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Open WOD 18.3

2 Rounds For Time:

100 Double Unders

20 Overhead Squats – 115/80

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 Dumbbell Snatches – 50/35

100 Double Unders

12 Bar Muscle Ups

 

Time Cap: 14mins

 

18.3 – ANALYSIS

This week, we have a test of double under capacity and muscle-up proficiency with pre-fatigued shoulders.  I’m really excited to see what happens on this one. Neither of the two Games athletes (Kyle Kasperbauer and Neal Maddox) came close to finishing this workout under the 14 minute time cap, but it will be done.

Strategy for this workout plays a very different role for each individual type of athlete. If you are on the cusp of Regionals, and also debating whether or not you can finish this workout, you will need to play the long game and make sure you have that extra “push” in the last 4-5 mins. If you are an athlete who will be happy completing the first 12 Muscle Ups, then your strategy will be the opposite – Maximize the amount of time you have to crank out those singles.

Out of 928 possible reps, 800 of those are Double Unders. That means your midsection needs to be tight, and you need to be bouncy. Pick manageable sets, somewhere between 20 and 50, and knock those out set-by-set with a breath in between. There is no room for wasted reps on the jump rope in this workout – you should always be either putting reps on the board or actually resting to catch your breath.

As we saw in 18.1, the dumbbell is just a place-holder / time-waster, but it needs to be efficiently crushed with the hips. Using your shoulders and arms during the snatches will get them done in the same amount of time, but you will suffer from it on the next set of DU’s and MU’s.

Overhead Squats could play an interesting role over 14 minutes. These will be more taxing on the trunk than Snatches, which could tire out the shoulders if you’re not careful. On the other hand, if you commit to keeping a vertical torso and locking in good positions throughout the entire set, you will most likely be gaining an advantage over your fellow competitors.

Overall, you can probably predict which part of this workout you, personally, are going to hate the most. If it is the muscle ups, consider treating this like a muscle-up practice workout, if going scaled is not even in your list of options. But if you’re going to be getting well into the 2nd round, make all of the movements crisp and smooth, but don’t rush. There will be plenty of time afforded to those whose shoulders are not totally blown up by minute 8.

 

MOVEMENT TIPS

Double Unders

  • Stay Tight – Such a cliché cue, but it really applies here. Smash your feet/legs together, squeeze your abs and glutes, and rely on calf “springy-ness” to make these as efficient as possible.
  • Keep Breathing – This is the only movement that could possibly be considered as relative rest. While jumping, think about taking as deep and long of breaths as you can. In through the nose, out through the mouth. This will also give you something to think about, rather than the terrible number of times you have to jump back up into the air during the workout.

Overhead Squats

  • Vertical Torso – Not everyone is built to squat completely upright with the barbell directly over their ears, but everyone will benefit from attempting The more forward you are leaned, the more work it is on the upper back and shoulders to stabilize the bar. The more work your shoulders do here equates to wasted work.
  • Try a Slightly Narrower Grip – Play around with this in the workout, but I have seen several people (myself included) benefit from a slightly narrower grip during high-rep sets of Overhead Squats. This isn’t possible for everyone, but it can often decrease the stress at the shoulder and keep you fresh for the muscle ups.

Ring Muscle Ups

  • Hips Drive The Movement, Don’t Pull Early! – If you watch a good muscle up in slow motion, it is simply a large Arch-to-Hollow kip, followed by violent hip extension to drive the athlete up over the rings. https://www.youtube.com/watch?v=zsicY9fe_M0
  • Catch as High As Possible – Don’t rely on catching in the bottom of the ring dip if you have the choice. Take some stress off the shoulders, and try to get a big enough hip drive to catch higher in the dip.

Dumbbell Snatches

  • Grab-N-Go – That’s really all I’ve got. Follow the standards for “Good Reps”, but just launch it with your hips. When you are doing these efficiently, your arms and shoulders don’t even have time to pull on the dumbbell. Make them efficient, save your energy.

Bar Muscle Ups

  • Hips (again) – The same rules here apply as in the Ring Muscle Ups. Some people actually need a slightly larger kip to get themselves up and around the fixed pull-up bar, so keep that in mind. The bright side is that it’s a fixed surface, and once your over, you’re practically done!

 

PACING STRATEGIES

For Those Who Are Trying to Get Well Into the 2nd Round:

  • Slow is Smooth, Smooth is Fast – Make the movements efficient (especially in the Double Unders), and get rewarded later on with extra energy. Take your time to get into a good rhythm with each movement, then you’re just going to have to keep moving.
  • Stop 1-2 Reps Short of Failure on the Muscle Ups – You should know your personal limit with these, but hitting the wall during round 1 will not be something you can recover from. There just isn’t enough time to start missing a couple of reps and still come back from it. Be deliberate.

