold up & move - love the wheels. Moves well even on carpet.

Storage and Transport Made Easy
The ERG700 Rower folds in half taking up less than 50% of original footprint! Folding and transporting takes less than 5 seconds: pull the Pin until the rail touches the ground. Lift the rail upwards until it clicks into position (no tools required) - and that's it!

Adjust amount of Drag for Any Ability
You are in control of your output and resistance at all times. The amount of work you do is directly calculated by how hard you row. Row harder to go faster, row easier to go slower. There is also magnetic resistance that allows you to quickly adjust the resistance to the flywheel from little drag at Setting 1, to max drag at Setting 16. This is much like rowing with little drag or shallow paddle depth at 1, to max drag with deep paddle depth at 10. You can change the feel of the stroke to suit your preference. The flywheel design produces a smooth feel and minimizes noise.

Smoother, More Comfortable Rowing Experience
Xterra ERG 700 seats feature extra-padded, high-density foam ergonomically designed for maximum comfort while rowing. Our uniquely designed fan to utilize air resistance allows the user to enjoy a smoother, more comfortable rowing experience that maintains momentum immediately from your initial pull. Enjoy a smooth, momentum-building pull with every stroke.

Durable Construction
ERG 700 are known for their durability and construction. The commercial quality provides a stable foundation for nearly any user weight.

Easily Measure Performance and Progress
The ERG700 comes with an easy-to-use console display that gets straight to the point. Simply begin pulling and the console will begin tracking Time Rowed, Time/500M, Watts, Pulse (when connected to a heart rate monitor), Meters/Distance, Strokes Per Minute, Calories, and Total Strokes.

You can also toggle between several performance measurements to display in large text/graphics on the screen: average 500m pace, average meters per stroke, max heart rate, calories per hour, force curve, max watt, watt chart, average watt.

Access pre-built programs from the main menu: Quick Start, Competition Racing, Interval/Tabata, Target Time, Target Distance, Target Calories, Target Heart Rate, and Target Strokes. Select your program and parameters, press Start, and begin rowing.

I've used many machines and I'm active in Crossfit (including the popular Concept2.) I have to stay, this XTERRA machine exceeded my expectations. This should definitely be ranked with the best of them. I am glad I got it. The combination of air and magnetic resistance the console makes it so easy to track progress.

Monday, June 17, 2019

Introducing the Leopard Paw - w/ Focus on the Forearm and Wrist

In this video, my good friend, Dr. Brian Watters demonstrates how to self mobilize tissues of the forearm and wrist and briefly describes the difference between tendonitis and tendinosis. Know the difference to solve the issue since it is commonly misdiagnosed.

Wednesday, June 12, 2019

WOD Wednesday #105

5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb.
Women: 95 lb.

Scaling Considerations: When scaling loads for conditioning workouts that have multiple barbell movements, I typically have athletes utilize loads based on the limiting movement. For today, I anticipate the thruster load to be the determining factor on what weights will be used. On some rare occasions, I may allow the athlete to adjust the load slightly on the deadlifts. For today, I will likely not scale the reps per round, but rather I will reduce total rounds if the athlete’s capacity determines that the overall volume is too high.

Deadlift: I consider the prescribed load to be very light today with 9 reps being easy on nearly every round. With that being said, I won’t underestimate this movement too much, as the squat cleans will also require a pull from the floor. Athletes will utilize a load that is light for their capacity and allows for sound mechanics.

Squat Clean: I consider the prescribed load to be moderate today, with 5 reps being able to be completed unbroken or by performing quick singles. I will have athletes utilize loads to meet this demand. We will drill the mechanics of this movement quite a bit before starting the workout. If an athlete struggles with mechanics, I may have them perform a power clean followed by a front squat or perform the movement from the hang position.

