The Barbell Rollout – Watch coach Amie and Chad demonstrate.
Try this one on for size! It’s a core crusher. We did
5×5 of these about a week ago and my abs were 💥
Training injuries are bound to happen to all of us. There is always a way to continue training even through injury.
For CrossFitters, perhaps instead of your workout of the day being an Amrap make it As Many Quality Reps as Possible.
For runners, you may need to modify volume and adding some strength or resistance training along with A different modality for conditioning like biking or rowing.
Again injury is bound to happen but it does not mean you have to stop training. Being committed to keeping the habit of regular movement and being willing to modify things is the best perspective.
Pain doesn’t equal damage.
Damage doesn’t equal Pain
Pain is a signal that is sent from our brain. It is a PERCEIVED threat.
What does that mean? It means that pain is not always an indicator of damage. Our brain might perceive a situation or movement as something that could cause us harm, and create in turn it creates the sensation of pain so that we stop whatever we are doing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The tough part? Sometimes our brain is wrong. It might be perceiving a threat that isn’t there, forcing us to feel pain before we really should. This often happens when we have had chronic pain, or been in pain for a long time. The threshold for what our brain thinks is threatening becomes a lot lower than it does when we are healthy.
This means we can feel pain without any tissue damage.
A great example: People with low back pain often report pain when bending over, or a fear of bending over due to pain. We KNOW there is nothing inherently wrong or dangerous with bending over and there is no mechanism in which bending over could cause us tissue damage. However our brain is in such a sensitive threat mode due to chronic pain, that it perceives bending over as a potential for causing harm, and therefore we feel pain.
Pain does not equal damage. Damage does not equal pain.⠀
Range of motion (ROM) refers to how far you can move or stretch a part of your body, such as a joint or a muscle.
Range of motion is important because if it is limited it can cause pain and limitations in the things you do everyday. Think putting on a seat belt or putting some time on a tall shelf or overhead. It can also cause compensation patterns that may lead to more dysfunction in your exercise routine.
We have a 9 point assessment that we can evaluate your range of motion if you feel like you might be limited, let us know and we can test it out. We can do this remotely too. We do not have to be in person so if you’re out of state or county no problem We can still help.https://www.instagram.com/reel/CaqSHK9FW5L/?utm_source=ig_web_copy_link
Core Series –
Another one of our Favorite Core exercises is
Heavy Carries
Both farmer carries and Suitcase Carries are two of our favorites.
Loaded carries require different stability than other traditional core exercises and they are super functional for core strength and stamina we need in everyday life.
How often do you pick up a heavy bucket, bag or object in everyday life. Training those movement patterns and strengthening those muscles is key for never feeling that tweek or twinge when picking up something heavy. And…..They are super easy to incorporate in everyday training. Use a heavy Bag bucket or object. You don’t have to have Kettlebells or dumbbells.
Lower body Balance – For optimal strength balance here are some suggested percentages
Dead life 100%
Back Squat 80%
Front Squat 68%
Front Rack Step up 33%
Single leg Deadlift 45%
Single Arm Farmer Carry 50%
𝗙𝗿𝗼𝗻𝘁 𝘀𝗾𝘂𝗮𝘁𝘀?
Are you surprised?
𝗧𝗵𝗲𝘆 𝗕𝘂𝗶𝗹𝗱 𝗮 𝗦𝘁𝗿𝗼𝗻𝗴𝗲𝗿 𝗖𝗼𝗿𝗲
The position of the bar and upright torso works the front of your core (abs and obliques), and helps build the core strength you need to handle heavy weight in other lifts, such as the Back Squat or Deadlift.
The front squat builds phenomenal strength in the core, glutes, hips and legs; all areas that are involved performing nearly every other movement in the gym, sports, or life. Like the name implies, the front squat is done with the bar placed across the front of the body.
Front squats? Are you surprised?
They Build a Stronger Core
The position of the bar and upright torso works the front of your core (abs and obliques), and helps build the core strength you need to handle heavy weight in other lifts, such as the Back Squat or Deadlift.
The front squat builds phenomenal strength in the core, glutes, hips and legs; all areas that are involved performing nearly every other movement in the gym, sports, or life. Like the name implies, the front squat is done with the bar placed across the front of the body.
One of our favorite core strengthening Exercises. The Bird dog Row
Load this up according to your ability to not rotate your spine