CrossFit Open 15.1 and 15.1a Thoughts and Advice

It is time!

CrossFit Games Open – 15.1 is

AMRAP 9mins
15 TTB
10 Deadlift 115/75lbs
5 Snatches 115/75lbs…

15.1a is
6mins to get a 1RM C+J

 

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Pain Explained

 

IMG_8560These past 2 weeks, I had to sit down with an old patient of mine and explained why he had bad back pain for the past couple of years. It took 2 sessions to go over this material and prepare him for the rehab process.
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“Bulletproof” Your “Core” – Sydney – Feb 21-22, 2015

Sydney Core CourseApologies for this late organization – I had 1.5 weeks of medical issues to deal with.

So, here it is!! There are limited places so please click here to BOOK NOW! It will be held at CrossFit Creature in Marrickville – 1030-1730hrs Sat and Sun 21-22, 2015

I will be providing a 2 day course on “The Core” – I hope to be able to take what we know from research, what we know from practical experience and explain how to retrain each component of “The Core” so you can provide yourself and your clients the strongest base from which you can build strength, power and speed.

I will also be teaching a staged retraining model so you can help clients who have back pain all the way through to high level athletes.

The total cost of this course is usually $660 but for this one time only in Sydney, I am offering it at $50. I don’t want cost to be an issue and I want this information to be able to get out there.

We will be filming and photographing extensively during the course.

Over 2 days, we will cover the following:

1. Theory – Know what the research says
2. Myths – Find out if what you believe is actually true
3. Practice – Learn how to isolate, co-contract and integrate the “Core” into your every day training
4. Rehab – Be equipped to help others train their “Core” properly as well and develop better relationships with other health professionals due to your advanced knowledge

How to Activate Your Pelvic Floor With Breath Holding For Lifting / CrossFit / Everyday Life!

IMG_8511This blog post is for EVERYONE – Men and Women!!! It will improve your performance and improve your symptoms.

Everyone knows you should activate your pelvic floor…but why?

You do your Kegels but you still leak urine…why?

You saw a Pelvic Floor Physiotherapist…but you still want to keep squatting 220lbs (100kg)…did they teach you how?

In this post, I will be using Maria Hogan as an example. Maria is one of the “old guard” of CrossFit in Australia. She is an ex-rower who competed at a high level. She had a 150kg (330lbs) deadlift, 112kg (246.5lbs) back squat, 83kg (182.5lbs) power clean and 64kg (141lbs) snatch…at 3 months post partum! She is married to 3-time CrossFit Games athlete Chris Hogan and runs CrossFit 121 with Chris in Melbourne, Australia.

All of these are fair questions. I hope to briefly explain how to combine the good work that Pelvic Floor therapists have done over the years and combine it with the knowledge I have gained in the Musculoskeletal and Sports Physiotherapy field I have worked in.

For more information on the Pelvic Floor, I have written this one for CrossFitters and as a general explanation.

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Flat Butt / Glutes? Start To Work It With Ideal Posture

IMG_8401Do you want a bit of “junk in the trunk”? A bit more booty? Are you quad dominant and struggle to “activate” your glutes and hamstrings? Have you tried “bridges”, “clams”, lunges, squats, step-ups and all other “butt building” exercises…all to no avail?

This video I made with Lisa Petersen from Key To Life Health and Fitness will show you how to get some shape into your glutes without tilting your pelvis or sticking your bottom out.
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SERIOUS WARNING – If you do any releases to your Psoas or Abs, you MUST READ THIS

2015/01/img_8345.jpgToday, I want to tell you a story of something that happened to a good friend of mine this weekend…but first, some context…

Does this sound familiar?

You roll up to the gym, you grab a roller or ball and start rolling out. After your gym/CrossFit/whatever session, you might be back onto the roller or ball again with some stretches as well.

With the massive increase in “mobility” exercises, drills, and not to mention “things” you can buy to help release muscles, more people than ever are interested in keeping their body in good shape and releasing muscles – This is a good thing.

I have been around the world and there is a disturbing trend – coaches, those who aren’t qualified health professionals, are helping people release by stepping on them (presumably to avoid any accusation of “massaging”) or just helping them “release” their muscles including Psoas.

This is a DANGEROUS thing!

