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Adult Gymnastics

What Shoulder Pain Exercises to Do For Crossfit

3 Tips For Shoulder Pain Exercises to Do For Crossfit

Do you get pain in your shoulders before or during lifting? Maybe some moves like snatches or overhead squats are impossible because of it?

Here are three tips to help relieve your shoulder pain to make it easier easier to lift and prevent further discomfort.

1. Diagnose

First step is to work out: how bad it is? Shoulders are complicated and serious injuries must be treated ASAP.

Ideally ask a physio or doctor friend who can give you a free once over. If it’s anything ligament- or tendon-related you are best to see a registered physiotherapist and do everything they say before moving on to step two. If the pain is just in the muscles, crack on:

2. Relieve

What exerciees can you do to relieve shoulder pain? Chances are pain will be from overuse or tight muscles so anything you can do to relax the muscle will help.

Start by doing some shoulder stretches after every Crossfit or weights session. This will ease out the scar tissue.  – you’ll learn some great examples in our flexibility classes.

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Adding in some foam roller work as well will help. Whatever you do:

  • Go light, especially while the shoulders are still sore
  • Get support. Seek the advice of someone who knows what they are doing as well as a partner to stretch with. Having someone else will ensure you don’t push yourself too far and can focus on easing your pain as fast as possible

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3. Prevent

Shoulder pain during and after sessions often comes from incomplete recovery. Make sure you stretch after every session as this is the biggest mistake people make – and you don’t want to be one of them.
Second thing you need to do is even out any imbalances, as chances are if you’re experiencing pain it’s from tight shoulders. Work on improving your shoulder flexibility consistently the bridge is ideal for this and looks cool as well!
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Anyone can get more flexible in the shoulders, no matter how tight you feel now, and once you do it will open up new possibilities and help you feel amazing in your sport and life.
So why not give it a try:
Come along to a flexibility class or if your serious about FAST results book a ‘Less Pains, More Gains’ get-flexible 1-1 on:
07504 142211
felix@superflexcoaching.com
 
Felix

Crossfit london homework. The L sit ( Part 3)

Well, it’s part 3 of our “how to L sit”  series. If this is the 1st you have heard of this, obviously refer back to
Part 1 and
Part 2
Today, it’s really the same as yesterday. Just stick the other leg out!
Obviously, this should be a super detailed description, but sometimes spoon feeding as a coaching method needs to stop and you simply need to hear ” Dude, push yourself up on straight arms and stick your leg out”.
So do that.
Life is like that. That’s why it sucks so much.
Anyway:  learn more about life, how to get great abs, and how to learn and master a tonne of effective training methods at Crossfit London in their amazing Bethnal Green E2 gym.
Thanks to    www.ATHLETTIS.com for the sketch.

Crossfit London home work: the L sit (part 2)

Well, it’s part 2 of mastering the L sit and having fantastic abs.
I assume you have read and are attempting part 1. if not, read it here
Today’s instruction is really easy, building on part one, push yourself up into the air from your office chair, now, stick one leg forward and hold for as long as you can.
Weakness and inflexibility can mean the leg flops down, so long term, you need to do this more!
If it’s really really hard,  think of the improvements that are waiting for you!
This and loads more skills in our gymnastic classes at Crossfit London. Available at our Bethnal Green gym In E2. Click here for more info
Thanks   www.ATHLETTIS.com for the sketch
 

The L-sit (part 1)

Unless you live full time at a CrossFit facility, the chances are you need to do lots of extra home and office practice and learning. Over the next few blog posts, we want you to think about, learn and practice the L sit.
Greg Glassman discusses the L sit here
To start off you need a “knee tucked in” version:. Get a stable chair, and with straight arms try and lift your bottom off the seat  ( and feet off the floor: Obvs!!). In the early stages it’s a bit of a balance cheat, but still worth doing.
Notice how your bottom is behind your arms. You need to distribute your weight to get the balance. At this stage, your shoulders are stooped and your back rounded, but your abs are tight. Aim for a balanced attempt then shoot for  10 -45 seconds.
Next progression tomorrow  ( but I’m more worried about  getting home to watch Game of Thrones so I may do the next post on Tuesday. You won’t die)
This is the type of cool thing you can learn at our fantastic gymnastic strength classes at our Bethnal Green Gym in E2
Thanks to Tatsuo Ishima of www.ATHLETTIS.com for the sketch
 

Can you buy anything to make you flexible?

Is there anything you can buy or use to make you more flexible?

In short no.

Flexibility is one of those convenient pursuits – unlike cricket for example – that you can do all off your own bat.

That said, you can ‘tool up’ with a few things to make it easier and less painful.

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1. Pads

Knees are a funny animal. Plates, wires, connectors and who knows what that somehow are able to take several times our body weight. So it’s a good thing we look after them.

If you get pain while resting on your knee a pad is a useful add on.

This can be on you or one the floor – your choice. Thickness depends on the hardness of your floor and whether or not you use a mat. Or you could just embrace nature and use grass…

Pads also help for longer durations.

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2. Blocks. In this case blocks are used for balance, but they can also be used to hold if it hurts to put your hands flat on the floor.

Why would you want to hold onto a support? Being out of balance causes fear (no one wants to fall on their face) and a shot of adrenaline.

So if you want to hype yourself up,  fall over repeatedly.

Adrenaline however tenses up the muscles making it harder and more painful to get flexible. So balance is good.

