Archive for March, 2009

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Monday, March 9, 2009

Sunday, March 8th, 2009

Workout of the Day:
Jerk (Push or Split)
3-3-3-3-3-3-3

A HUGE Happy Birthday to CrossFIt Invictus Superwoman Elizabeth Terris (far right) pictured here with other studs Tabitha Stine and Rachel Medina.

A HUGE Happy Birthday to CrossFIt Invictus Superwoman Elizabeth Terris (far right) pictured here with other studs Tabitha Stine and Rachel Medina.

Full-Tilt on Correct Nomenclature
Written by Mike Hom

The CrossFit Journal is an amazing resources for coaches and athletes alike. Among its most brilliant contributions has been Anatomy and Physiology for Jocks. If you have not read it yet, I would highly encourage you to do so (http://www.crossfit.com/journal/#3856). It is a 10 minute read that conveys very useful information in an easy way of providing trainees an understanding of their posture and ideal movement. The following information is meant to supplement the journal, clarify the different types of pelvic tilt we see in clients.
First, we have to look at the 3 rules of bio-mechanics that Coach Glassman lays out in the journal. Through some extreme distillation, they are the following:
1.  Functional movement generally weds the spine to the pelvis.
2.  Dynamics of functional movement come from the hip, primarily through extension.
3.  Muted hip function = muted hip power.
The following primarily addresses the first rule.  When we talk about wedding the spine to the pelvis, we are generally referring to the articulation of the spine and pelvis to form the posterior chain. The posterior chain consists of the hamstrings, glutes, calves, erectors, and in some cases, the lats. For functional movement, we vehemently demand maintenance of the lumbar curve. This means that we want a neutral pelvic tilt with a normal lordotic arch in an athlete’s posture. So what determines pelvic tilt? 

Trunk posture can largely be determined by the flexibility of the hip flexors, erectors, glutes, hamstrings, and abs. The basic explanation for each muscle group is the hip flexors and spinal erectors work to anteriorly rotate the pelvis, while hamstrings, glutes, and abs work to posteriorly rotate the pelvis. When there is an imbalance of either the recruitment (strength or otherwise) or flexibility in any of those muscle groups, the result can be posterior pelvic tilt (like a gymnast hollowing out) or anterior pelvic tilt (excessive lordosis). So without further ado, here are some basic causes of both tilts.

Anterior Tilt -> Leads to excessive lordosis; can increase risk of lower back pain or injury when performing stabilization or overhead activities. Characterized by hyper-extension of the back.
Causes:
- Tight hip flexors
- Tight erectors
- Weak or lax abs
- Weak or lax glutes
- Weak or lax hamstrings 

Posterior Tilt -> Leads to loss of lumbar curve, pelvis is tucked under the hips. Characterized by shortening of hip extensors.  This can mean there is no full hip extension expressed, or it means there is flexion in the posterior chain.
Causes:
- Weak or lax hip flexors
- Weak or lax erectors
- Tight abs
- Tight glutes
- Tight hamstrings

Fixing these issues in a client will achieve several things. It helps articulate the 3 joint movements that are loosely discussed in Coach Glassman’s journal, which are the sacroiliac (SI) joint (btw, this joint is essentially where the lumbar curve is articulated), hip joint and knee joint.

We’ve now clarified the two types of tilt that we see in clients.  We ideally do not want the pelvis tilted too far forward (anterior) nor do we want it tilted too far back (posterior).  We want a neutral spine, effectively locking the pelvis and spine in place, that can aggressively respond and correct itself to the dynamics of any movement we introduce. 

For further reading:
Anatomy and Physiology for Jocks, Greg Glassman, August 2003, http://www.crossfit.com/journal/#3856
Common Postural Deficiencies, http://www.exrx.net/ExInfo/Posture.html
Where Have the Lordosi Gone?, Robb Wolf, July 2008, Performance Menu

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Saturday, March 7, 2009

Friday, March 6th, 2009

Workout of the Day:
“Pick Your Poison”
This WOD is broken into two components – set stations and strategic choices.  Participants will be broken into groups of four and will be assigned a station.  At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise.  Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise.  Choose one of the two tasks; each member must complete the assigned number of reps.

  • Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
  • Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
  • Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats
  • Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
  • Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
  • Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
  • Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
  • Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps
  • Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
joshy-laid-out

How was your workout? Josh Y. enjoyed his...whether he knows it or not.

Post time to comments.

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Friday, March 6, 2009

Thursday, March 5th, 2009

Workout of the Day:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20/12 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 24/18″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
This is Charlette

Does Your Brain Know What Your Ass Does For A Living?
Written by C.J. Martin 

Charlette is pictured above. She is new to CrossFit. I already love her.

