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functional training

CrossFit beginner’s WOD #3

March 14th, 2012 by Phil Brown

Run 1 mile

50 0r 75 or 120  box jumps or jumps to a static object – around 16″ high will work fine to begin with. 12″ if you find that too difficult.

Run 1 mile

NOTE: box jumps options for reps are scaled from beginner to more advanced in number. Pick what will enable you to keep going without ending up taking a big break between each single rep!

You can also scale the distance of the run if you wish, to 0.5 mile

Box jump video worth a look here

box jumps

 

CrossFit beginner’s workouts

February 29th, 2012 by Phil Brown

As promised at last night’s community class class, the first of the beginnner’s CrossFit workouts. These WODS are bodyweight workouts for everyone and are designed to simply get you used to the basic mixture of the WOD without having to go to the gym or try to find weights. I will post options if you have a set of dumbbells at home.
If you are a complete beginner or returning to exercise after a long period, try to fit one of these into the week alongside our class at Friars. If you are used to circuits and have a reasonable level of conditioning, try 2  and see how you go.

WOD 1

3 rounds for time of

10 burpees – or, if you have a real struggle with burpees to begin with, try up and downs

20 squats (weight into the heels!)

30 sit ups (as practiced in class first week)

A good burpees video here – go to the burpee demo on the list

Up and downs are demoed in this video

Post your times/comments in the Facebook entry.

 

A window of opportunity

October 19th, 2011 by Phil Brown

Treating people at Muscle and Movement Health Anglesey involves two things: The first is soft tissue therapy to release tight muscles and stretch connective tissue. This treatment brings new freedom to clients as they find movements that were restricted by pain restored. The effect can be immediate and the feeling of relief wonderful.

The second thing is movement retraining. Everyone who comes for treatment will be given their own exercises to do. These are usually two or three movements or stretches that are given to help “reprogramme” your body into more efficient movement patterns. Without establishing these longer term changes, the older, non – optimal movement patterns will simply reassert themselves. It is these movement patterns that, in many cases, have led to the ultimate expression of pain and limited movement.

Old habits…..

In this way, soft tissue therapy is the window of opportunity for a client. Treatment opens up movement again, where it was restricted. Once that movement is regained however, the body needs to be taught to use that freedom in new ways. Old habits die hard and formal retraining is required to lay down new “pathways” of movement that the body will eventually keep to in a more intuitive way. These new patterns, if movement retraining is successful, become new habits.

Willpower is not enough

It is not enough to tell someone to “sit up straight” or to keep their shoulders back or their chin higher. Postural habits that have become established over years cannot be overridden by willpower alone, just as lifting a barbell from the floor in perfect form cannot be done without consistent practice.

Imbalances in posture and movement involve inhibitions in the neuromuscular system – the system made up of the relationship between the brain and the muscles of the body. A common example is tightness and pain in the upper shoulder muscles. Very often, this is due to the mid and lower muscles of the upper back and shoulder girdle being inhibited. Simply put, it is as if they have forgotten how to work effectively. The result is that the muscles in the upper shoulders and neck end up doing the extra work to compensate.

Sleeping Beauties….

Inhibitions like this establish themselves all the time and can only be re-established by a kind of  ”rote learning” achieved through repetitive movements and muscle contractions that will “wake up” the “sleeping” muscles and bring them back to life.

Use it or lose it

Once these muscles become more responsive again, training must be maintained, otherwise regression occurs: the muscles will return to being lazy. Here, the old saying really is true….if you don’t use it….

Onward and upward

The second stage of movement retraining is actually the ground for a long term, life changing choice for many people. The choice is whether to make progress from here by building on a more balanced foundation of movement. Once range of movement and postural balance has begun to be restored, regular and appropriately scaled exercise can gradually increase and improve these elements as well as increasing strength, cardiovascular fitness, agility, co-ordination, balance and muscular reaction time. These qualities make re-injury and pain less likely, make physical work easier and improving performance in sport.  There are also far reaching, beneficial effects on the heart, lungs and blood pressure.

Duracell Bunnies

The one single basic reason for many, many of the injuries and pain syndromes I work with at Muscle and Movement Health is this: a lack of regular physical exertion that stresses the body enough for it to adapt by becoming more durable and maintaining that durability.  As we get older, if we do not have some form of regular physical activity to encourage upright posture, balance, co-ordination and strength, we will become bent, ungainly and weak.  As we do, risks of falls become greater and our confidence begins to drop.  Aging is unavoidable, but maintaining the fitness of our muscles and our movements can help see us into old age with far more vitality.

An end of pain but only the beginning of the cure

When a client comes for their last treatment at the studio, it is more and more common for us to spend at least as much time on exercises and movement as it is on the treatment couch. My aim with all my clients is to see them walking out of the door, upright and balanced and ready for making exercise part of their lives.

If you want to discuss how Muscle and Movement Health can help you improve your fitness and vitality, for life and sport, visit us at the website and read more about what we do, or call to chat with Phil Brown on 01248422260.

 

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