Why Crossfit May NOT Be Good For You

Why Crossfit May Not Be Good For You

I found this and thought you should have a read….. a few interesting points about who Crossfit is aimed at, how hard you should train and do the coaches have enough training?  Anyone can ‘Beast’ a client  not many can ‘Coach’ clients……

This discussion seems to make sense to me – Coach Boyle is very respected in his field and in the industry as a whole.

 

Michael Boyle
                       

Crossfit gyms are springing up all over the world. They are cheap and easy to open, with only a weekend certification and a few thousand dollars worth of equipment. This appeals to many in the fitness business. You can be part of a rapidly growing trend and you can do it without great expense. I am not a Crossfit fan so some might view this piece as yellow journalism. I will try to keep my personal opinions to myself and deal with what is generally agreed upon as safe in strength and conditioning.

First, a little background. To be honest, I knew very little about Crossfit until I was contacted by representatives of SOMA, the Special Operations Medical Association, in 2005. Crossfit was their concern, not mine. I was asked to come to the SOMA meeting in Tampa, Florida to discuss training special operations soldiers. At a panel discussion in 2005 I offered answers to questions asked about Crossfit and the controversy began. What follows is not from the SOMA meeting but, my thoughts since.

Major Question 1- Is planned randomization a valid concept. Crossfit is based on the idea that the workouts are planned but deliberately random. I think that the term planned randomization is an oxymoron. Workouts are either planned or random. I believe strongly that workouts should be planned and that a specific progression should be followed to prevent injury.

I sometimes plan sessions that relate to each other week to week – but not Day to Day – is this also planned randomisation.

But seriously, I know what Coach Boyle means. To be effective programmes should gradually build in frequency, intensity, duration and type of training, over the short and very long term.

 

Major Question 2- Is Training to Failure Safe? Because Crossfit is, at it’s heart, a competitive or self-competitive program it becomes necessary to train to failure. There are two layers or problem here. One is the simple question of whether training to failure is beneficial to the trainee. Some strength and conditioning experts believe training to failure is beneficial, others caution against. I must admit that I like training to failure.

However, this brings up the larger question of what constitutes failure. Strength and Conditioning Coach Charles Poliquin (another non-Crossfit fan) popularized the term “technical failure” and, this is the definition that we adhere to.

Technical failure occurs not when the athlete or client is no longer capable of doing the exercise but, when the athlete or client can no longer do the exercise with proper technique. In training beyond technical failure the stress shifts to tissues that were not, and probably should not, be the target of the exercise. The third layer of the training to failure question relates to what movements lend themselves to training to failure. In the area of “generally agreed as safe”, high velocity movements like Olympic lifts and jumps are not generally done to failure and never should be taken beyond technical failure. Is it one bad rep versus multiple bad reps? How many bad reps is too many?

It seems mad to train beyond the point of having good form (therefore safe execution of the exercise)

 

Major Question 3- Is an overuse injury (generally an injury caused by repeated exposure to light loads), different from an overstress injury (an injury caused by exposure to heavy loads). Both are injuries.

The first is overuse, the second is trauma. In my mind injuries are injuries, period.

I agree – I am always looking for ways to include mobilisations to improve movement patterns, prepare for training and get more value out of the warm-up/prep phase of every workout.  My 5 week programme gives us a chance to really focus on muscle balance, injury prevention, 3 Dimension training and recovery.

 

Major Question 4- Should adults be Olympic lifters? I don’t think that Olympic lifts are for all adults. Most adults can’t get their arms safely over their head once much less fifty times with load. The other question that begs to be asked is should anyone do high rep Olympic lifts. I know the best Olympic lifters in the world say no. With all that said believe it or not my biggest problem is actually less with the actual workouts than it is with the false bravado and character assassination of dissenters. The community can be pretty venomous when you question Coach Glassman.

 

The Crossfit community is also filled with people who tell you that injury is a normal part of the training process. I have spoken up against endurance athletes who willingly hurt themselves and to me, this is no difference than the current Crossfit controversy. I know that this will generate more controversy but, Crossfit might be the biggest controversy in strength and conditioning since HIT training.

I use HIIT as a method in some programs….

Quite different to HIT.

HIT is High Intensity Training, HIIT is High Intensity Interval Training….  I can vary the interval to build endurance before I progress the load/weigh Intensity to improve strength.

This way, beginners can work alongside experienced clients without fear of injury or embarrassment!

 

 

Hope this will encourage you to question training methods and the quality of the ‘coaching’ available to you.

 

Jax Allen Fitness

 

 

 

 

 

 

 

 

 

Stop Smoking NOW!

Super Seniors Fitness Solutions

The first step towards maintaining a healthy lifestyle.
1. If you smoke, get help to stop.
There are lots of initiatives through the NHS that can support you.
Remember Nicotine leaves your system in just days… It’s the HABIT that you have to tackle.
Recognise the situations that trigger your desire to smoke… Then make plans to avoid or change those triggers.

Food will taste better, smell better and you’ll feel the difference in your breathing too.

Tackle your triggers in a planned way, have strategies ready and you’ll avoid the snacking and weight gain that frightens many smokers.

Make a plan with a start date, tell your nearest and dearest, accept their support, avoid chain smoking detractors and smoking areas like the plague.

Good Luck – although if you plan well you won’t need luck!!

JaxAllenfitness.com

View original post

Refresh & Renew Your Muscles After Training

Refresh & Renew Your Muscles After Training

 

Help avoid injuries and speed recovery with this regeneration routine

 

ATR Active Tissue Releases will improve your muscle tissue quality, banish trigger points, knots and tightness.

 

  Exercise Kit   Reps/Time
1 Arch Rolls Golf Ball Left / Right 30 secs
2 Quads / Hip Flexor Foam Roll Left/Right 30 secs
3 Adductor Foam Roll Left/Right 30 secs
4 Hamstring Foam Roll Left/Right 30 secs
5 I T Band Foam Roll Left/Right 30 secs
6 Quad/Hip Flexor

Kneeling back foot elevated

Stretch Left/Right 10
7 Hamstring

Straight Leg

Rope Stretch Left/ Right 10
8 Hamstring

Supine Bent Knee

Stretch Left/Right 10
9 I T Band / Glute

 

Rope Stretch Left/Right 10
10 Adductor Rope Stretch Left/Right 10

 

Invest some time in your recovery and you’ll train better and feel great.

 

7 Ways to Ease Pain and Avoid Injury

7 Ways to Ease Pain and Avoid Injury

Sue FalsoneDecember 10, 2008

Dave Cruz

Everything you do in the gym, at work, and at home either makes you more susceptible to injury or helps reduce your risk for pain. Tip the scales in your favor with these seven simple tips.

 

1. Straighten Up

Most people realize there’s potential for injury when moving or performing an athletic activity, but what you may not realize is that poor posture can have similar if not more detrimental effects on your body than sports and exercise.

When you slouch, lock your knees, or sit with your head forward, for instance, you place unnecessary stress on areas of the body that were never built to handle it. Over time, your muscles will tighten from trying to compensate for poor posture and your joints will ache from the excessive stress placed on them. So what’s the fix?

  • Sit up straight, but keep your back naturally arched—your back’s natural curve is meant to help transfer force
  • Keep your ears aligned with your shoulders, hips and ankle bones when sitting or standing
  • Avoid hours of the same posture—try to change your position as often as possible.

2. Invest 5 minutes a Day in Injury Avoidance

We all live busy lives, but what’s more important than your health? Don’t wait to think about your body until it lets you down. That’s like thinking about retirement when you’re broke. You spend time and effort investing your money to achieve a great return. So invest in your body with proactive exercise, or what we call “prehab.” To get started, use Floor Y’s and T’s to help protect your upper body, mini band walks for your lower body, and planks, pillars & bridges for core stability.