For Those Who Will Be Happy With 1 set of Muscle Ups (or even 1 Muscle Up):

  • Get to the Rings – Knock out the DU’s and OHS as fast as you can, then collect yourself and get it together. This will now become Muscle Up practice for the remainder of the time cap. Don’t rest too long between singles, but try to make every single as crisp and efficient as possible. Having this mind-set will prevent you from rushing into failed reps. The goal here is NO failed reps.
  • You Can Always Re-Do It – The volume from the first round of this workout will not be bad enough to prevent you from giving it a second shot. Even if you “overpace” the first time, you shouldn’t be too sore in 2-3 days to come back at it.

 

THE WARMUP

General Warmup:

  • 10min Easy Assault Bike, Jog, or Rower
  • 5min AMRAP: Unbroken Sets of Double Unders

5-10-15-20-25-30-35, etc.

*Each set must be unbroken, then rest, take a breath, and execute the next set with purpose. If it’s not unbroken, repeat that entire set before moving on.

  • Foam Roll: T-spine Extension, Lats and Shoulders (if needed). Make sure you have full overhead motion
  • Banded Shoulder Stretching: If you typically do this to open up the shoulders, be sure to stretch out the pecs and lats. If this is not something you normally do, don’t start now.
  • 25-50 Band Pull-Aparts or Face Pulls – Warm up the posterior shoulders

Dynamic Movement Prep:

  • 3 Rounds:

10 GHD Situps

10 GHD Back Extensions

10 Dumbbell Snatches – Start at a lighter weight than you plan to compete with, then work up to the workout weight.

 

  • 1min At Each Movement:

Deep Squat Hold or Sots Press – get into a deep squat, focus on getting your back upright. Grab a PVC pipe or barbell, do a back squat, then press it into an overhead squat position while remaining in the bottom. Lower the bar and repeat. Rest and reset as needed.

 

Hollow Body Roll to Arch – establish a good hollow position on the ground with arms overhead and legs straight out off the ground. Roll over into an Arch position on your stomach, essentially the opposite of a Hollow. Hold each position for 5-10 seconds, then transition back into the other.

 

Active Hangs aka Scap Retractions on Pullup Bar – Hang, Retract your shoulders, hold for 5-10 seconds, relax, and repeat.

 

  • Muscle Up Progression: Do 2 sets of each movement, rest between sets and exercises:

10 Hollow-Arch Kips on Pullup Bar

10 Full Kips (Think Kipping pull-up, without the last chin-over the bar part)

5 Chest-to-Bar Pull-Ups (Kipping, not Butterfly)

3 Bar Muscle Ups (or Muscle Up attempts)

10 Ring Dips – SLOW and controlled, with a 2-count pause at the bottom.

 

**Repeat the entire Bar MU sequence on Rings.

**During this entire progression, think about keeping your midsection as tight as possible, and rely on the hips to drive the kip. The shoulders should be doing as little work as possible.

 

  • Overhead Squat:

Pause Overhead Squats – 5x 3 Reps, work up to something slightly heavier than workout weight.

**Pause each movement in the bottom for a 2-count, making sure to stay tight and keep your torso vertical.

 

 

Specific Workout Prep:

 

1 Round For Time:

10 Double Unders

6 Overhead Squats – 115/80

10 Double Unders

2 Ring Muscle Ups

 

Rest 1-2mins

 

1 Round For Time:

10 Double Unders

6 DB Snatches – 50/35

10 Double Unders

2 Bar Muscle Ups

 

**Focus on Transitions and Movement Efficiency during these two warmup pieces.**

 

Remember, this workout should be “fun” (at least more so than the others). Get your mind right, move around, but don’t get cold. Ideally, you should have about 5-8mins between your last warmup round and Go Time.

 

 

-Go crush it.

 

Sean Jacobs, PT, DPT, CSCS, CF-L2

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Open WOD 18.2

1-2-3-4-5-6-7-8-9-10 Reps For Time of:

Dumbbell Squats – 50/35 lbs.

Bar Facing Burpees

 

18.2 A

1-rep-max Clean

Time Cap: 12mins to complete 18.2 and 18.2A

 

Well, dumbbells again. This workout feels like the ghost of CrossFit past coming back to haunt the new-age Sport of Fitness. Among the original tenets of CrossFit during the formative days, Coach Glassman repeatedly expressed his love for dumbbells because of their propensity for creative usage. Some advice he would give early adopters would be “invest in dumbbells before kettlebells” and if you can’t afford a barbell, try doing Fran with a pair of 45’s… (trust me, it’s worse).

