Reminder to sign up for your Functional Movement Screen this Friday 2/3 from 3-6pm…..just click on the banner to the right. Make sure you don’t work out before your scheduled time slot. **If the scheduled times don’t fit into your schedule, contact me at mkalbrec@gmail.com and we can try to set something else up! Slots are also available already for Friday 2/24 from 3-6pm.

Next Level Invitational Summer Series – Iron Will I

Some of CFSB’s fittest are at it again this weekend.  Danielle B, Andrea B, Sara C, Hollie P, Gus, Matty Stew, Amanda L, and I will be kicking off the NLI Summer Series – Iron Will with Event 1 this Saturday at the Laguna Hills High School Stadium in Laguna Hills, CA.  Please come show your support for our athletes!  Spectator tickets are $8 online and $10 at the door.

For detailed information on the event, including workouts, heat assignments/times, driving directions, parking info, and to purchase spectator tickets, go to the NLI event website  here.

2012 Reebok CrossFit Games

It’s official, registration for the 2012 Reebok CrossFit Games is now open!  What are the CrossFit Games, you ask?  In short, they are the premier test to find the fittest individuals on the planet.  2012 marks the 6th year in the event’s history and as CrossFit continues to grow, this year’s competition is guaranteed to be bigger and better.

The official CrossFit Games season consists of three stages, all of which are broken down into several categories, to include Individual Men and Women’s divisions, a team competition, and several Masters (45 and older) age categories.  The first stage, known as the Open, begins Feb 22nd and consists of five workouts over five weeks. Everyone in the WORLD is invited to compete at this stage…yes, EVERYONE.  Participants can choose to have their performance validated at a CrossFit affiliate, or submit a videotape of their performance to the Games website.  Scores are submitted online and at the end of the Open, the top competitors in each division will advance to Regionals, the second stage of the competition, in which eligible athletes go head-to-head in a three-day on-site competition, with judges, screaming fans, cameras, and some killer workouts.  From there, only a small number of men and women will advance to the third and final stage – The CrossFit Games, right here in sunny Southern California at the Home Depot Center July 13-15th.  In an effort to avoid plagiarizing the whole CrossFit Games website, I provided a pretty abbreviated description but for more detailed information, just click here to check out the official 2012 CrossFit Games website.  Click around.  You can find tons of info, cool videos, and articles all about the Games.

2011 SoCal Regionals - Cody, Jeremiah, Danielle, and Courtney Straight Crushin' It

What does all this mean for you and CFSB?  Good question…everybody and their mom should register for the Open.  This is not only a great opportunity to be part of the growing CrossFit community and the sport of fitness, but also an opportunity to test your own fitness and see how you stack up against the rest of the world.   But that’s not all.  It only costs $20 to participate and doing so could potentially help our Affiliate Team make it to Regionals. Here’s how…

Chris R. Fresh On The Competition Scene

Everybody registers and competes as individuals, but will also be registered as part of CFSB’s affiliate team. When scores are submitted for each Open workout, the top three scores (both men and women) from our box will go towards our team’s overall score in the region (SoCal).  Yes, your score on any given workout can potentially get our team to Regionals. There are 17 regions in the world, many of which encompass several countries, states, or entire continents.  SoCal, however, is a region in itself and is, by no debate, the most competitive region in the world. We need your help!  You can start by creating your CrossFit Games account here.

Ron's Training For Masters

I know what you’re thinking, “My scores will never be good enough to contribute to the team’s score so why should I even bother registering.”  First of all…BS.  I’ve seen all of our athletes perform and I know many of you are closet “fire breathers” that have some serious talent/fitness that can definitely contribute to our team score. Second of all, on any given day or any given workout…it’s anybody’s game.  Get my point?  Have you registered yet? Oh, I almost forgot…the team with the most registered athletes in the each region will also win free tickets to Regionals, equal to the number of registered athletes on the team.  So you not only get to help our team make it to Regionals, but you could also get a free ride to watch them compete in May.  And if, by some miracle, we also get the largest registered team in the world, we will get the same number of tickets to the Games in July and also get affiliate fees waived for life.  Forrey likey…

Suzie Ready To Destroy The Female Masters Division

If you have any questions about the CrossFit Games or competing in general, just ask me, Forrest, Cody or any of our seasoned competitors.  We’ll do our best to answer any of your questions.

Future Games Competitor...Clearly

Important Dates/Locations

CrossFit Games Open Registration begins
Feb 1
Online Registration

The Open
Feb 22-Mar 25
Your local affiliate (CFSB)

SoCal Regionals
May 11-13
Orange County, CA

The Games
Jul 13-15
Home Depot Center – Carson, CA

Time to start preparing…do you have what it takes?

Workout of the Day

Muscle Spotlight: Pectoralis (pec) minor

Location: This little guy hides behind the pectoralis major, connecting from the front of your shoulder blade to your ribs

Function: it basically helps stabilize the shoulder blade, while also helping with small little movements

Detailed Function: stabilizes, depresses, protracts and downwardly rotate the scapula

Why is this muscle important?

