@FitnessHeroics.

Your shoulders are used A LOT in CrossFit. From doing snatches, jerks, and presses they are important for many movements.  In general, sports are not good for shoulder health. Think about doing a WOD with thrusters, wall balls and muscle ups for 20 minutes and your shoulders are taking a beating. If you are doing enough mobility, which in most cases you are not, that will help to prevent some injury. However, we want to be “Scapjacked” and have strong shoulders to PR and RX the weight pain free. How can you do this? The crossover symmetry system is one tool that you can use to help strengthen these muscles.

You are not going to reduce the pain in your shoulders without addressing the underlying issue. To permanently fix your shoulders you need to address the problem, not mask the symptoms with pain killers and tape. While these are great moralities to reduce the pain temporarily it will return unless you fix the dysfunction and restore the balance to your shoulder. This can only be done by activating and strengthening the dynamic stabilizers of the shoulder complex, which is exactly what the Crossover Symmetry system is designed to do.

You might be asking what this system is and how does it work. The goal is to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury, and improve overhead performance. The  system addresses the specific needs, time constraints, and demands of the CrossFit athlete by combining the three phases of the Crossover Symmetry System (Activation, Recovery, and Plyometric), along with IRON SCAP, the high intensity scapular strengthening program. The Crossover Symmetry H.I.I.T (High Intensity Interval Training) System was engineered and developed by top sports physical therapy experts, athletes, and coaches.The Crossover Symmetry System will help most athletes who are experiencing symptoms of shoulder impingement and will restore them back to pain free training in as little as 3 weeks.

To reduce pain there are 4 phases:

ACTIVATION PHASE

The Activation program is the most important phase of the H.I.I.T System and should be used prior to any workout. It is a non-fatiguing dynamic shoulder warm up, designed to activate the essential structures of the shoulder complex. The Activation program will improve neuromuscular firing and increase blood flow to targeted muscles.

RECOVERY PHASE

The Recovery phase should be utilized post WOD with athletes whose shoulders give them persistent problems. It is also very effective following heavy workloads or the last event of a multi-day competition. The Recovery phase utilizes eccentric, or negative muscle contractions, which have been shown to be beneficial when treating chronic overuse injuries. The Recovery phase increases targeted blood flow to tendons and muscles to speed up the body’s healing processes.

 

LYOMETRIC PHASE

In the Plyometric phase, the athlete will perform five high speed plyometrics (oscillations) at the end or mid-range of the exercise. The plyometric program employs the principles of rhythmic stabilization in functional movement patterns that have been used for decades by the top sports medicine professionals in the world. By applying rapid alternating movements, the neuromuscular control required for timing, efficiency, and stability during high speed dynamic movements is enhanced.

 

IRON SCAP

IRON SCAP is the true strengthening phase of the HIIT System. It is an intense workout targeting the key scapular stabilizers that work as a force couple to balance and promote upward rotation of the scapula. IRON SCAP is an extremely effective program for strengthening the scapular stabilizers, which will improve posture, scapula positioning/rotator cuff function and energy transfer throughout the kinetic chain.

 

Having shoulder pain is no joke. Prevention and recovery to rehab an injury is an important part of keeping your body healthy and able to workout consistently. This is a great system to use in order to strengthen the stabilizer muscles of the scapula and arm helping them work in sync for greater mobility and by strengthening the muscles for pain free over head movements.Without a strong scapular foundation, energy transfer will be lost due to inefficient and excessive scapular motion decreasing performance potential.

 

 

 

References:

You can find more information on http://crossoversymmetry.com/functional-fitness/learn/hiit-system/

and on http://www.roguefitness.com/crossover-symmetry-hiit-system

 

 

One of the biggest things I hear most often is that “I didn’t prepare and pack my food”, therefore you make unhealthy decisions at the spur of the moment. Well not anymore ! Packing your meals into a fun bag or cooler is great to stay on track and maintain your healthy lifestyle.

I am a HUGE fan of 6-Pack bags. They have many varieties and styles to choose from and colors to fit your needs. I own 2 of them myself and they are the best for the busy days. You can fit at least 4 full meals along with a shaker and plenty of room for snacks. They also have backpacks so you can keep your gym stuff with you and really have no reason to not go!

