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And blog posts from the expert

Tips for Tuesday – Episode 1 – Banded Hip Prep

Tips for Tuesday Beginning with this episode we are kicking off a weekly video project for our members and community. The project was born out of a necessity to give our gym members more information and content about how to take care of their bodies inside and outside of the gym. Each week we’ll release a new video with tips on movement tech, mobility, warm-up/prep work, skill based work, and the like.  The goal of the content is to give folks brief “how to’s” to be done before, after, or as an extension of their training sessions. The content is a compilation of years of experience coupled with ideas and methodologies from other subject matter experts in the field.  My knowledge and background in the Sports Medicine field along with owning this gym for 8+ years has led to several observations, conclusions and learning experiences that need to be shared with our members and anyone interested in improving general health, well-being, and performance in the gym and in life. The daily stresses of life, including time in the gym, can take its toll on the body.  We as practitioners of health and wellness need to do our due diligence to teach and preach methods that prep athletes appropriately before a workout and enhance their recovery after it. Coach’s need to have, at the very least, a basic knowledge of anatomy and a thorough understanding of movement quality, so as to assign the proper prescription to individuals that experience different movement patterns and/or impairments.  So to that end, this series is not only for athletes, but for coach’s as well,...

Friends and Family Day @ CFL

On Saturday, January 23rd, CFL will host our Friends and Family Day.  We’re about building a better, healthier community, one person and one workout at a time.  And sometimes that begins with someone you know.  Someone who has already gone through the process, who has taken the leap and committed themselves to making themselves better. So our members are invited to bring along anyone they know who are interested in making that leap themselves.  It begins with coming through our doors, experiencing our community that encourages a positive, hard working environment.  Meeting our coaching staff, and being coached during a team themed workout with their friends. Afterwards we’ll indulge in a Paleo Potluck of sorts, maybe a couple of beers and cheers, and good times will not be short lived. Kinetik Collective will also stage a “takeover” in the front of the gym offering a variety of apparel and functional fitness gear. Check out our Facebook and Instagram pages for updates and info about this...

New Programming Options for CFL Members

Fitness vs. Performance, the Evolution of CrossFit Lakeland On April 13th we launched our new programming model at CrossFit Lakeland.  Members will now have several options available to them.  Fitness, in general, is full of fads that come and go.  High Intensity Training or HIT is not one of those fads.  It is a scientifically proven method of improving one’s fitness and work capacity.  But HIT must evolve to address a variety of populations.  Funny thing about people, they’re not all the same.  Males, females, the young and the older, trained and untrained, skills, abilities… you can go on, everyone is different in some way.  So since no two people are alike, no two people will see the same results doing the same workouts.  Not that two different training programs is the answer but it’s a start. And so, for our CF Classes we are offering two different programming options for our members that are based on their skill levels and abilities.  Additionally we are now offering Individual Programming for those that truly want to dial in their fitness.  These folks will receive a written daily program that is strictly for them, based on their goals and their needs.  And because of our new Open Gym format, along with our current class schedule, these members can come in and workout when it is convenient to their schedule.  They will also receive daily feedback from their coach’s and monthly consultations to assess progress and address any questions the client may have. We recognize this current fitness paradigm.  Some gyms don’t.  They will remain locked in the past, not evolving, not...

NUTRITION SEMINAR

We are very excited to announce that CFL will be hosting a Nutrition Seminar given by Jeremy Mullins. When:  Sunday, March 15th; 9am-4pm Cost:  $75 Registration:  CFL members, please refer to our private FB page for info on registration. What it’s all about and who is Jeremy: Confused by all the diet/nutrition plans out there? Have goals to lose body fat, weight loss, better performance, or gain strength but don’t know where to begin? Jeremy is a graduate of Marshall University (currently the Marshall University football teams nutritionist), and has a bachelors degree in dietetics and a masters degree in clinical dietetics. He owns a CrossFit affiliate gym in Huntington, WV (CrossFit Thunder). Jeremy is a nutrition consultant with CrossFit HQ and has been traveling around the country for the past few years educating CrossFitters and other individuals on health and nutrition.This nutrition seminar will help each individual learn how to attain their goals as no one diet/nutrition plan is best for all. It is not Paleo focused but will touch on Paleo and Zone diets as templates to eating whole foods. This seminar will be more focused on overall nutrition, how to live a healthier lifestyle in general, and how to meet your goals as it is different for each individual person (weight loss, performance, increase strength, etc.). Jeremy will also discuss which supplements to take and what you should be eating pre workout and post...

MERRY CHRISTMAS

MERRY CHRISTMAS From the Staff of CrossFit Lakeland...