This is not really a muscle that we spend strengthening or focusing our workouts around. It usually works without trying when we work on shoulder stabilizing activities (planks, push-ups, ring dips, OH squats, etc.). The reason why this muscle deserves spotlight is because it’s usually the culprit to a lot of dysfunction in the shoulder and/or neck. This muscle commonly become tight and short because of poor posture. When we sit with our shoulders rounded forward, this muscle just continues to stay tight. When it’s tight, the shoulder blade is put in a very very bad position. It causes the shoulder blade to be tilted forward, which then causes problems when we try to move our arms over head. Pec minor tightness alters the normal mechanics of the scapula-humerus rhythm and can lead to shoulder impingement, rotator cuff tears, etc. There are also a lot of nerves and blood vessels that run underneath the pec minor muscle which get compressed when it’s tight. This can lead to problems such as thoracic outlet syndrome that cause numbness/tingling into the arms.

How to we prevent/correct this problem with the pec minor?

Have good posture!!! It’s such a simple recommendation, but very hard to actually do. Just imagine your shoulder blades sliding down into your back pant pockets as you read this:) Good posture can help, but if your pec minor is already really tight you have to work on stretching it. Here are some good stretches to try to target the pec minor. Most of them target the pec major as well, but this is good too because your pec major needs to be pretty stretched out before you can even target the pec minor.

Add the foam roller underneath for a more intense stretch. You can also move your arms up and down like you're making a snow angel, while trying to keep your arms relaxed on the ground.

Similar to the scorpion stretch that we doI haven't tried this one but it looks creative!

The pec minor is actually really challenging to stretch because it’s hard to get in the correct position (hence the millions of various stretches I shared). So it’s probably best to tackle your pec minor with the lacrosse ball as well as stretch it. This way you can really target the muscle and break up any adhesions that have been created from years of poor posture. So give your pec minor some love this week, either with the lacrosse ball on the wall or on the floor if you feel like you can tolerate the pressure from the weight of your body. Try putting the ball on either the wall or one of the racks, and move your arms up and down (or side to side) to do give yourself some active release.

*You may feel some numbness/tingling into your arms with these stretches because there are a lot of nerves and blood vessels under the pec minor! So take frequent breaks to shake out your arms. No need to push the stretch until your arms are numb.

** It’s always important to take big breaths while you stretch, but it’s especially helpful with this muscle because of it’s attachment to the ribs. So think of your rib cage expanding as you take breaths in and out during the stretches or with the lacrosse ball.

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Workout of the Day 1/30/2012

A.  3-5 Rounds: 90 seconds rest
(to build strength for Muscle-Ups:
<1 strict pullup and <1 strict dips = 5 strict pullups + 5 strict dips with the lightest band you can do for 5 reps in a row
<5 strict PU and <5 strict dips = max strict PU + max strict dips every round
>5 strict PU and >5 strict dips = 5 chest-to-bar PU + 5 bicep-to-ring dips
>5 strict c2b PU and >5 strict b2r dips = 5 muscle-up transitions + 5 false-grip pull-ups
<5 Muscle-Ups = 5 Strict Muscle-Ups with the lightest band possible and false grip work if necessary

B.3 Rounds, each for time:
10 Box Jumps (30/24)
10 Burpees
400m Run
Rest 1 minute

Fundies

A. 5 Rounds
10 DB Push Press
20 Squats
45 sec Chair Pose

B. 3 Rounds:
B. Single leg Back Kick w/extended DB Press
Hanging Ab Twist
Knee Tuck Jumps

First, what you can expect from me:

1. Do no harm. My first goal as a coach is to avoid causing any physical harm to any of my athletes. An injury is detrimental to not only your performance, but your life, as it brings with it pain, frustration and lifelong changes. Doing no harm also includes working to heal past injuries, whether through rehab or mobility, in addition to smart programming and coaching to minimize future injuries.
2. Improve athletic performance. My second goal as a coach is to improve your athletic performance as quickly, safely, and easily as possible. This includes all ten of CrossFit’s general physical skills: cardiovascular endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance.
3. Educate. My third goal as a coach is to educate my athletes on both what they believe is important, as well as what I believe is important. This includes nutrition, programming, mental health, etc.
4. Achieve goals. My final goal as a coach is to help my athletes achieve challenges they never thought possible. This is what fuels me when I wake up every morning. From your first push-up, to your first 5k, to your 500lb deadlift, to your CrossFit Games preparation, I want to help you guys achieve everything you are capable of.

1. Avoid injury. Just as my first goal is to do no harm to you, I expect that your first goal should be to do no harm to yourself. This often gets lost in striving for new ground on athletic improvement, but is important to your lifelong development as an athlete. This includes informing your coaches of pain, weakness, or general malady that we should be aware of.
2. Be coachable. Simply stated, the athletes most willing to learn and be coached will see the best improvements, from health, to body composition, to movements patterns, to injury prevention. Those that listen and learn will always come out a step ahead.
3. Show up. Don’t make excuses, make commitments.
4. Ask questions. It is what we are here for, to help you guys. Often, we have a huge amount of knowledge, but only give a little bit in a class setting due to time constraints. So, if you want to know something, ask. We will either have an answer, or find one out.
5. Use common sense. While often taken for granted, every single one of you is smart, so act like it. You know when something doesn’t feel right, or when you should take a second to figure something out on your own.
6. Respect others. This means cleaning off your sweat, picking up your bar, and cheering on your classmates. It’s the golden rule, enough said.