Here are a few of my favorites to check out by clicking the Rouge link on our webpage and searching 6-Pack bag !

 

Innovator 500  http://www.roguefitness.com/6-pack-innovator

The Innovator 500 holds up to 5 meals, comes with the Snap lit containers, 1 nutrition container, 2 ice packs and adjustable side pockets for up to 4 drinks! Keeps 5 meals organized and independently accessible. Includes zippered utensil and supplement pockets, and won’t collapse when empty. The Snap Lid Containers are leak proof, BPA/PVC free, and microwave-, dishwasher-, and freezer-safe.

Expedition 500 Backpack

 http://www.roguefitness.com/6-pack-expedition-backpack

Designed for endurance in and out of the box. The Expedition 500 Backpack offers comprehensive meal management capabilities while storing gear for the gym and technology for the office. Comes preloaded with 5 Snap Lid Containers, 1 Sports Nutrition Container, 3 Gel Packs, and 1 drawstring shoe bag. Features a fleece-lined technology compartment for laptops/tablets up to 15” and a fleece-lined pocket to protect sunglasses and other eyewear.

Features:

• Insulated modular core system keeps up to 5 meals organized and independently accessible. Includes zippered utensil and supplement pockets, and won’t collapse when empty.
• Extra large main compartment for clothing, workout gear, toiletries, and personal items
• Internal organizational pockets for wallet, keys, phone, and music player
• Fleece-lined technology compartment fits up to 17″ laptop/tablet

Voyager 500 Backpack

http://www.roguefitness.com/6-pack-voyager-backpack

The Voyager 500 offers comprehensive meal management capabilities while storing gear for the gym and technology for the office. Pre-loaded with 5 Sure Seal Containers, 1 Sports Nutrition Container, and 3 Gel Packs. Features an expandable bottom for damp workout clothing and fleece-lined laptop/tablet (up to 17″) compartment.

Features:

• Extra large main compartment for clothing, workout gear, toiletries, and personal items
• Internal organizational pockets for wallet, keys, phone, and music player
• Fleece-lined technology compartment fits up to 17″ laptop/tablet
• Back smart panel slides over wheeled luggage handle
• Expandable side pocket holds up to 1L water bottle
• Internal side pocket for wraps, gloves, or jump rope
• Deluxe padded back and shoulder straps for maximum carrying comfort
• Adjustable strap across sternum for stability

 

 

Check them all out ! If you prep, plan and prepare you will have no excuse not to succeed in your fitness journey !

 

In the world of CrossFit, burpees are hated by many. Why you ask? Well if you have never done a burpee, its the simple act of starting in a standing position, dropping your body to the floor so the chest and thighs touch then return to a standing position by jumping and clapping overhead. It’s a beautiful disaster that is programmed at the WORST times in a workout, usually as the last exercise !

The burpee was invented by a man named Royal H. Burpee in the 1930’s. It was used as a test to assess overall fitness. This is a great test of speed, muscular endurance, and stamina. But why is it hated so much? Well here are some great examples as why it’s one exercise that is dreaded by many CrossFit athletes.

* Drop down get up, do it again.. and again….. it’s a sad vicious cycle. Any time you have to go from standing, to laying flat and back to standing it takes a lot of work and effort. This is why burpees are great, they are total body movers. If you ever need something that is going to increase your heart rate and hit a multitude of muscle groups this is the move for you!

 

*They are always bundled in HIGH number rep schemes, like 50-100….. Yes this requires the mental toughness to kick in and keep you moving.  This is where your endurance plays an important part into your training. If you are not a well conditioned athlete, you are going to have a hard time with keeping a steady and fast pace.

*They are put into the worst possible parts of the workout. Many times burpees are placed at the end when you are tired and your just ready to be done. This is mental and your determination needs to kick in. They are also combined in workouts. Like if doing a pull up isn’t hard enough, lets add a burpee to make it a bit harder. I like to think of them as mental toughness exercises. They are just there for you to go to that dark place and dig deep !!!

* Knowing your capacity is also important. You need to know how to pace yourself. So if the workout has 100 burpees for time, you don’t want to just hit it hard from the start. You need a plan and know how hard and fast you can work with minimal rest! Pacing yourself and starting slow working to a higher capacity is the way to go !