Charlette is a cynic. She comes in every day at lunch convinced that she cannot possibly do whatever task I have written on the whiteboard. But, she comes in anyway, and that is why I love her. Each day this week she has overcome some perceived barrier. Yesterday we did squats.

The picture above is of the bottom of Charlette’s squat at approximately 12:10 p.m. It was nearly as ugly as ugly can be. Now, Charlette is plenty strong enough to lower herself and stand back up, and I knew her flexibility could not possibly be so bad that she couldn’t drop her hips any lower. Charlette’s problem was that her brain had no idea what her ass does for a living. I decided to introduce them so they could work it out.
Charlette on pole 1 
We started Charlette at the bottom of a squat to confirm that she had plenty of hamstring flexibility. I asked her to hold on to the squat rack so balance wasn’t an issue she would have to worry about. The hamstrings were good to go. Next we started walking up the pole hand-over-hand. This allowed Charlette to drive through her heels without fear of falling over. Then we worked our way back down whilst keeping her hands high.
Charlette Pole 2Charlette Pole 3 
On each descent, Charlette tried to rely less and less on her hands for balance. Eventually, her hard work paid off. Her brain was now good friends with her body’s most powerful asset – strong hip extensors. Check out Charlette’s squat at 12:45 p.m. – just 35 minutes after the photo at the top.
Charlette Success
Success! We love you already Charlette. Keep up the good work!

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Thursday, March 5, 2009

Wednesday, March 4th, 2009

Workout of the Day:
Back Squat
3-3-3-3-3-3-3
tina-ring-dip 
The First Rule of Fitness
Written by C.J. Martin

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. 

This is the first prescription of “World Class Fitness in 100 Words” (CrossFit Journal, October 2002). With so much information (and misinformation) available to us, sometimes we can lose sight of the importance of this eloquent and concise prescription. Supplement companies are making millions from cure-all powders that fail to deliver the promised results. But what if there really is a cure-all?

Nutrition guru Robb Wolf and his wife Nicki, owners of CrossFit NorCal, are making a compelling argument for the Paleo Diet being a true cure-all for myriad health problems. A clean Paleo Diet means avoiding gluten. Gluten could very well be the underlying mechanism for all autoimmune disorders (e.g., Lupus, Rheumatoid Arthritis, Crohn’s Disease, Fibromyalgia, Multiple Sclerosis, etc…). There is also evidence that it, along with insulin resistance, leads to systemic inflammation and a precipitous rise in the occurrence of cancer, Alzheimer’s, Osteoperosis, chronic pain and Parkinson’s, to name a few. The science (Robb’s background) supports the argument, but more importantly, so do the results with real clients who CrossFit twice weekly and adhere to Robb and Nicki’s recommended nutrition principles – which just so happen to be entirely consistent with the first prescription of “World Class Fitness in 100 Words.” They have literally saved the lives of clients and saved them from invasive surgeries and medical treatments by merely cleaning up their nutrition and introducing them to basic CrossFit workouts. Their experience reminds us all that what we do in the gym is a small part of health and fitness.

In the very near future, you all will be getting a steady dose of encouragement to discuss your nutrition with the CrossFit Invictus coaches. We have not done as well as we should as a coaching staff of emphasizing the importance of proper nutrition. We own that and are working hard to implement systems to provide you all with more information regarding nutrition. But don’t wait for us. Get started yourselves by checking out www.robbwolf.com and www.crossfitnorcal.com. Both are phenomenal sources of information and contain great links to additional sources.

In the next few weeks we will be organizing a Paleo Challenge and kicking off the event with a Paleo Potluck. We are tentatively planning for the evening of Saturday, March 21. Please sign up on the whiteboard nearest to the office to indicate your interest in participating.

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Wednesday, March 4, 2009

Tuesday, March 3rd, 2009

Workout of the Day:
Four rounds for time of:
800 Meter Run
10 Ring Dips
15 Push-Ups
evolutionofposture

What is Creep?
By Calvin Sun

As you read this blog, think about how you are sitting. Are your shoulders rolled forward and your upper back rounded? Or do you slouch down in your chair letting your lower back round? If so, you might be making life harder for yourself in the gym. Creep refers to the phenomenon in which soft tissues lose their elasticity when held in a sustained position for a long period. Think of your ligaments like rubber bands, if you keep them in a constantly lengthened position they’ll begin to lose their ability to return to their normal shape. In addition, flexing the spine puts pressure on the anterior portion of intervertebral discs, over time the discs can begin to “creep” backwards toward your precious nerves. This can cause pressure on one of the many nerves rooted to the spinal cord, the same nerves that your brain uses to control body movements.
xray-computer