It is up to you whether you want to do this as a coach – is it covered by your insurance? If you are a client, again, it is up to you – what happens if things go wrong? Ideally, you should get a health professional to help you release your muscles, especially in the abdomen… The other joints – I understand. money is an issue, it seems all the same (it isn’t), you can’t be bothered, etc. I am truly ok with people trying to take care of themselves.

What I want you to do is just understand the risks…and then I will treat you like an adult that can make their own decisions.

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The ITB – 5 things you probably haven’t thought about doing to help it

Iliotibial-Band-Friction-SyndromeConsider this patient: Sarah* is a 38yo female runner training for a half-marathon “fun run” develops pain over the outside of the knee. It hurts to stand up and sit down, especially after being in one position for a long time. Once she warms up, it doesn’t hurt so much during the run but it will ache later. She has iced the knee, rolls on it with a foam roller, gets massage/ART on it, and does some banded sideways walking, clams and hip abduction strengthening exercises. She has a massage ball and dutifully attacks the overactive hip flexors and TFL muscles…but she isn’t getting anywhere. She still basically has pain and it is getting worse and she can’t up the miles as per her running program. She has seen another physio, a chiro, massage therapists and had some acupuncture. She drinks plenty of water and has her nutrition dialed in nicely. She has been given the diagnosis of ITBFS – Ilio-Tibial Band Friction Syndrome…Sound familiar?

In this blog post, I want to give you 5 things to think about that may just make the difference between getting better and not.

(*”Sarah” is not her real name)

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Back Injury – A Physio’s Experience

10519510_10152801588837889_6239433146789197033_nAs a Physio, I know what to do when I get an injury…theoretically… You see, we are taught how to listen and assess and work out what is wrong. We tell the patient what we have found, what we think is wrong and what needs to be done to make things better. We do our “manual magic”, we give appropriate advice and whatever things the patient needs to do at home.

What they don’t necessarily teach you is what it is like to be a patient. Even if I saw someone daily, it is still only 30-60mins in 24 hrs…I think too many physios and other health professionals need to think about that more.

I realised this quite a while ago when I had injuries. I have always been quite active so with that comes increased risk of injuries and I have had my fair share. What I want to write for you today is what happened when I strained my back quite badly and how I dealt with the issue. I will discuss what I was thinking and throw some commentary into why I chose what I did and how I made my decisions.

This is post is all about ME, NOT YOU. This is NOT what you should do. You should get assessed for any problems you have. This is about informing you what I was thinking and how I think as a patient and a physio.

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“Squat Clean?” “Full Clean?” Or just simply “Clean?” [Snatch as well]

Hang squat snatch is the CF main site wod posted today. This post is inspired by a discussion with many people but most recently Emily Bingham 😁.

Quite often, weightlifters take exception to a crossfitter using the term “squat/full snatch” or “squat/full clean”. In weightlifting, it is simply a “snatch” or a “clean”.

I don’t have a problem with saying “squat snatch” or “squat/full clean” when referring to CrossFit workouts because this is the sport of Crossfit, not weightlifting. In the rules of Crossfit, you don’t have a lot of the technicalities you do in weightlifting. For example, in CrossFit, you can press out a jerk and it is legit – not so in weightlifting.

They are 2 different sports that use very similar movements.

Doing “Grace” (30 clean and jerks for time at 135lbs) or “Isabel” (30 snatches for time at 135lbs) is one example. As written, you could muscle clean and press the bar like Graham Holmberg does in one barbell for boobs video – he nearly went unbroken! Some might power clean it, some might have to do an ass-to-grass clean. The word “clean” in Crossfit means all 3 would be legit unless specified. But how do you specify what you want? If you want each rep to include a proper clean, it is simpler to just say “squat clean” or “full clean”. If only power cleans were allowed, you would say “power clean”.

So that is for CrossFit.

If you are speaking with a weightlifter or a weightlifting coach and they are helping you in weightlifting, be mindful of the world of weightlifting. To them, a full clean is simply a clean. If they wanted something else, they would ask for it. Don’t use the terms “full clean” or “squat clean” because it just antagonises them.

What do you think? Am I wrong? Is there a better way?

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Ep 3 of The Physio Detective Podcast – A quick chat with Luke Summers

285-_10203728Luke Summers from CrossFit Football and Power Athlete HQ sits down with Antony The Physio Detective Lo.

First question – What is CrossFit Football and why should guys AND GIRLS do it?

We talk about other things including “At what point does a physio manage injury risk management” and “What is athleticism?”

Click on this link to listen to the podcast.

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