Thruster: I consider the load to be moderate, but challenging, as I know this movement will be nasty after completing the front squats. I will have athletes utilize loads that can be completed for 3 reps unbroken on every round, following a short rest after the squat cleans

Monday, June 10, 2019

Tips to Treat Your Arthritis Pain

If you are like the one in four American adults who suffer from arthritis symptoms, you are looking for options for managing the day to day aches and pains and often debilitating loss of mobility.  Fortunately, there are many things you can do that, when combined with physical therapy, can improve your strength, increase your flexibility and help you manage your arthritis symptoms. While these tips are helpful, they work best when paired with professional treatment, call us today to learn how we can help you live pain-free!

Weight Loss

Since many arthritis symptoms are exacerbated by obesity, weight loss is one of the most effective ways to manage those symptoms without medication. Fortunately, physical therapists are adept at creating weight loss or weight maintenance programs that take pressure off of your joints and increase blood flow for nutrient delivery throughout your entire body.

Time for New Shoes

Many people overlook the effects of footwear on arthritis of the knee. Whether it is special purchasing special footwear or adding insoles or orthotics into your existing shoes, this simple fix can help immediately relieve the pressure on the weight-bearing joints of your lower body. As an added bonus, the correct footwear makes it easier to walk or exercise without pain.

Hot & Cold, Hot & Cold

When it comes to arthritis, temperature matters. Many people discover that a warm bath or heat pack helps ease arthritis aches and pains. Others find that cold packs applied on a regular basis reduce swelling in the joints and relieve discomfort. Alternating between the two has been shown to provide the soothing comfort of heat with the anti-inflammatory properties of cold. However, it is important to consult with a medical professional about the proper procedures for applying both heat and cold in order to avoid skin irritation.


As tempting as it is to “rest” when you are uncomfortable, there is nothing better for managing arthritis than exercising on a regular basis. However, many people are reluctant to begin an exercise program with arthritis for fear of injuring themselves. Physical therapy can not only help you discover the exercise program that is right for your condition, it can provide you with a long-term solution to your arthritis symptoms. Your physical therapist will show you proper technique, a variety of exercises and how to wear appropriate accessories like braces or wraps if necessary.

Thursday, June 6, 2019

Product Review: TimTam Power Massager v1.5

Product Details:
This second-generation TimTam deep muscle massager offers amazing power and now includes a patent-pending threaded shaft that improves its durability and overall performance. This heavy duty percussion massager helps break down knots, increase blood flow, and release stored lactic acid. It is also excellent for chronic pain. This deep muscle stimulator's effectively “heals” the affected area, helping to mitigate the pain messages that the area sends to the brain and begins to change how the body is experiencing that pressure and tension.

The TimTam Power Massager comes standard with a lithium-ion battery, charger, carrying case, and a round silicone multi purpose tip. Other tips including the Trigger Point Tip and flat Warmup Tip are available separately.

90-Degree Articulating Head
With its incredible 90 degree articulating head, you can feel the potential of its 2000 strokes per minute technology.

The movement of the head gives the user more angle options to hit different areas of the body. It is also helpful for those who use the massager to work on patients and need multiple ways to apply pressure.  All TimTam accessories are integral to a comprehensive recovery routine.

THERAPEUTIC: Helps break down knots, increase blood flow, and release stored lactic acid. Also excellent for chronic pain.

POWERFUL: Delivers up to 2000 strokes per minute.

DURABLE: Patent-pending threaded shaft provides durability and superior performance.

VERSATILE: 90-degree articulating head and an available variety of thread-on tips give the TimTam Power Massager a wide range of applications.

COMPLETE: Comes standard with a 12V lithium-ion battery, charger, carrying case and a round massage tip.

Product Review:
High frequency cordless massage gun that speeds up muscle recovery, reduces chronic pain, and improves mobility by increasing blood flow, breaking up muscle knots, and reducing inflammation/lactic acid build up  A majority of professional sports teams, including but not limited to MLB, NBA, NFL, NHL, UFC, etc. have been using high frequency massage guns for the past several years.  This thing is amazing. I researched all of the percussion massagers currently on the market, and this is going to be your best value. The more expensive devices get the same job done, but may only be quieter. 

The amount of time I spend on massaging and recovery had been cut in half and more effective. Foam rolling is great, but takes time and the use of your whole body to get it done. You also can't get to every spot needed that may require more precision. Yes I use a LAX ball for those areas, but again, more work that just placing the massager on that spot. You also don't have to be very precise as the vibrations affect a large area in getting the job done. Think of it as a 'shotgun' and not a 'rifle' when targeting those tight muscles.

This is NOT a silent massager because it’s very powerful. If you’re looking for the quietest and weakest massage gun, this is NOT for you. This massager also has a hard ball. If you are sensitive to hard pressure (like deep tissue massages), this is not the ideal massager for you. But if you're looking for the best self recovery tool, you’re in the right place. One of the best things about the hand held TimTam power massager is its versatility.

This massager tool is not only great for relieving chronic sore muscles, working out a difficult muscle knot, and workout recovery, but also to relieve achy legs, back, neck and shoulder from sitting for extended periods while at work or traveling. Many clients love it to loosen up the muscles for a deeper stretch before doing yoga or gymnastics. Each trigger point you release will be thanking you!

Testimonial from patient Rick R:
"This gun worked great! I pulled my lat and have had a giant knot there about a month ago and haven't been able to do a pull-up without being in a lot of pain. I've tried stretching, doing band work, going to a chiropractor, etc. and haven't really seen any progress. I used this gun before my last workout and it was the best my lat has felt since before I pulled it! I am a competitive powerlifter so being able to use my lat is crucial for my workouts.

I love that the gun has a bunch of different speeds. I started at a low speed and worked my way up to the top level to really work the knot out. I'm a big guy (265 lbs.) so ramping the gun up to top speed was great for a guy my size. My girlfriend has started using it as well."

Monday, June 3, 2019

Three Tasty Tacos

The Beef-Up (Spicy, Protein-Loaded Steak) Taco
Careful taking this one lightly— its power levels are off the charts. Pick up some flank steak and cornmeal tortillas to get started with this one, then you’ll want to season it with ingredients that focus on complimenting and bringing out the flavor of the beef.
Combine fresh diced onions and garlic with any peppers you have on hand (the spicier, the better), and top them off with lime juice and additional seasonings of your choice— a little chili powder, cayenne pepper, etc. will go a long way when combined with savory flank steak cuts and freshly chopped peppers.
Top it off with some cheese!

Taco Day

The Lean Bird Machine (Turkey and Black Beans) Taco
If you’re as serious about your diet as you are about your lifting (and you always should be— the two go hand in hand), then there’s a good chance you’ll find yourself with extra turkey breasts lying around from time to time. If not, go grab some— this makes for one of the tastiest and healthiest tacos that money can buy.
Combine whole wheat tortillas (cornmeal tortillas are fine) with pre-cooked turkey breast, cilantro, black beans, lettuce, and chili powder— the rest of the seasonings are up to you, but we recommend salsa and additional spices to bring out the best in the turkey and beans.

The Good Samaritan (Vegetarian Taco with Good Karma)
We didn’t forget about you, vegetarians— even the meatiest of meat heads among us have accepted that you can derive just as much protein (and arguably more nutrition) from achieving the discipline of a calorie-dense, vegetarian diet. This taco is a shout-out to those of you who enjoy abstaining from animal products while still bringing it in the gym and on the pavement.
Combine a cornmeal tortilla with a range of peppers— first and foremost, we recommend jalapenos and red bell peppers. Next, level it out with your preferred choice of beans. We’re partial to black beans, but pinto beans work exceptionally well for flavor —garlic, onions, oregano, and other universal taco constants apply equally here, along with your choice of cheese and optional extras. Add some oil (vegetable or olive), wrap it up, and you’re good to go.