CrossFit

Joint mobilization is an important factor for proper range of motion and function. It is needed to ensure that the joint is moving properly, which in turn allows for normal osteokinematic movement and function. Without proper joint mobility, there can be friction and pain due to the bones not moving correctly.
 
Transcript: "Why is joint mobilization important for proper range of motion and function. So joint mobilization is what's going on between the bones range of motion, is what's going on as far as movement goes of a joint. And then function is what someone can or can't do with that. So basically if we're looking at the shoulder at the ball and socket joint like this and Joint mobilization is how much the ball my humeral head for example is moving up and down, right? So that is joint movement. Then we have our range of motion. That's how much my shoulder is moving up or down, or out to the side, or externally rotating, or any of these sort of things that's range of motion. And my function is, I can throw a ball. I can lift weights overhead. I can do any of those kinds of things we need to have what's called, our throw kinematic movement that's movement at the joint or joint mobilization. In order to have Osteo kinematic movement. And function, which is what our actual bones are doing and movement in that way. So, for example, this shoulder joint again, the ball has to move down in the socket in order for the shoulder itself to move up. So if it doesn't move down in the socket like that and it rides up then you're going to get grinding and scraping and pain. So normal joint movement joint, Mobility is very important for normal range of motion."

CrossFit sets itself apart from other forms of exercise by its varied exercises and the different modalities it employs, such as weightlifting, cardio, and bodyweight movements. It also offers different ways of working out, like AMRAP or time-based sessions. Lastly, it's fun!
 
Transcript: "What do you think? Sets CrossFit, apart from other forms of exercise? Oh, it's a good one. So CrossFit the fact that the exercises are varied and it hits several different modalities on a regular basis. That's why I think that it sets it apart, right? So we're not doing the same thing over and over again. We're challenging the body. We either have skills that are considered weightlifting skills. We have skills that are considered minor structural cardio. We have skills that are considered He's right. So bodyweight sort of movements so it's those three different modalities or modes of exercise combined with a couple different types of way that we do the activity. So we're either going to have something that's done for time or something that's done for reps, right? So it's either going to be like an amrap as many reps as possible or there was going to be a do all this work and finish it in this much time. So there are so many variables that's just as far as like how work at a structured and the types of exercises. That are done in the workout, that is going to set it apart and that way. So there are things that CrossFit lakhs as well. I mean, it doesn't do the same thing that every other sport does but if you're going to pick one sport, I'm obviously very biased. I think that CrossFit is set apart because of this, so many different modalities and so many different ways of challenging. The body that goes into it, plus it's super fun."

My favorite core exercises are 10 Tuck ups, 10 second hold in tuck position, 10 V-Ups, 10 second hold in V-up position, and 10 Hollow rocks. Repeat 3 times.
 
Transcript: "What are your favorite core exercises? So I like the fact that we don't have to do specific core exercises, if we are always using our core, right? So for bracing our core for staying engaged, I don't have to just knock out 20 minutes or 5 minutes or whatever Babs because I'm using it all the time in all my cross that activities but I do have a nice little core routine that I like that. I'm going to show you here. So it's 10 tuck UPS, 10 second, hold on it. Tuck position, 10 v-ups 10-second, hold in a V up position and then 10 Hollow rocks and repeat that three times through."

To improve on water events in a CrossFit context, it's important to swim as much as possible and find a physical coach to provide feedback. It can be difficult to use equipment on pool decks, but if open water or 50 meter lanes are available, it is an advantage. Open water swimming is great for exposure therapy and practicing at a higher heart rate.
 
Transcript: "I think the first step to improving on water events in a CrossFit context is first of all getting into the water as much as you can. You know, right now I try to swim at least two times a week and you just get that level of comfort and you sort of get that cruising speed and stuff, it feels a little more natural. Another huge Advantage is if you can find a physical coach to be there and watch you, obviously that's a huge Advantage. You can take all the tips you want from YouTube and I would encourage everyone to do that. But there's nothing that beats instant feedback and Hands-On coaching. One of the biggest challenges is you can't really bring equipment to pool decks and a lot of times we have to do, you know workouts with a certain amount of equipment in them. So I sometimes try to do things just on the side of lanes where I can do some, even just simple, push-ups burpees things like that, bring a yoga mat so you're not worried about slipping on the tile and lifeguards aren't coming over to rescue you but If you can do that, terrific, if you can get to open water and or 50 meter Lanes, it's extra Advantage. Open Water Swimming is great because if you can get to a something or somewhere that has a little bit of a beach, you can bring a dumbbell or something and just do something to get your heart rate up, jump in the water, repeat practice, doing that swimming, with high heart rate. That's what's going to get you. The most comfortable, a little bit of that exposure therapy."

My training days don't change much going into the open, but I do start to focus more on CrossFit style workouts such as am ramps and couplets/triplets. I also plan when I'm going to do my open workout, typically taking an active recovery the day before and doing the workout in one shot.
 
Transcript: "My training days don't change a lot going into the open because I'm not really peaking for the open. I kind of use the open Period as a time to just you know get back to Baseline Fitness start doing some more CrossFit style workouts where you're doing, maybe those am ramps or things like that. That you might see in the open, lots of couplets, lots of triplets, that kind of thing. Whereas before that I might be doing a lot more strength, phase work, or some sort of specific phase of training. It's time to start getting back into CrossFit mode but not really ramp up the intensity too much. Yet for me, I still keep all those skills and things rolling like I would in the offseason and I just keep building and focus more about the quarterfinals or semi-finals, but it is good to start to mix in things that you think you might see coming up in the open. So you're not really caught with your pants down. We do more. Am Rouse. We do more of those time, domains, like, seven minutes to 15 minutes, that we often see in the open. Oh and it pays to have a plan like know when you're going to do your open workout so I will typically take an active recovery on Thursday swim or something and I'll do the open work out on Friday in part of my first session. So I know when I'm going to do it, I do something the day before that's going to make me feel good and then I get there, I knock it out, I usually do it in one shot and then I move on and and keep caring for with the rest of my training. There's lots of things to work on."

Reduce the intensity and volume of exercises that are affecting the area of injury. Progressively load the tissue by doing lower intensity exercises and isometrics to keep blood flowing to the muscles without causing further impact. Give it 4-6 weeks before attempting to come back early and risk setting yourself back.
 
Transcript: "This is a good question. A lot of people have some fancy takes on this kind of thing, but for my money, simple is better. And I'm also a manual therapists. As a chiropractor that helps people deal with injuries. So my advice is you should cut down your training, intensity, a fair amount, and cut down the volume of things that are, you know, affecting the area of injury. So let's say I hurt my knee and I have a bunch of squatting like cut the volume of squatting for both of those things intensity. And um, you could probably cut it in half reduce your range of motion even slightly. So that you're avoiding some of those really tender spots that are bothering. It just for the short term after a few days of that or week of that, you will start to build those things back in, you want to build in full range of motion without pain first. Then you start to build up a little bit of volume and intensity. It's all about Progressive, loading tissue injuries recover, its metabolic tissue, they recover pretty well. Well, so spending some time, rehabbing doing lower intensity exercises, doing isometric, exercises, things that are going to keep the blood going to those muscles but not cause any kind of impact is really important. And, you know, most muscle injuries. We say kind of four to six weeks. So you got to be a little bit patient but it's better to do it. Now then try to come back early and keep setting yourself back. So try to try that on and see how that works."