ThanksGiving Throwdown, The Back Story

CFL’s Annual ThanksGiving ThrowDown, The Back Story: Our event continues to be in a status of evolution.  So just as fitness continues to evolve, so does our annual ThanksGiving ThrowDown Event.  But there will always be one goal in mind, to offer a very well run event.  It’s interesting to see the different throwdowns, hodowns, crush fests, or whatever’s, popping up all over Florida.  Which is great.  Lots of choices for athletes for a growing sport.  And with each event that our members participate in I always listen to what they have to say regarding what they liked, didn’t like, loved, and loathed.  While watching and coaching our athletes at some of these events, I also like to observe how well the event is orchestrated, how the ebb and flow of the event goes, and listening to the random scuttlebutt on the floor from the athletes around. All of this plays a huge role in what kind of event we want to run, the programming we want to use, and the experience we want the participating athletes to have.  Now, no matter the event, you’ll never be able to please and satisfy everyone.  There’s always going to be disgruntled athletes, hints of displeasure, murmors of this or that, for any number of reasons. I digress.  The point is, it’s our job, as fitness professionals and as organizers of an event, to mitigate as many potential issues, problems, or complaints that people may have.  This includes spectators, volunteers, coach’s and the participating athletes.  So here’s what we offer… The venue.  Based on the size of the event we want to...

1+1=3

1+1=3 Doesn’t add up, right?  Or does it?  A friend of mine often says 1+1=3 and three is magic.  I interpret the meaning like this… it doesn’t matter what you use to add it up, three will always be magic if what you do add up are the right mix and the right ingredients.  For our gym and community I feel that 1+1 can be a couple of ingredients that has produced our three, or magic. Do right by people has always been a foundation of our philosophy as a business and as a gym. One of the ways we do this is through offering a premium service with world-class coaching based on sound programming that both enhances the lives of our members and creates a positive atmosphere for members and coach’s to interact daily.  But do right by people has always meant to me, treat people as you would like to be treated.  Sometimes this is through genuine affection and sometimes its through what I like to call ‘tough love.’  Either way, our members are our friends and our family and if you don’t take care of those folks and nurture those relationships then what have you got?  Nothing. So based on those things that we feel is doing right by people, I think we can add them up to equal three.  And at the end of the day, our magic is our community.  Our community comes together to support one another, not just for competitions, we see it all of the time when one or more are in need.  Loss of family, loss or changes in jobs,...

Thursday – 140529

CrossFit is Dangerous? In case you haven’t noticed, recently there has been several viral posts that have popped up all over Facebook stating reasons why crossfit is dangerous and the “epic failures of the people trying to perform its movements.”  Broad and general statements like these and others help perpetuate the disdain for this brand of fitness by those that have never tried it. Now, some of you have heard from me that I don’t necessarily agree with everything that CrossFit HQ does but I do believe that given the right programming, mixed with world class coaching, and the opportunity to workout with positive, hard working individuals in group setting, this style of fitness ranks second to none. Wednesday, I attended the annual American College of Sports Medicine Conference held in Orlando.  I’m in need of 80 continuing education units every three years, so this was a great opportunity to rack some ceu’s up.  At most of these types of conferences there is an exhibit hall displaying all of the latest and greatest gadgets to help solve the nation’s obesity epidemic.  One booth pictured above, was demonstrating how you can do dance routines such as Zumba on vibration platforms. The vibration platform came out some years ago, and admittedly I was intrigued.  There is research that has shown its benefits.  The thought is that if you perform exercises on a vibrating platform more muscle fibers will be recruited, creating larger strength gains.  But when I heard music pumping from a dozen booths over, I had to go over and check it out.  And this is what I saw.  Now...

“Murph” Challenge Official Host

We are proud to announce that we are an Official Host for the Annual “Murph” Challenge.  We will be holding the “Murph” workout on Friday, May 23rd.  All scheduled classes at CFL will take on the Challenge. For More Info:...

Happy, Healthy Calves

Happy, Healthy Calves:  The role ankle range of motion plays in athletic performance and injury prevention. How does calf flexibility affect athletic performance and relate to injury prevention?  Lack of flexibility in the ankle joint will make proper squatting and the depth of a squat more difficult. From the perspective of injury prevention, Shin splints, Achilles Tendinitis, Achilles Tendon Rupture, patellar tendinitis, and ankle sprains are just some injuries that have been correlated to limited ankle range of motion (ROM), a.k.a calf flexibility. When we watch some folks squat, common faults we consistently see are knees tracking inward (valgus stress), feet turning out, and squatting on the balls of their feet rather than their heels.  All of these issues are related to poor ankle range of motion and calf flexibility. So before squatting, running, and jumping I highly recommend going through the following protocol: Step #1 – Self-Myofascial Release (SFMR) Spend about 2 minutes mashing out the ugly tight knots in your calves.  The purpose of this is to inhibit hyperactive trigger points found in the muscle tissue.  They become hyperactive for several reasons such as overuse, muscle imbalances, and repetitive compensatory movement. Try using a foam roller first.  As you begin to release the trigger points, over time you will need to get more aggressive.  So switch to something like a lacrosse ball or golf ball.  Either one works great.  A coaching point here is to make sure your foot and calves are relaxed.  Too tense, and the foam roller/lax ball will not penetrate deep enough into the muscle.  Another key point is to hunt around and find...

MERRY CHRISTMAS

Merry Christmas from the Coach’s and Staff of CrossFit Lakeland. Enjoy your family and friends and all of the Holiday Cheer you can...