This workout essentially hits on every aspect of the spectrum that 18.1 did not. 18.2 is a dead- glycolytic- sprint to the end, and 18.2A affords you the chance to load it up and display some downright animalistic strength (should you have the capacity to do so). If 18.1 was the CrossFit version of the 5k, this is the CrossFit version of “Run 1 mile as fast as you can, then try to out-lift everyone who outran you”. Poetic.

While the movements may seem simple, performing them with efficiency will be the major key to crushing this one.

 

MOVEMENT TIPS

Dumbbell Front Squats

  • I Heard You Like Front Racks… – I honestly don’t think there is a single MOST efficient place to rack the DB’s. Keeping your hands around the center of the bells will give you the most control, and will allow you to place them down exactly where you want to, which will save you seconds during the next transition out of the burpees. This will require a good front rack position, and the shoulder “shape” to comfortably let the ends rest on your deltoids or traps. HOWEVER, if it is a struggle for you to keep a grip on them, consider just resting them over your shoulders like two sandbags. The only rule is that your hands must remain in contact with the dumbbell at all times during the squats. You do not have to grip the dumbbell during the squats.
  • Down Fast, Up Fast – Don’t waste any time getting down to below parallel. If you are a good squatter, or a seasoned Olympic-style weightlifter, you will most likely benefit from controlled “dropping” and “bouncing” out of the bottom. The eccentric (lowering) part of this movement will be responsible for blowing your quads up, so try to minimize that as much as possible.
  • Wear Lifting Shoes, if you Always Wear Lifting Shoes – If you haven’t done a squat session or weightlifting session in recent memory without wearing a pair of high-heeled weightlifting shoes, this probably is not the time to change that. Most Reebok “lifters” have a fairly flexible fore-foot of the shoe, which really does not impede burpees at all. In other words: if you squat and clean better in weightlifting shoes, wear them in this workout. If it doesn’t really matter to you, then don’t worry about it. Squat efficiency will save your legs and heart rate during this workout, so do what you feel most comfortable with. Personally, I am better at pulling than squatting, so I will use my lifting shoes to maximize my efficiency with squatting the dumbbells, especially in the later rounds. It really isn’t going to take much away from my burpees, and I will already be wearing my favorite shoes to clean in.

Burpees

  • Keep Those Feet Together – If you are doing this workout as Rx’d, you need to focus on keeping the feet together during the sprawl and rebound. CrossFit made it very clear this year that “walk-out” and “step-up” burpees are no longer allowed as a viable Rx’d option. This goes into my second point…
  • No Missed Reps – A No Rep on the burpee will not only cost you an extra 2-5 seconds, it will also cost you a significant increase in heart rate, overall fatigue, and mental breakdown at the time you need it the least. Pay close attention to the movement standards on the website, and it will be WELL worth it to take them a half-second slower just to make sure you get every rep right the first time. (Vellner and Ohlsen were tied in the final round, then Vellner got no-repped on 1-2 burpees. Noah beat him by 15 seconds, 6% of the entire workout time.)
  • Stay Tight Through the Trunk – It’s only 55 burpees total. Never more than 10 at a time. This means that it is NOT a long, slow, march to the finish. It is a springy, explosive, sprint to the end of the set. If you are going to rest, rest BETWEEN burpees. Don’t waste your time or energy trying to make the burpee itself slower. You will expend MORE energy doing the drop-down, worm-up type of burpee than you will if you make every one crisp. The beauty of this workout is that you can always walk up to the bar and jump over, but no matter where you start the burpee, you should try to get back on your feet as soon as possible. The best example I could find of this on YouTube is this clip of Mat Fraser:

https://youtu.be/2FL1NnAns6E?t=8s

In the video, you’ll notice that Mat does several very efficient things:

  • He drops to the ground quickly, using his arms to absorb just enough force to land.
  • His back doesn’t round or arch on the way up (no “worming” before he kicks his feet)
  • Hips come up BEFORE his shoulders, or at least at the same rate.

Now, I’m not saying you have to do reps as quickly as Fraser. That would be ridiculous, and a poor strategy for us mortals. But you should try to get down to the ground and back up as fast as possible, THEN take a breath, step forward if needed, and jump over the bar with both feet. Rest happens between movements, not during them.

Clean

  • Do What You Can – Unfortunately, if you are reading this post with the goal of learning for technique tips on how to do your first 1RM Clean, this isn’t the time or the place to safely learn that movement. What I will recommend, however, is the style of clean that suits you best.
  • Power vs Full (aka caught below parallel)“Athletes don’t rise to the occasion, they fall to the level of their preparation.” At the end of 18.2, I will guarantee your quads will be on fire, along with the rest of your perceivable body. We just saw Noah get pinned with a weight that was about 80-85% of his 1RM. And he is a freak. That is a testament to how exhausting the first part of this workout will be on the legs. If you are hoping to make it to Regionals, you already know that you will most likely have to put together a very good FULL Clean in order to score something respectable.

