4 simple ways to improve your intrinsic or natural foot strength:
1. be barefoot as much as needed
2. brush your teeth standing on foot
3. focus on footwear, find something flexible and allow your feet to move naturally, while providing arch support.
4. stretch & roll out your feet with lacrosse ball
When the gym feels like Home!
CrossFit 623 Daily WOD: 737 (Thurs- 9/21/2017) Mobility!
Mobilize and stretch the whole body
A) 8x50m Sprints
B) 5 Rounds
5 Strict Pull Ups
10 Push Ups
5 Strict Ring Dips
Solidarity. A big shout out to our local friends at Nada (100% package-free groceries) @nadagrocery, they've just joined the 1% for the planet organization (that we're part of too). It's a commitment that means we donate 1% of annual sales to vetted organizations that help to keep our planet in good health (e.g. @davidsuzukifdn 👍). Nada will be opening up at 675 East Broadway, in the meantime catch them at pop-up markets in cool spaces like @patagoniavancouver on the 29th of September. 🌎🥕💪
Injuries in sports happen but there are things we can do to help try to prevent them .
Checkout today's story by @basicmvmtpt Jordan Cardoza PT, DPT, CSCS about 4 Ways to Prevent Achilles Injury 🙌 .
Link in bio @9inemedia ⬅️
Want to share your tips with athletes slide in our DMs
Getting back to the basics with some shoulder and hamstring work today. The bottoms up bettlebell press has become a stable in my programming. It is much more difficult than dumbbells and requires a lot of focus and shoulder stability! You can't see the top but when I press I am keeping my thumb back and not internally rotating at the shoulder. You can do that that but I was working on pure external rotation stability. Make sure you do not curve your lumbar, keep the belly button tight. Then the good ol slider hamstring curl bridges. These are extremely harder than they look. Pressing the heels down hard and sucking the belly button down (engaged core!) You bring heels towards the butt then do a glute bridge. Keeping tension in the hammies and core. If too easy then keep the hips up (glute on) while straighting our the legs. Without proper shoulder health and strong a strong posterior chain then we will never be efficient at pressing and pulling. Stay tuned and stay consistent!
Day 150, it was last November that I first performed a barbell bent press. Today I completed a barbell
Armbar w Press
all in one rep and on both sides. I consider this a significant accomplishment, even when considering that I did not add weight to the bar. And I do not plan on adding any this year as the left side needs to earn a bit more strength in order to match the right. I imagine this will take a few more months and come January I can easily add plates and keep on earnin' it.
Move 🤸🏼♀️ felt stiff as a brick and knew I'd never commit to stretching at home, so I made it to the gym for 40 minutes of mobility and foam rolling 🎾 feel a million times better and ready to snooze 😴 T minus 1 day until rest day, strictly keep it calm on Saturday 👌🏼 #girlgains
#Repost @optimize.physiotherapy (@get_repost)
Posititions and patterns must always come before loading❗️
🔑 The squat is another prime example of a movement that is often loaded prematurely before the position and pattern is mastered
🔑 If you load a dysfunctional pattern or one that you have not established stability in, the load will further ingrain the dysfunction and you will likely use compensatory patterns to move the load as it gets challenging
🔑 before you load the squat:
▪️ Develop stability in the bottom position, wherever that currently is for you and your level of mobility/stability
▪️ Smoothly transition in and out of this position in a squat pattern, getting comfortable with the movement
🔑 Once you get good a bodyweight variation and address mobility/stability restrictions that may be preventing you from performing it, then you can start loading it
🔹 The barbell back squat is just one example of loading, and there are better ways to initially start loading the squat...however the barbell back squat is probably the most common version you will see in a gym setting where people often need to work on the fundamentals before being here
Some half kneeling acceleration drills for our young athletes tonight.
Understanding the correct use of cues is key to getting these guys learning mechanics for a technical aspect of sprinting and they may all need slightly different ones.
"Shield the sun" to teach correct front arm position and "throw the towel" to encourage forceful arm swing were just two such cues used tonight.