Finally, as both a coach and an athlete, I expect that you will never stop believing in yourself, that you will never stop dreaming of what is possible, and that you will never stop attempting to better yourself on a daily basis.

If you don’t know already, I am an advocate for Barbells for Boobs, and while I rarely campaign for things, this one is super easy for all you Facebook fanatics. For every “like” SicFit (think Facebook for CrossFitters) gets between January 18 and February 18, they will donate $1 to Barbells for Boobs. So go and like the page already.

Workout of the Day

A. Deadlift 5-5-5

B. 5 Rounds For Time (>365/225 DL: Use a Vest):
7 Deadlifts (225/155)
11 Burpees
(Josh Everett: 4:06 with 25lb vest)

Rest exactly 5 minutes, then run 1 mile. Score is total time.

* Compare to 9/19/11

Fundamentals

A. Pistols and Pull-ups (review scaling)
4 Rounds:
5 pistols each side
5 Pull-ups

B. 3 rounds
10 Pistols, left leg
10 Knees to elbows
10 Pistols, right leg
10 Push-ups
100m Run

This weekend, CrossFitters from all around the country will descend upon the OC Fair and Events Center in Costa Mesa, CA for one of the biggest CrossFit competitions outside of the Reebok CrossFit Games.  Just days ago, the “secret location” for the 2012 OC Throwdown was finally revealed as competitors and spectators anxiously awaited the venue of this year’s epic two-day test of fitness.  It will all go down at The Hangar, a 23,000 square foot facility boasting 50 foot high ceilings and 50 foot high hangar doors that can be rolled back to give the venue an indoor/outdoor feel.  The event will feature three HD cameras shooting real time high def footage to a 50′ projection screen. Two cameras will be on the ground and one birds eye camera will be above the competitors’ pit to catch all the action.  Surrounding two sides of the 60′x60′ competitors’ pit, their will be elevated bleacher seating for 2,000 people with VIP boxes on the ends.  This year’s event features notable CrossFit Games competitors, as well as a substantial cash prize for top finishers.  Needless to say, the stage is set for an amazing weekend, showcasing some of the best CrossFitters on earth doing what they do best.

2012 marks the third year in the OC Throwdown’s history and over the past two years, athlete and fan participation have grown exponentially (Read about CFSB’s experience last year in Cody’s post OC Throwdown Lowdown).  In order to give everyone a fair shot at competing, an online qualifier was held over the course of three weeks, in which over 1,100 athletes from all around the country competed in three separate qualifier WODs.  Each athlete had one week to complete each workout and post their results on the event’s website, where scores and times were racked and stacked against all other registered athletes.  By the end of the three weeks, the huge field of hopefuls was narrowed down to the top 150 men and top 100 women who will have the opportunity to compete this weekend.   Six of those competitors will be representing CrossFit SouthBay.  Check them out below!

If you have never been to a CrossFit competition or are thinking about competing, there is no better opportunity to see what it’s all about.  All the action kicks off on Saturday with opening ceremonies at 8:30am. WOD details will not be released until right before each workout.  For a complete schedule of events, go here.  For event details, including driving directions, parking info, maps and to purchase spectator tickets, go here.  You can also click on the links below to see when our specific athletes will be competing.  First, go to their particular division to find out what heat they will be competing in, then go to the heat schedules to see what times they will be competing each day.  Over the course of the weekend, there will be 6 total workouts, and “cuts” will be made until the top 8 competitors in each division will be left standing to take on the Final WOD on Sunday afternoon.   Come out and show your support for our athletes and experience some good times and killer workouts!

Advanced Men’s Heats

Women’s Elite Heats

Women’s Advanced Heats

Heat Schedule Day 1

Heat Schedule Day 2

Cody is not only a great coach, but is also no slouch when it comes to CrossFit competitions.  He qualified for the Advanced Division with a consistent showing in all three qualifiers.  Having competed in the Reebok CrossFit Games Regionals last year as part of our affiliate team as well as numerous other competitions, he’s ready to get this year’s CrossFit season started with a bang!

Danielle B. has come full circle as she first tried her hand at competing at the 2011 OC Throwdown a year ago.  Since then, she has been one of our most consistent competitors, having represented CFSB in over 10 local competitions, including the Reebok CrossFit Games Open SoCal Sectional Finals and Regional competitions.  She took 13th in the Intermediate Division last year, but will be looking to make a name for herself in the Advanced Division this time around.

I have been hitting the competition scene hard since recovering from shoulder surgery last year. With 6 competitions in the last 4 months, I’m looking to get one more under my belt as I prepare for the Rebook CrossFit Games Open in February.  I’ll be competing alongside Cody in the Advanced Division.

Andrea B. is also one of our regular competitors, coming off a strong 3rd place finish in the Intermediate Division of the NLI Winter Series.  She will be taking on the Women’s Advanced Division this weekend alongside Danielle B. and Amanda L.

Jenny M. is one of our newest athletes and coaches, but is surely a strong addition in both respects. She placed 52nd in the 2011 CrossFit Games SoCal Regional as an individual and qualified 13th overall in the OC Throwdown qualifiers and will be competing in the Women’s Elite Division this weekend.

Amanda L.  is no stranger to CrossFit Competitions, having competed in the CrossFit RX’d Affiliate Challenge last year, as well as the 2011 CrossFit Games Open.  She’s excited to test her fitness against some of the best in the Women’s Advanced Division.