If your stretch is deep enough, hold the floor, if not, hold supports high enough to keep you upright.

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Don’t be tempted to lean forwards to reach the floor though – in these particular examples you get the best flexibility gains keeping your shoulders over your hips.

Of course there are many more tools you can use to pimp your flexibility progress – but these are the two are my pick to start.

Felix

– Break through your limits with our tools at a flexibility classor if you’re Serious about getting flexible and pain free fast, book a 1-1 with me on

07504142211
felix@superflexcoaching.com

How to handstand walk

In case you wanted to crack the handstand walk, or at least understand all the training methods that lead to its mastery, we are running a 1 hour handstand walking class on Sunday 20th August 2pm  to 3pm at 9  Malcolm Place, Bethnal Green E2 0EU
Book it here
Everyone who can kick up to a handstand and come down safely is welcome. It needs to be more than leaning against the wall I’m afraid.  Members, non-members and members of other Crossfit boxes  are welcome
This is charged at your normal class rate, so it’s probably £15 if you buy a single session pass, but less if you have a monthly membership.
If this is a bit too much of a step for you, and you want  to work your gymnastic skills up in the future,  please check out our  adult gymnastic  classes here
The class will be taken by Sadiq. Ideal for all  CrossFit competitors, and for those who love learning cool skills

Start your adult gymnastics journey

 
Posted by Andrew Stemler on Friday, August 4, 2017

 
Gymnastics is open to everyone. Even if you are 56 with poor shoulders,  our amazing adult gymnastic coaches can find a way for you to roll, flick, tuck and handspring.
Crossfit London runs a delightful  adult gymnastics tumbling  club in  East  London,  one tube stop from Liverpool street.
Based in Bethnal Green, 2 minutes from the tube, we specialise in delivering you the skills you want: If you are an adult with no, or little prior experience  we can,   given your application to our classes, get you to tumble.
You won’t win any competitions but you’ll find an awesome hobby.
But, here is our promises: at least once a year, you’ll land badly and tweak  an ankle or knee. It happens. Someone broke their ankle a few years ago .
The basics of this sport involve jumping high in the air and flipping over. The sport carries all the risks of , well,  jumping in the air and flipping over.
Of course, we have lots of drills involving  safe mats,  bouncy floors and instructor spotting.
But, like in the video above, eventually  the instructor stands back and goes” its all you” (not on your 1st day obviously).
What we are really saying is that if you are risk adverse, maybe look at yoga, or meditation!!
Check out our classes, and assume you need to start at level 1. There are no free trials, as our classes are full of people passionate about  gymnastics. You can buy a single session for £15. After that, there are carnets you can buy that bring the price to about £10 a session. This means at your lesson, you’ll be surrounded by people who are there to train , and have fun, but train and learn. There are no cunning contracts. You can buy tickets in 1’s  5’s, 10’s, 20’s and 50’s. You buy these when you come to book. We don’t have any sales people hanging around ( we are too busy having awesome fun teaching gymnastics)
Here is the full story behind our classes and here is how to book
Currently our classes are on Thursdays, Fridays, Saturdays and Sundays, so navigate to those days
You can also keep the kids happy by booking them into our Kids Gymnastic classes

Fix Your Stiff Shoulders With The Bridge – King Of Stretches

Stiff shoulders? Don’t worry, you’re not alone. We can thank our industrial ancestors for our poor shoulder mobility, being shoved in front of a desk as soon as we’re able to speak.
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Luckily, there’s a remedy. In comes the bridge. Not only does this open up the shoulders, it builds the core, and is a great milestone for shoulder flexibility.
As with all streches – and any goal in fact – we work things up one step at a time.

  1. Warm up your shoulders with some mobility exercises – you’ll learn some examples in our flexibility shoulders class.

After your shoulders are opened out a bit, you’re ready to take the bridge for a test drive.
All bridges start in the prep position. Hands by your ears, heals at your backside.
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For the first progression, grab hold of a partners ankles – less of an ask for your wrists and adds stability. If your shoulders need some work start with your partners legs wide.
We’ve got a bonus here – your partner can hold your shoulders to take some of the weight.
Lazy!
But good lazy. Once your elbows are straight and shoulders up enough you can let the support go.
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Now we’re onto the floor. Same prep position. The closer together your feet and your hands the harder it gets.
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A partner can again support your shoulders/neck/lower back etc – but by this stage you should be OK on your own.
 
That’s it! Head over to flex class for ml ore progressions and pointers on why your bridge might not be working.
Til then, stay chilled, go with the flow and keep up that little-&-often stretching.
 

Adult gymnastics: we deliver dreams

Almost everyone wants to be a gymnast, or at least do a back flip off a bar top in Ibiza. Imagine being in a park with someone checking you out and  simply kicking upto a handstand, holding it, and coming down.
How cool would that be?
At the adult gymnastic sessions in Crossfit London in Bethnal Green E2 , we deliver you the cool things you want. If you have never done gymnastics before ( if you are 18, or 35, or 45, or 60) you’ll be taught in our level 1 classes, how to handstand,  cartwheel,  forward roll, and jump. AT our level 2, you’ll join our level 1 graduates, former child gymnasts, dancers and trickers in learning the drills that will get you a front and back handspring, a front and back tuck, and a round-off. Once you nail those,  it’s off to level 3  to try and glue them together (round off into back flick etc) . