Crossfit Anywhere Shoulder workshop 1/16/16

Shoulder workshop recap

Key points

·         Most mobile joint in body.  Movement comes from spine, shoulder blade, and the joint at the arm and shoulder blade.

·         Everyone needs stabilization exercise, some need mobility first though

Screening

·         Impingement test-looking for pain

·         Wall flexion-looking for inability to touch wall and/or excessive back arching

·         Touch behind back and over head-looking for limitations or asymmetries

Exercises

·         Main ones are 1. external rotation and 2. side raises to about 60 degrees.  2 sets of 20 reps each arm, each movement.  Can use crossover symmetry or a dumbbell (or a plate if DB is too heavy)

·         Crossover symmetry-Full protocol is great but takes a long time to do

·         Quick Dumbell warm up-I prefer this due to the ability to track and progress

·         Important to do strict pullups during warmup to prep for a workout with kipping pullups.

·         Importance of building strict pullups, You shouldn’t kip until you can do a strict pullup.

Mobility-looking to stretch tight things.  30 seconds minimum

·         Banded stretches-flexion, IR, extension

·         Floor stretches-twisted cross (also done in a 45 degree (Y) overhead).  Ideal overhead prep

Sleeper-only if needed (tightness, asymmetry, or pain with impingement screen)

·         Lacrosse ball-Great for knots and trigger points in muscles

·         Roller for T spine extension-OHS prep, snatch prep.  Roll in t spine area and up in shoulder area

·         Partner subscapularis release-tack muscle, person then moves their shoulder through a range.  Tack hi middle and low parts of muscle a few times.

Movement specific technique and scaling options

·         Pull ups-low band best scale option.  Incremental trackable progressions, plus it won’t hit you in the face.

·         Pushups-Set shoulder and scapular positions.  Prefer banded real push ups vs. knees

·         Snatch, OHS-so many moving parts to look at, usually it more than shoulders at play

·         HSPU-Why are you doing these?  Risk vs reward….

Dumbell press seated is best scaling option for bad shoulders

Pike position on box, building up ab mats, etc…options for healthy shoulders

Inflammation management

·         Ice cup

·         Voodoo floss

·         Diet

·         Recent Antibiotic exposure has been shown to cause sore tendons too

If these little tips don't help, feel free to call or email or clinic to make an appointment.

www.sacramentospine.com   sacspine@msn.com   916-932-1210

Why I don't go to church or college anymore

OPINION ALERT.....

     I was discussing with someone recently the subject of church.  It came up that I went for many years, my kids went as well, but that our family doesn't go any longer.

      It got me to thinking.  I feel like church attendance is a lot like going to college.  You often will go to college, get your degree and then graduate.  It doesn't mean that you stop learning though.  It simply means that you have gone, obtained a foundation, and now are (hopefully) putting that into practice in the world as you continue to grow and learn from life.

     Is there more to obtain from going to more college or more church?  Of course.  At what point though does it become something that you are no longer enjoying, or maybe obtaining information at a rate that doesn't justify the attendance in your mind?  I think that is different for everyone.
   
     Is there anything wrong with continual college or church attendance throughout your whole life? Of course not.  Is it enjoyable, do you feel that you are getting something out of it?

     I'd also say that on the other side of the spectrum, I've met many folks that were extremely loving and Christlike and hadn't had much if any exposure to church.  The same goes for the self made business man with no college.  So do you HAVE to go to either?  Not necessarily.....

     Part 2 of this......

     I believe in a personal God who "knows" me.  This is a Christian tenant.  As such, I don't believe in obligation and guilt as motivators.  I think of the old song I heard as a child, "You've got a friend in Jesus" and I don't think that I visit my friend only 1 day a week out of duty or habit.  I think that I spend time with my friend all the time, allowing him to guide and counsel me.  My friend wants me to be happy, not burdened.  I may have met him in a church, but then the foundation and understanding was built and I began to walk with him daily through real life.


     I went to college in my early 20's.  When I was older (late 30's) I went back to college and obtained my business degree.  It was a worthwhile decision.  You never know, I may go back again some day.  But I am always learning... My life learning doesn't end because I'm out of school.  My desire to grow closer to God and love people doesn't end because I no longer go to church.  Do I want my kids to go to college and/or church for their own foundation?  If they would like to, yes.

Leaderboards are dumb, benchmark boards are not.....

     Jeez, talk about click bait....sorry.  Blair (Morrison, my coach) and I had a brief conversation after two new women came into the gym today about progress.

     It turns out that these 2 gals came from my previous CF gym and they have both been CF'ing for like 6 years.  They have goals of better coaching and getting better.  It occurred to me that the box they are coming from has a leaderboard that looks like this:



     One thing that stands out is that the same names are usually topping the leaderboard for most things.  So essentially you are either one of the bad ass leaders.....or you're not.  And unless you are me (who keeps meticulous records of EVERY training sessions and also logs them on the mywod app) then how do you know where you stand related to you??  And really unless you are in the top 1-2%, isn't that what really matters??

     As Blair said, "I don't think this system is very conducive for progress".

   Anyhow, our gym has a full wall dedicated to EVERY member and it looks something like this (we only have about 11 benchmarks though):


     Ok, this isn't "actually" it, because I forgot to take a pic of our board today when I left.  But these folks are doing it right!  Each member has a running benchmark log that allows them to keep progressing.  Blair and I think that this is the best way to do what matters, increasing the fitness of people.  And as a side, it doesn't promote a caste system of the elite and all the rest.

     So if you are a gym with a "leaderboard", I ask you for the sake of the 99%, rethink that and consider an inclusive benchmark board!!