Good luck guys!

Workout of the Day 1/12/2012

A. Sumo Deadlift 4-4-4

Between Each Round:
Double Under Technique

For those with Consecutive Double Unders:
3 Rounds Max Double Unders

B. 650m Run
5 Rounds of:
30 Double Unders
15 Toes-to-Bar
650m Run

Fundamentals

A. Core Work – 3 rounds (untimed) Stomach Series & 100s Pilates Around the World

B. Mini Murph
650m Run
50 Pull Ups (or Ring Rows)
80 Push Ups
100 Squats
650m Run

Tip – Break up exercises: 10 sets of 5 pull ups (ring rows); 8 push ups; 10 squats

I wish I had studied nutrition more in college because it’s so interesting. Overwhelming at times, but we really are what we eat. Everything that goes into our body affects the way we move and feel. I don’t know about all of you, but I haven’t been feeling or moving well since the holidays…..thanks to the peppermint popcorn, red velvet whoopie pie, cheesecake, fudge,  etc . Happens every year, so I don’t think it’s something to sit around and feel bad about. But I do think it’s time to knock it off and get back to eating healthy again.

Last year I tried a detox that my nutritionist, Renee Love, recommended and it really helped me feel better and get back on track. This detox required a few supplements and protein shakes to help detox. This year, I’m trying one that my professor recommended (because it’s cheaper). It’s basically 2 weeks of a diet similar to Paleo, then 3-5 days of pure juice, and back to 2 weeks of Paleo. There are a ton of detox plans out there and I’m not really sure which one is the best. I’ve heard about the cranberry juice or lemonade “cleanses” and those just seem too intense for me. However, I’ve heard of people having good results from them. I think there are different one’s that work for different people based on your current diet and health. I’ve learned that some detox plans are pretty aggressive too, and that it’s important to have some professional guidance while you do it.

There are also debates on whether detoxing is good for you and/or effective. I don’t know the answer to that question, except that I don’t believe there’s one specific detox that works for everyone. I spoke to Remy briefly about this topic and she said she would rather make a permanent lifestyle change rather than put someone through a detox. My nutritionist and professor like the occasional detox to reset your body and clean out any toxins that you have picked up from food, as well as the environment. I continue to cheat off of Paleo, so I figured why not try the occasional detox and see what happens.

I’m not recommending that everyone go do a detox……I don’t think it’s really a Paleo thing to do. I just wanted to share some basic tips that I have learned to help get rid of toxins in a less aggressive way than a detox/cleanse……possibly while you are getting back on your Paleo lifestyle or just cutting out some of the bad habits you picked up during the holidays. Some of these recommendations are a little quirky…..but at least you’ll get some entertainment out of it!

Fun and easy detoxifying tips (taken from Designs for Health)

1. Drink 1 cup of hot water with ¼ lemon and 2 pinches of cayenne pepper first thing upon waking (on an empty stomach). This is very simple but you would be amazed how many people say they can’t live without it once they start!

2. Use a ‘dry brush’ to massage your entire body before getting into the shower. Use a circular motion and work towards the heart. Then shower or bathe. Facilitates circulation and toxic elimination through the skin.

3. Take a warm bath with Epsom salt added to soothe, relax and detox. Additionally you may rub on the salt with a warm, wet washcloth in bath or shower. Very invigorating.

4. Jump on a mini trampoline for 3-5 minutes at a time. This shakes up your whole body and is particularly useful for stimulation you lymph drainage system, thereby moving those toxins OUT!

5. Try your own ‘hydrotherapy’ in the shower by alternating hot/cold. This stimulates circulation and your immune system. You can also do a sauna/cold shower/sauna etc. Not for the squeamish! But it is very invigorating! You’ll feel like a million bucks when you’re done.

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Workout of the Day 1/6/2012

A. 3-3-3-3 Power Clean

B. AMRAP 15
5 Handstand Push-Ups
10 Walking Lunges
200m Run

Fundamentals

A. Push Press/Push Up Combo
10-10-10
(Untimed, focus on getting chest to deck on Push-Ups)

B. 3 rounds for time
15 Pull-ups
20 Wall Balls
25 Sit-ups
30 Ball Slams

The New Year has a lot in store for all of us at CFSB. The holidays will soon be over and now it’s time to get to work. We hope everyone has a fun and happy New Year’s Eve and remember that just because people are counting down “3…2…1…” doesn’t mean you have to get a WOD in.

New Year’s Eve Schedule

Half Day Friday (last class is noon) Open Gym 3-5PM (thanks Gus)

Saturday through Monday open gym (no classes) from 12-2PM (thanks Trevor)

New Year’s Eve Schedule

Half Day Friday

Closed Saturday, Sunday and Monday

Trevor will be opening the gym up for open gym on Saturday – Monday from 12PM-2PM

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I want to start giving attention to some of the neglected muscles of our body so that you A. learn more about how your body works and B. learn how to activate these muscles so that your body moves the right way.

Today’s muscle spotlight: serratus anterior

Location: Feel the side of your rib cage, right underneath your armpit…..that is your serratus anterior. It attaches from the side of the ribs to the shoulder blade.

Function: Helps you lift your arm overhead and creates “active shoulders” during overhead lifts.

More detailed function: rotates the shoulder blade upward, secures the shoulder blade to the ribcage during movement and helps to lift the arm overhead. It’s also known as the “boxer’s” muscle because it moves the arm forward during a punch, and it works during breathing because of its connection to the ribs.

Why is this muscle important in Cross Fit?

The shoulder can be put under a lot of stress with overhead movements if the joint is not working properly. Especially doing overhead movements with weight! The serratus anterior helps to keep the shoulder in a good position, helping you lift more weight with less risk for injury. So when you are told to have “active shoulders” or “arm pits forward” this is the muscle that should be activated to maintain this position. Problems occur when A. you have a mobility issue that isn’t allowing you to get into the good position B. you can’t activate this muscle  C. the muscle is weak and can’t hold the position. If you have trouble getting “active shoulders,” first make sure your mobility is good. Next, try practicing your active shoulder position without weight or a light bar

Some pictures of serratus anterior in action….CFSB style

Bumpy little muscle under Evan's armpit

Trevor's serratus working overhead, right along the border of his rib cage

(I’ve been having dreams about this muscle and blame Ron 100% because we talk about it ALL THE TIME at work. I know you’re all jealous and want to come work with us because we are so cool and have so much fun!)

Since it’s that time of the year again to make new year’s resolutions, I’m gonna leave you with a little inspirational reading and quote to help you start 2012 the right way. We all know that a popular resolution made by millions of people every year is to start exercising. So take some time to reflect on why you exercise?……why do you do Cross Fit?….and use this to help motivate you to continue doing the things you love to do, in all areas of life! This was written by Nu Era Fitness…

WHY DO YOU TRAIN?

Are you training to slim down? Training to bulk up? Training for a competition? Training to boost your overall health? Training because you’re addicted to training?!…We all train for different reasons. And because our bodies are different, we expect different results.

This post isn’t meant to take up your time reading a 3000 word article on the psychological characteristics of fitness enthusiasts (try Google, I’m sure there’s plenty of literature out in cyberspace). No, the point of this post is simple: Whatever your reason for training…hold on to it, squeeze it, sleep with it, dream about it, and then train harder.

Nobody is saying you have to be a professional athlete. Not all of us will be. But it doesn’t mean we can’t take our training seriously. I personally believe in the fully functional CrossFit training style, and I’ve witnessed people of all types and backgrounds accomplish their goals through CrossFit. So while I endorse CrossFit, more importantly, I endorse physical fitness and encourage everyone to commit themselves to physical training.

Find your reason for training…then go TRAIN!

My inspirational quote for 2012…

“Don’t ask yourself what the world needs. Ask yourself what you love. Because when you do what you love, the world will need it.” – Howard Thurman

Happy New Year!!

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Workout of the Day 12/30/11

A. A. Foam Roll Hamstrings and Calves
3x
10 Glute-Ham Raises
10 Hollow Rocks

B. “Aulde Lang Syne”
21-15-9
Overhead Squats (95/65)
Burpees

2 Rope Climbs or 10 Thrusters
Rest exactly 5 minutes
2 Rope Climbs or 10 Thrusters

15-12-9
Candlestick to squat
Toes to Bar

2 Rope Climbs or 10 Thrusters
Rest exactly 5 minutes
2 Rope Climbs or 10 Thrusters

9-6-3
Bar or Ring muscle ups
Pistols (each leg)

Fundamentals

A. 10 Suicide Runs

B. 5 Rounds
7 Pull-ups
14 Burpees
21 Squats

Trevor using core strength while stabilizing through the hip and glute. Perfect PT/Pilates harmony.

More often than not I have athletes and Pilates clients come up to me and ask about a pain in their shoulder, or their knee, or ask how they can get rid of this pain in this body part. I’m a Pilates instructor not a physical therapist, and definitely not a doctor. For the longest time, I’ve viewed the differences (aside from the many more years of education for PT) as the following, in simple terms:

“After surgery you see them, after them you see us.”
“They massage you, I move you.”
“They use rubber, I use steel (reformers).”

Aside from these simple differences, I never really took the time to delve into it. After recently being diagnosed with Anterolisthesis (This is basically another term for spondylolisthesis. Simply put it is a spine condition in which the upper vertebral body, the drum-shaped area in front of each vertebrae, slips forward onto the vertebra below. Between the vertebrae are spaces that allow nerves (nerve roots) to go from the spinal cord to other parts of the body.The amount of slippage is graded on a scale from 1 to 4. Grade 1 is mild (less than 25% slippage), while grade 4 is severe (greater than 75% slippage). My physical therapist said 8 out of 10 doctors would recommend surgery for me. He was not one of them. Instead we would take another route through PT and Pilates “back to the basics”, along with therapeutic yoga.

Shoulder mobility is critical for those muscle ups

2012 marks the year of focused healing for me. I love Crossfit, and never want to give it up, but I realize that I as I get older I need a holistic approach to training and treating my body, critical for longevity. I start my yoga certification in January and truly feel the training and educating of my body will lead to a stronger healthier me. I maintain that Pilates will always develop a strong core which in essence supports a strong back and incredible flexibility. Joseph Pilates said you can be 60 and have the spine of a 30 year old, and be considered young, or be 30 with the spine of a 60 year old and be considered old. Which would rather be? I’m opting for the former. I want a supple spine forever, I want to touch my toes, pain free, I want to lift heavy things way into my 90s and ofcourse maintain beautiful posture eternally. But that requires constant care and nurturing of your body both from the inside and out.

When I started researching the parallels between PT and Pilates, I was quite surprised. Historically, according to a 2003 article, A History of Physical Therapy in the United States by Marilyn Moffat, PhD, physical therapy began in the late 1800s mainly focusing on polio victims and solders who had been injured in wars. In the 1960s, the scope of physical therapy expanded to orthopedic, cardiovascular, cancer and AIDs patients, among others. During WWI, Joseph Pilates was interned as an alien civilian on the British Isle of Mann. There he worked as an orderly in the hospital, working with patients ranging from those suffering with TB to broken bones. There he also trained as a boxer and gymnast, and developed rehabilitation exercises that would not only strengthen the muscles and lungs, but gave the patients the will to survive.

Joseph shortly after landing in New York

In the 1920s, Joseph made his way to the US, settling in New York. There he continued to invent and patent apparatus and published his exercise method that today we know at the mat exercises of Pilates. He called it “Contrology” back then to help correct structural imbalances and deformities. He even created a wheelchair with springs for polio victims who were among his clients. Both PT and Pilates emphasize a positive mind and focused willpower during the body’s healing process to help strengthen and balance the body together.

When did PT and Pilates start to merge?

In the early 1990s, Pilates apparatus and exercises started showing up in PT offices. First a few cutting edge Physical therapists and Pilates instructors started presenting at PT conferences. And soon after the mass production of equipment adapted for the PT world. Even insurance companies began recognizing the therapeutic benefits of Pilates and began reimbursing for sessions. Today, Pilates is a commonly integrated exercise and rehab format used throughout the world of PT.

How do Pilates and PT compliment each other?

Today there are PTs who use Pilates exercises, equipment and some even employ Pilates instructors in their offices to provide complimentary services. Alycea Ungara, a reknown Pilates instructor and PT said the following, “What I find the most valuable is the way Pilates can straddle the fence between passive, assisted rehabilitation and active, self-guided rehab. Concentration, which is a key focus of Pilates, makes a tremendous difference in the healing process.”

Robert Vecsi, MSPT, CSCS, of Vesci PT in New York, says, “Isolating the weakness or imbalance and re-educating the athletes’ neuromuscular system so they can break faulty patterns associated with pain is essential to overcoming injury. Once this is achieved, my patients are cleared for Pilates.”

When I deal with injured athletes/clients coming from PT, often it’s because their physical therapist has given them the green light to start Pilates as a good way to keep active while resting an injured body part. Often the PT will let my clients know what movements to avoid and which are encouraged. And very often, the PT will provide exercises for us to do during our session, so that the client is getting the required exercises not just in PT but also with me. During our sessions, the difference between my touch and that of a PT is as follows: I was trained to support and spot with my hands, while a PT are trained to do deep tissue manipulation.

Pilates added to a physical therapy regimen is a dynamic way of staying engaged, keeping the treatment fun, and ultimately the Pilates exercises can be continued beyond PT. Missy and I chat about the beauty of the two practices and how Pilates can be incorporated into post rehab regimen. I encourage you to talk to both of us about your current injuries or little pains. Missy has the PT background and I have the Pilates. I always have the best interest of my athletes/clients in mind, and there are times when I forsake my ego and refer them out to physical therapy because I do not have the skillset to diagnose. We have an incredibly talented staff at CrossFit South Bay and offer a myriad of expertise: Missy with physical therapy, Cody with mobility and myself with Pilates. Together we are here to lead you in the right direction, offer guidance where appropriate and if we cannot help, we know where to send you.

I sent Denny to my PT, and look what he's now capable of - get out the way John!

So, a final note on Pilates: if you are trying to prevent injury or feel you need to keep a strong core and back to continue your amazing CrossFit journey, come check out Pilates Wednesdays at 5pm. As I get older, I’ve come to the realization that fitness will only get you so far, you are only as strong as your mind. Pilates and Yoga compliment my CrossFit practice, requiring not only physical strength but a mental capacity to concentrate, focus and look deep within for that extra edge.

Workout of the Day 12/28/2011

A. Romanian Deadlift 3-3-3-3

B. 30-20-10
Deadlifts (155/105)
Wall Balls (20/16)
300M run

Fundamentals 12/28/2011

A. 3 Rounds untimed:
10 GHD Back extensions
10 GHD Sit Ups
10 Windmills
Wheel

B. 3 rounds
Run 400m
20 Slam Balls
10 Pull-ups

Power Pilates 5pm & Mobility 6pm

Congrats to Cody, Vin, Danielle B, Aura, Trevor, Chris R, Sara C, and Courtney for competing as a team yesterday at the WOD Gear Team Series Competition.  It was tough day, but we had a lot of fun climbing walls, pushing and pulling 300 lb sleds, and doing bumper plate sprint relay races.  Great job guys!

For some first-hand accounts of their recent competition experiences and general thoughts on competing, read the excerpts below from a few of our recent competitors.  And when you see them around the gym, give them a well-deserved pat on the back for their hard work over the past few weeks.  If you think you might want to try out competition but aren’t sure or just want hear about it, talk to them or one of our coaches about training and participating in future competitions.

Jon M.

Last weekend Cody, Aura, Lauren Baer, and I competed in the 1st Battle of the Boxes at Crossfit Kinnick.  Our team was relatively new to competing together, having only met once to do a single WOD as a team prior to the competition. We met again as a team two days prior to the event to organize some thoughts and try to game plan the WODs as best we could to our strengths and weaknesses. When everyone finally arrived at Crossfit Kinnick on Saturday to compete, the nervous excitement of competition was running high. Being that we are all highly competitive, we knew the 1st WOD of pull-ups, toes 2 bar, heavy dead-lifts, and bar facing burpees, tabata stye, didn’t play into our strengths. However we crushed it as a team, cheering each other on during the short rest breaks. Immediately following was WOD 2 which was a 1 RM shoulder to overhead. Cody, Lauren, and Aura all hit PRs with Cody’s coming in the final seconds of the cutoff time.

WOD 3 started approximately 1 hour after we finished the first WODs, barely enough time to catch our breath, get some protein and carbs in our system and regroup to plan for WODs 3 & 4. WOD 3 was 3 rounds: 300 double unders, 200 dumbbell push press (55/35), 100 power cleans (135/95). We came out of the gate HOT! We were the first team to finish our double unders and ended up getting almost 1.5 rounds which was the 2nd most out of the 12 teams competing against us. Cody again led the team doing almost 200 straight double unders in the 2nd round (I tried to tell him to stop…). WOD 4 was brutal, 2 rounds: 30 muscle-ups and 30 handstand push-ups. All of our shoulders and hands were shot from just doing 957 reps during WOD 3. Lauren B. led through this WOD crushing the muscle ups in sets of 3s and 2s. We didn’t finish the WOD before the cut-off time, which was dissapointing, but together as a team we worked our asses off to try to get as much as we could done.

I have competed in almost a dozen CrossFit  competitions in the past two years now, both as an individual and as a team member. Competing as an individual gives you a great sense of personal achievement. While you’re standing toe to toe with some of the best CrossFitters in Southern California it feels like you’re about to go to battle. However, the greatest achievement in my opinion is competing as a team. You go into battle with 3 other individuals knowing that they’re going to lay it all on the line to win this fight. You trust your teammates to make the right decisions, check their egos at the door, and work their asses off for the better of the team. A vivid memory brings me back to the 2009 Crossfit games Regionals when Remy, Greg, and Nicole (unfortunately all of these people have moved on from CFSB) crushed the team WOD to launch us into contention of making it to the games. 

I’m definitely grateful for having Cody, Lauren, and Aura as my teammates. They were awesome and in my opinion we exceed our expectations and finished 4th. Great job to everyone on our team!!

Brian C.

On Saturday, December 3rd Kelly H, Kevin K, Sara S and I represented CFSB at the Battle of the Boxes held at Crossfit Kinnick.  We all went there with a little bit of apprehension, as none of my teammates has ever competed before and this was my first time back in Crossfit since ankle surgery in September.  Our nervousness quickly subsided though, when we stepped up for the WODs 1 and 2, which were held back-to-back.  The first WOD consisted of 3 rounds, 45 seconds on and 15 seconds transition, of T2B, pull ups, deadlifts and bar facing burpees.  The first round of that workout was cake and we all did fantastic.  Then round two came around, and hooooooly crap was it exhausting!  Nonetheless, we all pushed ourselves beyond anything you’ll see in a regular class at CFSB and I couldn’t be any prouder of how my teammates performed.  After that workout, we quickly transitioned to WOD 2, a 1RM shoulder to overhead.  Kelly hit 115lbs when earlier in the week she had told me that last she knew, her PR was 95 so that’s a solid 20lb and (and 20%) improvement!  Kevin also was right near his PR, falling just short of tying at 185lbs.  We finished in the top half of all teams in our division for WOD2.  After the first set of WODs, it was lovely to see Sara face down on the pavement, dripping sweat and cursing like a trucker about how she couldn’t breathe and that “those WODs sucked!”, while Kevin, Kelly and I grinned ear-to-ear and laughed at (with) her!

About one hour later, we stepped up to the floor for WODs 3 and 4.  WOD three consisted of an AMRAP 15′ of 300DU, 200 DB PP and 100 cleans.  Jon (who had arrived shortly before the second half of WODs) and I cheered on Kelly, Kevin and Sara as they chipped away at the double unders.  Sara was particularly awesome, as she could barely do double unders only a week before the event but tore through them on Saturday.  After those three took care of the double unders, we had a nice routine where we quickly tore through the push press and cleans.  We ended up getting 2/3 of the way through the double unders in the second round before the time was up, and I have to give credit to my teammates who did the combined 500 double unders while I just watched.  They absolutely killed it and I believe that if we’d had a fourth person able to do the double unders, we would have been right up with the top team in that workout.

The last WOD followed immediately after WOD 3 and consisted of a 5′ AMRAP of overhead walking lunges.  As a group we flew through the lunges, going non-stop.  Our biggest downfall there was that we hadn’t established a strategy, and ended up losing some rounds due to confusion.  Nonetheless, we finished nicely in the middle of the pack for that workout and finished in the middle as a team overall.  Personally, I had a great time in my first event back in a long time and couldn’t have asked for a better set of teammates.  More than anything, I was especially proud to watch Kelly, Kevin and Sara give it their all as first time competitors, and push themselves to levels I have never seen from them at CFSB.  Since the event, Jeremy Kinnick has already mentioned that he wants to host another similar competition in a few months.  For all of you out there who have never competed before, you should definitely check it out and participate in the intermediate group if you’re hesitant about the movements.  Definitely feel free to ask Kelly, Kevin and Sara about their experience and if they would recommend doing the next event.  Just don’t ask them to be on your team… I’ve already got dibs

Danielle B.