We understand time is money, so we created a platform that minimizes work time while maximizing productivity and contributing to measurable value creation. The end result is a happier, healthier, and more connected workforce.
Big well done to my client Viviene
@vvngan who managed to do her first 'ever' bar chin up & managed to deadlifted comfortably her personal best 3x60kg (technique is not perfect but it's working progress. Keeping her head/chin down would be a stronger position though) Viv started from scratch 6 month ago. I'm proud of you Viv! Keep that good work 💪🏼🙌
Sooooo I haven't officially announced but here it is! Next year I will be starting my courses to become a yoga instructor! I want to offer more to my clients and even those who follow me for inspiration, motivation tips and work outs. I've been doing yoga on my own for over a month and I have never felt better! So I'm challenging my self to 100 days of yoga to start and we will see where it goes! I apologize ahead of time for all the yoga you will see! Don't worry there will still be heavy lifting here and there! Either way here we go! (This video was sped up from 3 mins to 48 secs so everything was performed slow and controlled)
Shit happens. You can't prevent injuries but you can reduce the chances of them occurring with smart training. "You'll always regret not training the position you got hurt in" as @drandreospina puts it. This guy has obviously been training this position. #Repost @coachzachdeck with @repostapp
Healthy joints make difficult movements easier. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Boston College basketball player (and remote client) @jchat25's lead foot slides out from under him while cutting for a layup. What happens next!?
Option 1 - blows out trail knee
Option 2 - tears lead hamstring
Option 3 - plops into a lovely 90-90
Jordan's #hipsdontlie and he winds up in option 3.
As @drandreospina says "sports are NOT normal", athletes WILL be put into compromised positions with the demands of their sport. Being "bulletproof" is having the Functional Mobility to give yourself options to avoid injury when the worst happens. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Now is a good time to do your CARs, you'll thank me later. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#fitness#frcms#basketball#functionalrangeconditioning#mobility
A little rain doesn't stop this crew from gettin in recovery work. No, they aren't just staring at a fence. 😂 Tackling shoulder health from the front, focusing on the Subclavius (bonus is that this move also gets after the pec). Excellent session this morn, Serra 🏈. #yogatuneup#yogaforathletes#trainhardrecoverharder
I'm so thankful for learning the FRC thought process on training. I wish this level of knowledge was around when I had my knee surgeries, then I wouldn't have had to go down the road of chronic pain like I did. Many people are in the same boat. #Repost @drmchivers with @repostapp
The value of CARs as an assessment tool. [---------------]
Just had an athlete 2 yrs post op ACL reconstruction. Fully rehabilitated and given RTP based on subjective knee scores, arthrometer testing, good quad:ham ratio and passing hop test variations. Still has pain, feels weak and is apprehensive to fully load while cutting and changing direction. Therefore has not returned to his previous level of sport. [----------------]
The difficulty in interpretation of these tests is that they don't reflect the true dynamic nature of the knee in a high demand situation. And even those that pass the above tests may still have deficiencies not brought out by those tests. One of those is altered tibial IR which is imperative for the coordination of cutting and changing direction. The adequacy of tibial IR can easily assessed through the observation of Controlled Articular Rotations (CARs)
The dynamic lack of tibial IR will limit somatosensory input from the knee altering control strategies and synergies which will impair the athletes ability to adapt to constraints, reduce the necessary degrees of freedom and trap the knee into a state of low coordinative variability. [----------------]
The literature on post op ACL patients shows that this impaired feedback from the knee leads to a noisy and unpredictable system kinematically and implies more rigid behaviour the long term consequences of which can be detrimental to returning to previous levels of sport and can lead to undesirable future consequences. [----------------]
A thorough and accurate articular assessment on top of more rigorous movement skill assessment specific to the sport is necessary for a more complete picture and easily provides valuable information for RTP decisions. #CARs#FRA#functionalanatomyseminars#jointassessment#coordinationdynamics#RTP#mobility#manualtherapy#FRC#FR