 

If you are simply trying to beat all of your friends and earn bragging rights for an extra 5 days, you have a couple different options:

  • If your max Power Clean is >85% of your Full Clean, you should probably plan on ripping out a couple of good Power Cleans for your 18.2A Score. Your quads will be fatigued, and you should go with the movement that is most efficient FOR YOU. For Example: If your max Power Clean is 250, and your max Full Clean is 265, I wouldn’t worry about trying to catch your reps below parallel. Adrenaline will be your only saving Grace (pun intended) at this stage in the workout, and you shouldn’t be expecting a miracle of amazing technique during the full lift to save you. Warm up with the power clean, get your mind set on power cleaning when under fatigue, and be ready to pull the bar like there is no tomorrow.
  • If you are a REALLY good weightlifter, and you rely on pulling yourself under the bar to catch the weight, then the Full Clean is the way to go. Rely on your technique, and pull yourself under the bar as fast as possible. Just be prepared to have very little juice left in the tank to stand it up, so make it flawless.

 

  • Time It Right, and Know Who You Are – This workout separates people into 2 different categories: Good at 18.2, or Good at 18.2A. You should plan to maximize your score in ONE of these workouts. Don’t try to go slow at 18.2 just to get a mediocre Clean at the end. On the Flip Side, don’t try to set 18.2 on fire if you know you won’t have anything in the tank to even hit 50% of your 1RM clean. (See below for more Pacing Tips)

 

PACING STRATEGIES

For Those Who Love Seeing Burpees Come up in a Workout:

  • Set It on Fire – Come out hot on 18.2, and don’t let up. Be confident that your burpees are your strong suit, and know that the dumbbells are not REALLY that heavy. During the squats, get the DBs racked, and just move. Hit the standards on every rep, and KEEP moving until all the reps are done. Then, remember, this is your time to shine. As Patrick said, you CAN do the burpees faster, you just don’t want to.
  • Rest, then Pull – You should have at least 1-2 minutes of good, quality rest between the two pieces, so take your time, get your mind right, and hit quality reps. Your opening weight should be about 65-70% of your TRUE 1RM, and you will have about 3-5 attempts to make some small jumps up to your best possible score on 18.2A. Both Vellner and Ohlsen opened at 63% of their max Clean and Jerk (as posted on their profiles). And they finished with 92% and 88%, respectively. They took some big jumps as far as total weight goes, but the percentages should be a pretty good template for what most people should attempt during this workout

For those “Heavy Singles, ErryDay” Folks:

  • Fly Through the Squats – This is the equivalent of a 115lb barbell Front Squat for the same rep scheme. Not that bad, so take advantage of it. Rack them, and knock out the reps like they are air squats.
  • Bare Minimum Over The Bar – If you did 1 burpee every 5 seconds, that would add up to 5 total minutes of work. If you need to, set a metronome during the warmup to practice that pace. When you’re fresh, that is a slow burpee pace. You should be aiming to complete 18.2 in 10 mins, which gives you 2 minutes of time to post that beast-mode strength on the leaderboard. This is achievable, as long as you keep your eye on the prize and don’t let that negative self-talk creep in during rounds 7-10. Each burpee should be followed by a deep breath, step up to the bar, hop over, calmly turn, and repeat. (Go back and look at Movement Tips on the burpee to remind yourself how to do them efficiently.)

 

THE WARMUP

General Warmup:

  • 5-10min Easy Assault Bike (or Jog, or Rower, if you still don’t have a bike)
  • Bike Intervals:

3 Rounds: 15sec Sprint, 45sec Moderate Intensity. Active Rest 2mins after completion.

2 Rounds: 30sec Sprint, 90sec Moderate Intensity. Active Rest 2mins after completion.

**During the Active Rest, do any stretching or foam rolling that you specifically need

Dynamic Movement Prep:

3 Rounds:

  • 1min Deep Squat Hold – get into a deep squat, focus on getting your back upright, and driving your knees out to exaggerate the demands of the squat. Hold each rep for 15-20 seconds, stand up, and repeat. Use a rig or band around hips for support if needed.
  • Deficit Pushups – 10 reps. Get your hands set up on top of 25-45lb plates, laid flat of course. Then do slow, controlled pushups with a nice pause at the bottom.
  • Ab-Rollouts or GHD Sit-ups (your preference) – 10 reps. Your anterior chain (“core”) will need to be turned on to make the burpees as efficient as possible.

 

Specific Workout Prep:

Clean – Work up to a heavy Single, either Power or Full. Your quads should already be warm and you should have an idea of how that will affect your lifting. NO MISSED LIFTS. The minute it turns into a struggle, that is where you stop. Take 75-80% of that lift, depending on which part of the workout you are prioritizing, and plan to open with that. There should be a 0% possibility that you miss your opening lift on 18.2A.

3 Rounds:

5 DB Squats – Lighter than you will use in the workout

5 Bar Facing Burpees – Focus on hitting EVERY standard, and making the burpee crisp

 

3 Rounds For Time:

4 DB Squats – Workout Weight

4 Bar Facing Burpees

 

**Focus on Transitions during these two warmup pieces. Set the DBs down fast, but calmly. Don’t waste valuable time chasing down rogue dumbbells across the gym.**

 

At this point, you should have a good idea of how the movements will play off each other, and how you will feel when it hits the fan. Get your mind right, move around, but don’t get cold. Ideally, you should have about 10mins between your last warmup round and Go Time.

 

 

-Go crush it.

 

Sean Jacobs, PT, DPT, CSCS, CF-L2

 

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Open WOD 18.1

20min AMRAP:

8 Toes To Bar

10 DB Hang Clean Jerk – 50/35 lbs

14/12 cal Row

MOVEMENT TIPS

Toes-to-Bar:

  • Efficient Kipping – Sorry to ruin the surprise, but your biceps will probably blow up during this one. Even though there aren’t many T2B in each round, 8 will still add up over the course of a 20 minute workout (I believe Sam and Kristin both just did 160ish). Even if you happen to get super-fatigued in the mid- to late stages of the workout, don’t waste time hanging from the bar. This will fatigue out all of the small stabilizing muscles around the shoulder joint and upper back, and cause even more chaos with your kip. Rest until you’re absolutely ready to get as tight as possible, get some good reps in, and then come back down before things get sloppy.
  • Break Early – This is the movement that will get none of the credit if it’s on point, but will get all of the blame if it ruins your workout. Nobody will win this workout because of amazing toes to bar, but plenty of CF’ers will find themselves standing under the bar staring up wondering “why didn’t I go 4-4 or 3-3-2 earlier?!” Each person’s gymnastics capacity will be different. That being said, if your max set of toes-to-bar is <20, go hard in the other two movements, and plan on taking a good amount of “planned rest” during this one. Even if your max set of T2B is measured in hours instead of reps, you may want to consider only doing the first 4-5 rounds unbroken. Basically, once you feel any sloppiness in your trunk (aka “core”), and your kip starts to get funky, break it down into a smaller rep scheme of your choosing.

DB Hang Clean + Jerk

  • 1 Armed DB Swing – I really feel like that sums it up. Sit those hips back, load up the hamstrings and the glutes, and swing that sucker up to your shoulder. The only movement your arm should be doing would be to pull you down under the DB after the hips come through. The weight should be light enough that a simple dip+drive from shoulder to overhead will not be an issue.
  • Stay Tight – This movement will challenge you in the transverse plane, something we rarely train in CrossFit. As the dumbbell comes back down from overhead between the legs, you will need to resist the rotational force with your trunk and hips. If you get loose, you’ll quickly feel a massive back pump that will be miserable on the rower. Stay tight, Keep your Chest Up, and Hips Back.
  • Don’t Curl The Dumbbell – I don’t think I really need to elaborate on this one, but I couldn’t sleep at night without adding it in. This will blow you up, and make your toes-to-bar miserable. Try to avoid using your arms as much as possible during this workout.

 

Rower:

  • Open the hips up – This is crucial. If your hips are stiff, you will need to rely on your low back and spinal erectors to do the majority of the pulling. This will not only make the DB’s much more challenging and fatigued, but will also throw off your rhythm on the T2B. Get into a good squat or deadlift position at the catch (beginning) of each stroke, and drive with your legs.
  • Big Pulls, ALL THE WAY THROUGH – One of the first things I noticed when Sam started gaining ground on Kristin (other than Sam figuring out how to do a DB Hang Clean on the spot) was that Kristin repeatedly kept trying to short-change the row calories. Do you ever do that thing where you tell yourself “1 more pull….okay, maybe just 1 more small pull…” and so on? In a workout with this many transitions, this will be a huge time waster. I would say she probably wasted 2-4 seconds per round doing small arm pulls hoping the rower hit 12. Sam was rowing like she was aiming for 14, and just jumped off when it hit 12. It is worth it to do one extra “big” pull and use those extra seconds for resting or transitioning.

 

PACING STRATEGIES

Pacing here is going to be highly individual based on strengths/weaknesses, so I’m going to break up two different strategies into two different “avatars” of people.

  • “Toes-to-Bar Monster, Somewhat Slow of a Rower” – Unbroken T2B (or at least 5-3 or 4-4), Go easy on the rower and just try not to spike your heart rate. Think: 100%, 90%, 80% efforts on the three movements, respectively.
  • “Rowing Animal, but Just Trying to Get Away From The Rig” – Be prepared to let people pass you in the beginning. Your not the most gymnasty person in the gym, but that’s okay (I’m talking to myself here, too). Break the T2B early into 2-3 sets, because there’s a good chance you’ll be doing doubles or singles past minute 15 if you don’t. If you read the movement tips above, get fast, crisp sets in, then drop down, breathe, and go again. Then try to crush the DB’s and the Rower, because there will be plenty of built-in rest breaks under the pull-up bar.
  • Either way, the dumbbell should NOT hit the floor until you’re either done with 10 reps, or done with 5 reps at least. You can’t switch hands until you’ve done 5 on your first arm, so just try to get 5 done as fast as possible, and rest between arms if needed. Personally, I am going to try to limit the number of times I have to bend over and pick it up off the ground, so I will be resting a little bit extra both before and after those 10 reps.

Now, let’s talk overall pace per round.

Basically, the rule for this one is pick a pace that might seem slow at the beginning, because it won’t feel slow at the end. You can always decide to pick up the pace once you’ve got the adrenaline butterflies out of the way in round 2-3, but if you blow up early, there’s no coming back.

I think Sam put up one of the top 10, if not top 5, scores of this workout. Other than a few missteps on the DB hang cleans in the first 2 rounds, I don’t see where much more time can be made up. She paced the first several rounds to make sure she could hold on, and then gradually started going faster each round. Kristin Holte started off flying. Then her pace dropped off 24 seconds in the FIRST HALF of a 20 minute workout. (For any stat-nerds like me who might be interested, I laid out Kristin’s progress through the workout.)

To find your individual pace, I’m actually going to recommend that you do 1 full round of the workout, at near-max intensity as the last real piece of the warmup. See how long that takes you, then plan on starting out at 75% of that speed per round. If you’re someone who paces things really well over long bouts of time, but isn’t that explosive through one round, you may start out closer to 80-85% of that max speed. If you can knock out one round in around 60 secs, you may want to start out somewhere around 60-65% to save some of that energy.

Like I said, if you feel good after the first 2-3 rounds, you can start increasing your speed. But it rarely works the other way around – if you blow up by minute 6, its going to be a long 14 minutes.

 

Kristin Holte – Pace of 18.1

Round Time per Round Time at Each Completed Round
1 79 1:19
2 86 2:45
3 87 4:12
4 96 5:48
5 92 7:20
6 97 8:57
7 103 10:35
8 101 12:16
9 103 13:59
10 100 15:39
11 102 17:21
12 99 19:00

 


 

THE WARMUP

20 minutes is going to be a long time. For that, we need to really tap into both the oxidative and the glycolytic energy systems. This is CrossFit’s version of the 5k run for this Open year (I’m assuming they won’t have another 20min workout, but you never know).

General Warmup:

  • 10min Easy Assault Bike, Jog, or Jumping Rope – Go 45 seconds Easy, 15 seconds Moderate Intensity. Just break a sweat, but don’t start burning or gasping for air.
  • 20-30 Band Pull-Aparts – Get that upper back and shoulders warm.
  • 10-15 Pushups to Downward Dog – Pause at the top to get a good stretch, and make sure your chest, shoulders, and upper back are opening up in prep for the toes-to-bar.
  • Foam Roll or Lacrosse Ball (if necessary): Lats, Shoulders, Chest, Thoracic Spine (extend your upper back over the roller)

 

Dynamic Movement Prep:

30sec Each Movement x 3 Rounds:

  • Spiderman’s – in a pushup position, bring one leg up and outside your arm. Try to sink your elbow down to the ground, then reach back up to the ceiling. Switch sides, and repeat.
  • Deep Squat Hold – get into a deep squat, focus on getting your back upright, and driving your knees out to exaggerate the demands of the rower. Use a rig or band around hips for support if needed
  • Twisting Lunges – lunge left, twist left, lunge right, twist right, repeat.
  • 1-Arm Russian KB Swings – Light-Moderate Weight, Focus on driving those hips through
  • Scap Retractions on Pull-Up Bar

 

Specific Workout Prep:

1 Round:

8 Hollow-Arch kips on Pullup Bar

8 DB CJ’s (4 each arm) – use a lighter weight than you plan to use in the workout

10/8 cals on Rower

Rest 1:1

1 Round:

6 Knees-to-Chest or Toes-to-Bar (depending on skill level)

8 DB CJ’s (4 each arm) – use the weight you plan to use in the workout

12/10 cals on Rower

Rest 1:1

 

1 Round for Time:

8 Toes-to-Bar

10 DB CJ’s (5 each arm) – workout weight

14/12 cals on Rower

 

At this point your heart rate should be spiked pretty high. Allow 10-15 mins to let it come back down. Grab some water, but don’t get cold. Keep doing any general movements that you feel work for you before a workout. If you have 15+ minutes of down time after you finish the warmup, you may need to hop back on the Assault Bike and just keep it spinning to keep from getting cold.

At this point, you should have a good idea of how this workout will make you feel, and what pace you are actually capable of maintaining. All that’s left to do execute.

 

-Go crush it.

 

Sean Jacobs, PT, DPT, CSCS, CF-L2

Pelvic Floor

What combination of muscles is the most active during all activities of daily living, yet tends to be the most neglected or misunderstood? The CORE! Your core is made up of 4 major muscles/muscle groups: possibly the most forgotten of which is the group of muscles that make up the Pelvic Floor.

 

The pelvic floor serves 5 purposes. It stabilizes the lower portion of the core – assisting with stabilization of the LE and the spine. It supports the organs, keeping them from falling with gravity. It helps with drainage of blood/lymph from the legs. It provides control of bowels and bladder – allowing you to either hold or empty. And it is vitally important in sexual appreciation – either allowing or improving the sexual experience.

 

So, what happens if the pelvic floor isn’t functioning correctly? Keeping in the order used above – the pelvic floor functions to stabilize the body/spine. Without it, your body will have to depend on other structures to assist in stabilization. If you ask a muscle that typically would only fire with quick motions to begin firing for a majority of the day…it can lead to pain or dysfunction of that muscle group. This is similar to asking a sprinter to participate in a marathon – without the proper training, that sprinter may not be able to adequately adapt. The pelvic floor supports the organs – instead of the strong hammock that should be the pelvic floor muscles, there’s an inside out tent. This can lead to organ prolapse. The muscles making up the pelvic floor assist in helping move out fluid from the legs back to the heart. Without this function, there could be fluid build-up or swelling in the legs. The pelvic floor assists in maintaining bowel and bladder function. Without the proper control of the bladder, you may feel you need to urinate more frequently – or you may notice that you have a hard time making it to the restroom on time. You could feel that you’re not emptying your bladder all the way or you leak with sneezing, coughing, jumping, squatting, or running. Or it’s possible that you notice you’ve had some urine leakage you weren’t aware of. Very similar issues occur without proper bowel control – including constipation, difficulty with bowel movements, or having a bowel movement without realizing it. The final function of the pelvic floor is sexual appreciation. It is the ability to have sex or engage in any sexual activity. It is not normal for a woman to have pain with sex, nor is it something any female should have to endure. Also, has been proven in the research that individuals who have a strong pelvic floor have better sex overall.

 

So, what if any of these (not exhaustive examples) of dysfunction of the pelvic floor applies to you? Pelvic Floor Physical Therapy can help. It can assist in relaxing the pelvic floor, decreasing pelvic pain, reducing an organ prolapse by at least 1 grade, decrease or eliminate urine leakage, and improve overall quality of life. If you’re reading this blog thinking about yourself – reach out! I’m happy to answer any questions or assist in finding a Pelvic Floor therapist in your state!

 

-Dr. Tristan Faile

 

PBFR Monthly Membership

Vertex PT Specialists is proud to offer Personalized Blood Flow Restriction (PBFR) via the FDA approved Delfi Personalized Tourniquet System (PTS).

We currently have 5 spots available for PBFR monthly memberships at a rate of $50/month.

Your monthly membership includes:

  • Screening to ensure you are appropriate and have no contraindications to use the Delfi PTS
  • Training on operating the Delfi PTS for upper and lower extremity exercise protocols
  • Training on the evidenced based strength, endurance, and cell swelling PBFR protocols

Upon completion of initial training, your membership will allow you to come in and use the Delfi PTS 3 days per week during regular office hours at our Millwood location only.  Please note, PBFR is already included as part of the rehabilitation process, therefore you do not have to be an established patient to sign up for a membership.

In addition to being a powerful tool to improve and enhance the recovery of our patients, the Delfi PTS is also scientifically proven to increase strength and hypertrophy at very light loads (20% of 1 rep max).  This means that an athlete can make considerable gains without causing muscle damage, making the PTS perfect to use as a supplementary tool and/or on rest days.  More info on this topic can be found at vertexpt.com/pbfr.  For well-trained endurance athletes, PBFR has been shown to increase VO2 max by 11.6% in as little as 2 weeks!