As most of you know, I live for any and all competitions.  Killing myself day-in and day-out at CFSB and Waxman’s makes it all worth it on competition day. Looking back on the NLI Winter Series, I have come to realize even more so than ever that you are only as strong as your weakest skill. And if you’re never faced with the movement, you’ll never get better.

 This was the first competition, other than the CrossFit Frogman Challenge in September, where I competed in the highest division, Female Advanced. I was scared to death to bump up from the Intermediate Division because I knew I would be faced with my weakest movement, a heavy snatch. At the same time, I was excited because I would get the chance to perform some of the high-skill gymnastic movements that I’d never see in the Intermediate Division. If you don’t face your fears, then you’ll never grow as an athlete and that’s what CrossFit is all about. Without fear you can’t be brave, right?

 It turns out that I’m still alive to write this blurb and I ended up setting a PR in both my clean and snatch. The SoCal Region includes the most elite female crossfitters in the world so I’ve realized that if I can hang with them throughout this NLI series, I have a real shot at being somewhat competitive this year in the Open. NLI has given me this confidence. Competitions enable athletes to discover things about themselves, good and bad. You can’t scale down or sub in a movement that may be more comfortable like you can at your box. When you’re on stage you have no choice but to perform and deal with the challenge you signed up for.

 For the first time in my life, I have found a sport that is hard. Like effing HARD. You can’t be great in a month or even a year. So many people have told me that I’m too small, not strong enough, or just not ready, but that just isn’t true. It’s all mind over matter, a ton of practice, and beef.

Andrea B.

My old boss used to always say that ‘if you aren’t measuring, you are just practicing.’  Competing is an awesome way to break up the numeric success (getting a new PR/max, etc) with human comparison.  This NLI series has been crazy.  The first time I entered a competition (over a year ago), I was not ready and was horribly surprised with a 2 min AMRAP of power cleans at 95 lbs.  At that time,  I couldn’t do one 95 lb power clean,and literally stood there for two minutes, watching girls (Like our very own Scarlett Harris:)) bust out 30+ reps.  I knew that I never wanted that to happen again and made a conscious decision to work on getting stronger. 

Over this last NLI series, I’ve experienced a sense of fun, excitement and pain with some absolutely amazing athletes, along with continually improving against girls that used to crush me.  While some might think that competing is scary and intimidating, I would actually say that it is empowering, with an adrenaline rush.  Most competitive athletes are very supportive of each other; of course people want to win.  I think most acknowledge that we don’t plan to go to the Olympics in Crossfit, and don’t plan to “Tonya Harding” any one to get the winning edge.  I get as excited to see my team of friends do well,  as I do with my own success. 

Competing isn’t for every one.  There are events where we have to “qualify”  (Like OC Throwdown in January) and others where any one can sign up.  If you are thinking about entering a competition, definitely talk to the coaches. They can help ensure that athletes are prepared and that it is a positive experience overall.” 

Like with any thing in life, it’s all about stepping outside of your comfort zone, and not being scared to face pain and potentially fail.  Anyone can go jog on a treadmill for 30 mins ….not every one is prepared to be in front of a crowd of people, throwing some serious weight around with the potential to succeed or fail.  After all, that is what Competition is about. 

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Workout of the Day

CrossFit Total

Strength Training > 1 Year:
Find your Back Squat 1RM (limit of 2 PR attempts)
Find your Press 1RM (limit of 2 PR attempts)
Find your Deadlift 1RM (limit of 2 PR attempts)

Strength Training < 1 Year:
Back Squat 5-5-5
Shoulder Press 4-4-4
Deadlift 3-3-3

It isn’t too often when you can get a ton of CrossFitters together drinking and dancing to Rihanna’s “We Found Love” at Fenner’s in Hermosa. OK strike that, I know it happens pretty much every weekend. This Saturday, CrossFit South Bay will be celebrating our second Holiday party at Fat Face Fenner’s. We won’t be requiring a shirt and tie or asking you to wear an ugly sweater. I can only guarantee that the catered food won’t be paleo and the drinks won’t be either. What I can guarantee is that there is going to be lots of dancing and yule tide ridiculousness going on.

When: Saturday December 17th 7PM-9PM…then we will see where the night takes us.

Where: Fat Face Fenner’s Fish Shack, 53 Pier Ave, Hermosa Beach

Why: Because there is free food and stiff drinks. You also get to see your coaches act uncoachlike and your fellow athletes in more than just workout clothes.

Who: Bring anyone you like. Bring your family, friends, girlfriends, boyfriends, parents, sisters, brothers. Anyone and everyone is invited as long as they are down to get down.

We would love to have everyone there from past, present to future CFSB athletes. Come say hi and grab a drink. Might as well have a good time before we have to do our 12 Days of Christmas WOD next week. I hope to see everyone there! Happy WODlidays.