Monday – 131021

Grand Re-Opening/B4B We used our annual Barbells For Boobs Fundraiser as our highlighted event to kick off the Grand Re-Opening of the New Gym.  So this past saturday was a chance for our members to raise some money for a couple of great causes, get in a kick ass workout, and then kick back and enjoy some BBQ and Beer with some friends. And in true CrossFit fashion, the 3,2,1…GO command was given, and you were off.  30 Clean and Jerks for time, known to all of us in the world of CF as “Grace.”  For some of you it was your first time, for others it was a chance to set a PR or to do it with more weight on the bar.  It is a benchmark workout, and as such, it gives you a chance to compare to previous performances or set a baseline. Some smile and some don’t, as this workout brings out several types of facial expressions.  But at the end of the day, we know what its all about.  A little suffering for a lifetime of memories and good times with friends. Pain now, Beer later type of thing.  Mixed in with the fact that we are helping out Matt and his mother, and of course the great folks at Mammograms In Action. After the workout, its all about letting the good times roll.  And when you’re at a gym where Beer is Free and water is a dollar, you know you’re in for some good times.  It could be a couple of studs who are buds, or it could be a wonderful couple...

Friday – 130607

It’s called continuing education and every 3 years I’m required to turn in 80 ceu’s in order to maintain my Certified Athletic Trainer status.  It’s a certification that requires you to go through 4 years of undergraduate school that has a sports medicine accredited program.  So, even though it costs several dollars and a lot of time traveling, I’ll continue to meet the ceu requirements.  Don’t want to waste mine or my parents money kind of thing, on the education that got me to where I am today. But the best part of it all, is that I get to share any new knowledge, research, etc. with our coach’s, who in turn share it with you.  So, recently I took the coaching staff and future CFL coach’s through the FMS (functional movement screen).  Seven movements based on a scoring system.  It helps identify strengths, weakness’s, flexibility, inflexibility type thing.  Based on the scores we can assign corrective exercises to help improve one’s movement.  It’s all part of a process that will give our coach’s more tools to help all of you.  Always better, always more is they way we look at it. No, Izzy is not doing one of those seven movements.  But we did identify some areas of refinement, so we gave her some corrective exercises.  In true Izzy fashion, she wanted to make the exercises harder.  Fair enough.  Never hard for me to ramp up an exercise.  So we blind folded her. Cocoa even wanted to get in on the action, so she started to read the manuals (we really just gave her a coloring book, she’ll...

Wednesday – 130403

Shoulder Injuries Part II – Winged Scapula by Mike Knaisch This condition in the general population is usually due to nerve impairment.  However in the gym setting it almost always is due to a weak or inhibited Serratus Anterior Muscle.  Pictured in diagram one, on the left.  This muscle fans out from the rib cage to attach to the under side of the scapula.  It’s main purpose is to keep the shoulder blade (scapula) from popping out away from the rib cage, as pictured in diagram 2.  This subject has major winging oh his left scapula. Why is this important to us?  If your scapula wings out, it disrupts the integrity of the entire shoulder and scapular/thoracic joints.  Stability and strength are significantly compromised.  So this condition will eventually lead to several other problems in the shoulder, including those discussed in last weeks post. How do you know if you wing?  Simple testing.  Face forward to a wall, put your hands on the wall about chest high.  Lean slightly into the wall.  Have a friend or family member tell you if one or both of your wing bones pops out. Treatment:  There are several scapular/thoracic strengthening progressions.  Try these ones as demonstrated in the video. Warm-Up / Skills Three Sets of (or 15 minutes): 8 x MB Thruster 8 x Push Ups 8 x KB SDHP 3 x Strict Pull Up 5 x Kipping Pull Up Set up bars and practice Thruster/PC Metcon For Time: 21-15-9 Row (calories) Thruster (65/45) Pull Up Power Clean (65/45) Burpee Result Type:...

Wednesday – 130327

Common Shoulder Injuries – Part 1 Shoulder Impingement:  by Mike Knaisch Description:  This term can define a few conditions.  You can impinge the rotator cuff muscles, the bursa sac, or the long head of the bicep tendon.  It occurs when the humeral head is raised above the horizontal plane limiting the space between the acromion process and the humeral head (diagram 2).  Add shoulder internal and external rotation to this and you could develop this problem over time.  Essentially the rotator cuff tendons and the bursa sac become impinged between the humeral head and the acromion. Common causes:  I’ll relate this to our world in the gym.  Typically high rep, high volume work with overhead pressing and pulling.  This is one reason why I avoid programming overhead pressing or pulling more than twice/week.  Another cause is lack of either, or a combination of mobility and stability of the shoulder joint complex.  The complex is made up of the Humerus (arm bone), scapula (wing bone), thoracic spine, and the muscles, ligaments, and cartilage surrounding these bones.  Most shoulder injuries will occur in individuals that undertake high volume overhead training who lack the mobility and stability at the shoulder joint complex.  For these folks, the prevention stability exercises listed below become a necessity to build up the integrity of this complex which will allow him/her to sustain this type of training.  This is why it’s important to progress into a higher volume training program and not go right into it. Signs/Symptoms:  Pain with overhead activity (think push press, kipping pull ups) and horizontal pressing (think bench press); point tender/swelling over the...