If you’d like to sign up for a membership, or need more information on personalized blood flow restriction, please email us at info@vertexpt.com or call us at 803.851.3506.

 

 

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Doc and Jock Podcast

Dr. Vaughn was recently interviewed on the Doc and Jock Podcast.

Some of the topics discussed:

  • The Vertex PT Specialists business model
  • Running gait correctives
  • The pec major tears at this year’s CrossFit Games Regionals
  • Tiger Woods
  • Lumbar spine surgeries
  • The opioid epidemic
  • and more…

Click this link to listen.

Or click this link to download on iTunes.

 

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TMJ Dysfunction Case Study

Temporomandibular Joint Dysfunction Case Study

14 year old male baseball player presented to Vertex with a chief complaint of left sided jaw pain that occurred after being hit on the chin by a ground ball at practice.  Additionally, he complains of his jaw “locking” and “clicking” with end range mouth opening, specifically while eating.

Clinical Exam:

Palpable Click with opening and 25mm left mandibular deviation (ipsilateral)

Apical breathing pattern

Decreased left upper cervical rotation (+ left cervical flexion rotation test)

Tenderness to palpation left masseter and left medial pterygoid with patient reported familiar pain

 

Treatment:

HVLAT directed to bilateral C1/C2 with + cavitations.

Upper and mid thoracic HVLAT

DN with electrical stimulation to left masseter, medial pterygoid, and joint capsule.

Manual TMJ distraction

Home Exercise Program:

Cervical SNAGs, cervical retraction with over-pressure applied to maxilla, postural resets, diaphragmatic breathing

Patient Education:

Postural considerations; specifically with school and smart phone use consisting of spending less time in forward head posture in order to minimize mandibular retraction.

Result:

Chief complaint of “click” and “locking” resolved within session. 25mm deviation reduced to <5mm.  Patient followed up 6 weeks later and maintained treatment effect.

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Owens Recovery Science BFR Course

Lifters Clinic and Vertex PT Specialists are partnering up later this year to bring you an Owens Recovery Science Blood Flow Restriction (BFR) course!

The course will be held at Vertex PT Specialists on August 5, 2017. Register here:

www.owensrecoveryscience.com/certification/columbia-sc/

 

Biering-Sorensen Test

 

The Biering-Sorensen test is used for evaluating the isometric endurance of the hip and back extensor muscles. It is a great tool for predicting if a patient/client is at risk for nonspecific lower back pain. This can also act as an important training tool before someone begins a program that involves deadlifting. The two things that you will need for this test are a timer and a GHD machine, which can be found in most gyms. Begin by having the person being tested get on the GHD machine in a horizontal prone position with their arms crossed over the chest, chin tucked, and the upper edge of the iliac crest on the pad. Make sure the person contracts their glutes and abdominal muscles to help maintain a neutral spine. Once they are in this full position, start the timer and see how long they can hold it. Stop the timer and end the test if the shoulders drop, they no longer can hold the position, or when 240s (4min) has been reached. Refer to the table below to see what category they fall in.

– Jeff Spraker

 

Males Females
Healthy 198s 197s
Prior Low Back Pain 176s 210s
Current Low Back Pain 163s 177s

 

Demoulin, C., Vanderthommen, M., Duysens, C., & Crielaard, J. M. (2006). Spinal muscle evaluation using the Sorensen test: a critical appraisal of the literature. Joint Bone Spine73(1), 43-50.

Join Vertex’s 2017 MuckFest Team!

 

Join Vertex and Run with a Purpose

What?       

MuckFest MS, a 5km Obstacle Course Race (OCR) with over 17 obstacles.

Visit www.MuckFestMS.com for more info.

Where?

Concord Speedway

7940 U.S. Hwy 601 South

Concord, NC 28025 (Less than 2 hours from Vertex)

When?

Saturday, May 6, 2017

Why?

The “MS” part of MuckFest MS stands for multiple sclerosis, an unpredictable, often disabling disease of the central nervous system that interrupts the flow of information within the brain, and between the brain and body. Symptoms range from numbness and tingling to blindness and paralysis. The progress, severity and specific symptoms of MS in any one person cannot yet be predicted, but advances in research and treatment are moving us closer to a world free of MS. Most people with MS are diagnosed between the ages of 20 and 50, with at least two to three times more women than men being diagnosed with the disease. MS affects more than 2.3 million worldwide. This is the reason we come together—to rally friends in support of people living with MS in our community.

How Can I Help?

Run, Volunteer, or Donate (or all three!) today.  100% of all donations go directly to the National MS Society, providing research towards treatment, prevention, and a cure for MS.

 

Contact: Dr. Reed Handlery at reed@VertexPT.com

 

You can join or donate by visiting:
main.nationalmssociety.org/goto/Vertex