Learning to LOVE burpees is key ! It’s one of those things that you need to accept and just learn to love so when you see it for a workout your like YAY BURPEES not oh this is going to be a suckfest ! If you can find your peace, work hard and stay moving you will increase your fitness, muscular endurance and get stronger overall !!!

Ok ready 3..2…1… BURPEES !

 

Learning how to do a free standing handstand can get quite frustrating if you don’t know how to progress into it. With the following video, it explains 2 drills that you can incorporate into your training to create a more balanced free standing handstand position.

Two steps that will accelerate your learning process are:

1. Using the frogstand position to sharpen the strength and control in your fingers.
2. Build up slowly to a freestanding handstand by kicking up gradually, legs scissored.

The frogstand is an excellent bodyweight hold to hone your fine motor skills. To perform the frogstand: 

1. Sink into a deep squat and place your palms on the ground in between your feet, so that your triceps press against the insides of your knees.
2. When you push your feet off the ground, learn to use your fingers and wrists to manipulate the pressure and stay in the hold. This rudder-like use of your hands will be key in the freestanding handstand.

To begin the true handstand:

1. Place your palms on the ground again, arms fully extended.
2. Instead of haphazardly kicking up, first swing one leg like a pendulum, keeping it straight. You want to fall short rather than overshoot and land on your back. Keep your legs scissored apart – you’re still trying to find balance in this step.
3. Aim to progressively get closer and closer to the vertical position, but with your legs still apart.

 

When you are fully upright, use your fingertips to keep your balance as you slowly move your legs together. By leaning these two skills you are going to gain the stability and confidence to be walking on your hands in no time !

Reference

http://breakingmuscle.com/video/2-ways-to-bulletproof-the-freestanding-handstand

CrossFit has taken the world by storm and has been increasingly getting more popular as the Games get bigger! There are two types of CrossFit models: One is the functional fitness we want to obtain at our individual boxes that consists of functional movements done at high intensity for the betterment of our health and fitness. The second is now the sport of CrossFit at a competition level among high level athletes.

Many athletes, especially those that are looking for the competitive edge after they out grew high school and college sports teams, feel they automatically will be good at CrossFit because they had success in their individual sport. Oddly enough, CrossFit is a humbling sport and it takes TIME and CONSISTENCY to develop the muscle patterns needed to succeed.

The first thing that you need to respect is learning to trust the process of the program. There is a progression for everything, and if true results are going to be achieved, then hard work and dedication are required. In the gymnastics of CrossFit, you must have the strict movements down first. A stable base of support and strong core stability must be developed before higher-skilled movements can be performed. If this is not developed to handle the workload injuries can occur. You also need to be practicing movements in correct form and not just making sloppy attempts to prove you can lift a specific weight or gymnastics movement.

So how do you get better and learn to trust the program ? First, listen to your body. If your body is telling you it needs to slow down or it needs rest, it probably does. Competing in CrossFit requires you to be good in ALL domains. If you learn to get good in all areas everything will fall into place. It is important to work on mastering more advanced skills but in order to get strong you can’t get caught up in lifting all the time. You must understand that to build strength, you must rest. Continuous training can actually weaken the strongest athletes. Recovery days are the only way possible to restore muscle tissue breakdown to make you stronger.  You should never be in perpetual soreness. Listening to your body is crucial.

If you have an injury let it heal. The longer you ignore injuries, the longer it will take for them to heal. Don’t be too proud to scale or change a movement that may reactivate an injury and elongate the healing process. You are in this for the long haul and it is important to see the big picture. Think, “I want to work smarter, not harder.”

Understand the programming and how it works to keep you safe. Especially in regards to the amount of repetitions you’re doing of a given movement, the amount of load you are stressing your skeletal system with, and the movement combinations that you are hitting. Start keeping  a journal of your workouts and your performance. Neuromuscular fatigue can last for several days and affect your workouts, leading to frustration for those with an upcoming benchmark or competition in which they want to do well. Learning how much volume your body can handle is also very important. In understanding all of these components you will be more in tune with your body !

