2009 December Archive - CrossFit Tribe

Dec 23, 2009 1

Trainers….thank you for the gift!

Dec 22, 2009 5

Is that a human scarecrow in the background?

Start with Burg warm-up with a bar

Snatch 5-5-3-3-3-1-1-1-1 reps

You just never want to shrug and then feel like “omg i have no idea where that bar is in space right now so I’m just gonna ‘drop it like its hot’ and try to get underneath it as quickly as possible”. If you get in the habit of doing this with light weight, when you get to heavy weight (lets say 200 kg because that is what you all are capable of doing), the bar WILL beat you down EVERYTIME. Lets face it, gravity/reality sucks..

So, in conclusion, you are pulling that bar off the ground and then you start your VICIOUS shrug and that bar is traveling upwards weightlessly with TONS of momentum on it. Now, you ask yourself, “Am I going to just drop under this mofo? or am I gonna remember what Sassy Sage’s blog said and start pulling myself down (with those elbows high and outside because we dont want it to be out in front of us) and finish with a GREAT turnover?”………make the right choice.. we all have to live with the consequences of our actions.. - Sage Burgener

Q&A with Erin Davidson (our now famous trainer!)…email comes in from one of our members….

On Friday we were focusing on power cleans and practiced a stretch to help increase my shoulder’s ROM (pushing elbows forward …), and the following morning I felt that my left shoulder wasn’t feeling so hot. The pain comes only when I adduct the arm along the sagittal plane towards a more cranial position (i.e., from the scarecrow pose to fingers pointing to ceiling/palms facing out). It feels much better than before and I want to continue training, but if I were to listen to my body it would say lay off the shoulder a bit. Right shoulder is fine. I’ve been performing 3 sets of max rep push-ups each morning for the past week so I would like to think my shoulder girdle is pretty healthy shape. Currently no pain during push-ups, only the movement described. I’d prefer to play it safe but I was interested in any suggestions you guys may have. Thanks!

Erin’s reply…

Thanks for emailing us! Sorry to hear you’re feeling a bit iffy in the shoulder.

A couple of things I would say:

1) The position you’re talking about doesn’t sound like one that is SUPPOSED to feel good so I wouldn’t be surprised that you’re feeling pain in it… that said, extreme pain in that position isn’t normal obviously so we do have a bit of a problem.

2) Be sure that you ice and move while icing no matter what, and as frequently as is possible… yes, that means now.

3) Seriously. Go get a pack of peas. Right. Friggin. Now.

4) Not feeling pain during push-ups is good but not an excellent indicator of shoulder health. The hardest movements for the shoulder are going to be ones that involve being overhead – or stabilizing overhead (so kipping, and jerks, and snatches). That said – the fact that you can do push-ups is great… though I’d stop doing that max thing. It’s probably making your pecs a little tighter than they need to be. If anything, I’d do more horizontal pulling (rowing). That’s typically a weaker movement for most and ABSOLUTELY great for your shoulders.

5) You can train – just absolutely tell someone you are feeling that way and ONLY do things that do NOT cause pain. Rest and ice is some of the best stuff you can give yourself when you’re ailing. It’s really normal to make adjustments like this (a bit of an injury and then you feel better after a few weeks) because your body is making a LOT of changes… and change hurts, Rich. Haha, I’m so inspirational! But seriously – it’s normal to actually feel like your body is breaking down and then rebuilding… because it is, ya know?

6) Adjusted programming:

Today: see if supine ring rowing hurts your shoulder – if it doesn’t… sub that for the pullups. if it does, then lay off and only do pushups… and only do pushups as long as you do not feel that they effect your injury. Lay off the double unders because the wrist flexion may cause a little pain in the wrong places (not sure about this actually so try it out if you like…). Sub 15 squats.

Tomorrow: Snatch Work – none for you – you can attempt some mobility work and overhead squatting with pvc. Do some strength sets with Front Squatting instead and really work on not letting your knees track forward as you squat… the hips should go back and the weight and load should really be moved exclusively by the heels. Use a box!

Wednesday: Heavy Deads and a tabata push press for a finisher. No push pressing for you. Gets too messy. Deads could be completely fine – or not good at all depending on how the shoulder it doing at this point. I would attempt to do a few sets and see how things feel. If this turns out to not be feeling all that great – I’d do a 2k row test (it’ll come up again and it’s a good way to gauge your endurance on the erg).

That should take you into the week, Rich! I know it’s not as fun as doing what everyone else is doing – but it’ll keep you fitter while you feel out when you’ll be better.

Let me know if you have any other questions! ALSO – don’t shovel!!!!!!!!!!!

-e.

Since starting CrossFit, have you suffered from any injuries as a result of what you did or didn’t do at Tribe?

What did you do to address it?

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Dec 21, 2009 1

We made the A-blog, folks!

Check us out here.

Although I wish they had taken Sarah’s photo or Justin and Alycia’s and not mine!

Also – please note this, and if you know anyone looking to move to Collingswood, let them know:

So our wonderful friend Ann P., (BAMF CrossFitter we all know and love), is looking for a roommate for her house in Collingswood. $700 everything included (internet, utilities) – with a few pets running around (1 cat, and a very cute dog sometimes). If you’re looking for a place to live and that sounds about right – message me! I hear tell she wants an Olympic bar and a set of bumpers too so wouldn’t THAT be fun to live with it. Email me (erinleedavidson at gmail) if you know someone who might be interested!

Dec 21, 2009 3

W.O.D

For twenty minutes:

7 Jump rope “double-unders”

7 Pull-ups

7 Push-ups

Scored by number of reps completed in 20 minutes.

The Importance of Ankle Mobility

“For just about everything in life – from sprinting, to lunging, to squatting – we need a certain amount of dorsiflexion (think of how far the knees can go over the toes, or the positive shin angle one can create without lifting the heel). If we don’t have it, we have to compensate.” – Eric Cressey

Do you eat worse when you are home all day or when you are working? What is the one thing stopping you from eating better?

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Dec 20, 2009 Comments Off