Creep leads to bad posture and less than ideal mechanics in the gym. Take the deadlift for example, the inability to put the lumbar spine into a normal anatomical arch prevents you from being able to safely perform the movement. In addition, your discs are in an extremely vulnerable position for an injury such as disc herniation. Another common example would be overhead movements, a lack of thoracic mobility can lead to a variety of faults like hyperextension of the lower back or thoracic-lumbar hinging. So what’s the best sitting posture to prevent creep? Keep in mind that as little as 20 minutes is all it takes for creep to set in. Try standing up every 20 to 30 minutes to give your strained tissues a break. Dr. Stuart McGill, one of the top spine biomechanists in North America, suggests that the ideal sitting posture is one that continually changes, this prevents any individual tissue from accumulating too much strain. In situations where you are unable to stand up and stretch, like meetings, classes, and driving, consider making postural adjustments (like retracting the shoulder blades) throughout the day. Be consistent and you’ll be rewarded with better posture and improved performance.

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Tuesday, March 3, 2009

Monday, March 2nd, 2009

Workout of the Day:
Push Press
5-5-5-5-5
Frank ThrusterTausha at Cert

A Day of Celebration

Today we are taking a break from the substantive blog post to celebrate some of our stud athletes and coaches.  First, Frank and Tausha–who recently spent their Valentine’s Day with Coach Burgener and Sage at the Olympic Lifting Cert in Arizona–participated in the Level 1 CrossFit Trainer Certification this past weekend. They were rockin’ their Invictus gear and were no doubt making us very proud to have them as part of our community. Great job guys!

Second, our very own Manimal, CF Invictus coach Mark Riebel, was just accepted to the very prestigious physical therapy program at Baylor University. Many competent applicants apply for this program through the United States Navy, but very few are selected. Despite the extremely competitive process, the Navy saw what we see from Mark daily, a talented, dedicated worker who would do anything to help others. We couldn’t be happier for Mark. We will be sad when he goes off to school in the Fall, but knowing that he is realizing his dreams makes it all worth it. (Plus, we will try to twist his arm and make him continue writing articles for our site so we can feel like we are learning along with him.) Congratulations Manimal!

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Monday, March 2, 2009

Sunday, March 1st, 2009

Workout of the Day:
Seven rounds for time of:
155/105 lb. Power Cleans x 3
24″ Box Jumps x 6
Pull-Ups x 9
Michele Handstand
Formula for Mental Toughness 
Written by Michele Vieux

In my opinion, CrossFit requires strength, speed, stamina, and a great deal of mental toughness. What good is being as strong as an ox or as fast as Flo Jo if you can’t push through tough and challenging workouts and maintain a steady or increased pace? I argue that mental toughness can get you a lot farther in CrossFit than brute strength or lightning fast speed. 

But what is mental toughness? CrossFit Invictus member, Courtland, put it perfectly in a recent blog post. 

“[Mental toughness is] getting past difficult points by experience and realizing how much of what one thought was too hard, impossible, etc. has now been felt and lived through, nearly always for great benefit.” 

In CrossFit, mental toughness is maybe even more important than your physical ability or God-given athletic talent. CrossFit requires mental toughness to be able to perform at YOUR peak level. As your performances improve, so too does your mental toughness—both in your workouts AND your everyday life! 

Some say mental toughness is inherent and some say it is learned. I say it is probably a little of both which means you can still improve yours no matter what level you already possess.  

Here are some tips to help you get beyond those difficult points so that you may experience what you never thought possible and increase your mental toughness: 

  1. Psyche yourself up, not out. Think about what you need to do to complete the task at hand and NOT how hard or heavy it is going to be. Don’t let fear hinder or block your performance.
  2. Don’t hang onto prior mistakes or failed attempts—use them as learning devices and stepping stones to success for your next try.
  3. Set a goal like a pace time per round, completion of the WOD in under a certain amount of time, getting in a set number of reps completed before resting, giving yourself the best prep for your upcoming race, or even keeping a fellow Invictus member within your sights. Remind yourself of this when you want to stop.
  4. Start next round or exercise BEFORE assessing if you need a rest. Getting in at least a couple of reps of the next task not only gives your mind a confidence boost but also gives your body a chance to assess if you still need the break. Sometimes moving in a different way can relieve some of the stress on your tired body parts.
  5. The countdown—stick to it! If you do need to rest, no problem, but give yourself “the countdown” of a preset time limit in which you solemnly swear to restart your WOD.

 When you realize that what you once thought was impossible is actually not, you will begin to see improved overall performance in your CrossFit workouts. And since mental toughness is a virtue that crosses many mediums, you should easily be able to relate your CrossFit experiences to your daily routine and enjoy improved performance in your quality of life with your newly acquired confidence and toughness.

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