Learning your body, how much you can do, and how much rest you need is imperative to the sport of CrossFit. In CrossFit, you have to be willing to crawl before you can walk. You can’t get caught up in the leaderboard or what others around you are doing. You must be willing to learn at all times, to take coaching advice, and to stick to consistent programming.Once you adapt to a given stress, you will require additional stress to continue to make progress. The only way to adapt to this stress is practice, repetition, and rest. In the gym is where you train, and in the arena is where you put forth in competition what you did in training.

Sometimes we all just need to stop and enjoy what it means to improve. Do not put pressure on yourself or think it has to happen now. HAVE FUN !!!!! Never forget this. This is why you love CrossFit. It is why you choose to go to class every day and put the work in. Put a smile on your face and work diligently towards your goals. If you do this, then you will find yourself in a satisfying place.

 

Hey got your attention on that one didn’t I?? No I don’t mean shots at the bar, I mean HEALTH shots!

Sometimes the missing key to fixing a problem might be found in the world of natural medicine and using health shots as a remedy ! Different shots can help with different problems. Clients come to me to with various health issues like adrenal fatigue, headaches, weight loss or gain, and many other problems. Doing health shots daily can help increase your immune system and help you recover faster!  So let’s look at some common health shots and what they can do to help your body !

Wheat grass shots are a good way for you to get a lot of your daily vitamin needs in one gulp.One pound of wheat grass has the same nutritional value as 23 pounds of other vegetables. It is a good source of vitamins A, C, E, and K, in addition to many other vitamins. Drinking all of those nutrients concentrated into one shot will help prevent overeating, stimulate circulation, improve digestion, and detoxify your body.

Chlorophyll can heal your intestinal tract, improving digestion and assimilation of nutrients.Chlorophyll can also give you a huge energy boost. It helps rebuild and replenish your red blood cells since its cellular structure is almost identical to your blood’s building block, hemoglobin Because of this, chlorophyll allows the blood to carry more oxygen from your lungs to other parts of your body. In addition to all of those benefits, it also helps ease inflammation, strengthens the immune system, and protects against many carcinogens.

The amazing benefits of apple cider vinegar are piling up ! Taking apple cider vinegar shots are amazing for a quick and effective energy burst, but that’s just an added bonus. It actually helps ease digestion, detoxifies the body, kills head lice, and balances the pH of both your body and your skin. Make sure that you are diluting the apple cider with something like a lemon water or juice and do not drink it straight !

Ginger and lemon together is an unbeatable force to be reckoned with. Ginger is antiviral, antiseptic, antihistamine, and anti-inflammatory. It also helps tame nausea, stimulate circulation, and heat up the respiratory system to break up congestion and clear sinuses. Lemon juice also has some amazing benefits. It’s rich in vitamin C, which is an antioxidant essential for healthy immune function, proper digestion, and wound healing. If you ever have a cold or are feeling under the weather this is the combo for you!

Acai  is richer in antioxidants than almost any other fruit. One berry contains ten times the amount of antioxidants as grapes, and twice as much as blueberries. The antioxidants in acai promote skin and heart health, boost energy and blood circulation, improve mental function, and help to keep cells strong so they can fight against the invasion of free radicals.

Goji berries contain high concentrations of many vitamins and minerals, as well as phytochemicals. They contain high concentrations of many vitamins and minerals, as well as phytochemicals such as beta-carotene, zeaxanthin, and lycopene. Goji berries have been used for years to treat a huge variety of common health issues including diabetes, high blood pressure, fever, and eye problems. Studies have found goji berry juice to have many other benefits, too, in regard to mental well-being and calmness, athletic performance, and sleep quality.

Spirulina is 60% protein (meat is only about 27%) and is a complete source of it, containing all of the essential amino acids we need to live. It is rich in a huge range of other nutrients as well, which provide you with a huge range of benefits – suppressing the growth of bad bacteria, promoting healthy digestion, balancing brain chemistry, and helping with problems such as chronic fatigue, anemia, and blood sugar issues.

 

Try adding in one or two health shots a week and then increase to the daily. You will start to reap the amazing benefits in no time and you will feel better ! Doing health shots can   keep you feeling young, vibrant, and energetic, and you might even notice the added bonus of healthy looking hair and skin. Your body will slowly learn to detox and you will start to function at an optimal level every day !

Reference

 

http://breakingmuscle.com/supplements/10-shots-health-coaches-love