3. Stay in Control of Your Body

Flexibility is not only movement through a range of motion, but it is the ability to control the movement through the range. Without neuromuscular control, range of motion is useless. Think of a fast car that can handle successive curves on a road. If the car did not have the appropriate braking and accelerating actions, the drive would not be smooth or safe. The same concept applies to movement in the human body. The greater the flexibility you have, the more coordinated strength you need to direct your movement appropriately.

4. Wake Up Your Muscles

Injury is often caused by one muscle group—often times, your glutes or shoulder stabilizers—being completely shut off. This causes other areas of the body to compensate, leading to injury. Following your movement preparation program will activate these inactive areas and enable your body to recall movements you may have not used since childhood.

5. Pay Attention to Your Feet

Improving the strength of your foot intrinsic muscles (the small, stabilizing muscles) will build a greater base for movement. On the other hand, lack of foot intrinsic strength will lead to inefficient movement patterns, placing excessive stress on the foot, ankle, knee, hip and low back. To check the status of your arch, see if the inside bones of your feet touch the ground. If they do, you can benefit from simple exercises to support your arch. Here are a couple:

Towel Crunches

  • Sit in a chair with feet flat on the ground with toes pointing straight ahead.
  • Then, place a towel under feet and curl toes trying to pull towel under foot while rolling feet out to lift arch up.
  • Go for 1 minute, and repeat a total of 3 times.

Tennis Ball Foot Massage

  • Place your foot on top of the ball and slowly apply pressure as you roll your foot over it. You may find some tender spots. That’s OK.
  • Apply enough pressure so it’s a little uncomfortable, but not painful.
  • Do this for about 5 minutes on each foot once a day.

6. Stay on the Lookout for Warning Signs

Pay attention to the small aches and pains that creep up in your training. They’re usually a red flag that some part of your training is not being performed correctly. It may be related to training intensity, mechanics (compensations), or slight positional faults. Ignoring them can only lead to bigger problems that may significantly impact your training later on. You’re probably already aware of your weaknesses. Start training them.

7. Follow a Real Plan

Performing workouts at random can result in injury if your training is unbalanced. You may strengthen some muscles at the expense of others, creating imbalances that result in pain or injury. So set long term goals to help set your motivation in place and help define direction and purpose in your training, but also set specific, clear, short-term goals to guide and focus you along the way. At the end of each day, ask yourself, “Did I move closer to my goal today?”

Trigger Points & Active Tissue Release Massage

Trigger Point Movements 101

Thomas KnoxMay 24, 2012

Overview

Trigger points are hypersensitive “knots” that develop in muscles. They can be painful, even causing pain beyond the affected tender area. The action you can take to work out these kinks is called trigger point therapy, or trigger point massage—a technique you can perform on yourself at the gym or even at home.

Applying gentle pressure with a variety of tools like a massage stick, foam roll, golf ball, trigger point ball, or trigger point roller can isolate and release the so-called knots. It is also sometimes combined with a stretch for added benefit.

How It Works

A trigger point develops when a muscle is constantly being activated and then stays contracted. This could be the result of overuse, misuse, inflammation, trauma, or nerve dysfunction.

Trigger point therapy works by applying gentle pressure to the knot through massage. The pressure creates a slight stretch in the muscle, disrupting the constant activation and allowing the muscle to return to its normal resting state. Trigger point movements should feel like a deep massage.

Most trigger points will respond to this pressure. If it doesn’t, you may need to seek the help of a medical professional who can apply additional treatment like myofascial release, dry needling, or injections.

When to Do It

  • Pre-workout. You can perform trigger point movements to prepare your muscles for a training session.
  • When you’re in pain. Often times, muscle or joint pain can be the result of trigger points in the area.
  • Post-workout. After training, trigger point movements can help release tension in your muscles so they can begin the recovery process.

Coaching Keys

 

  • Maintain pressure throughout the massage.
  • The more uncomfortable it is, the more it needs to be massaged.
  • Spend more time on any sore spots that you find.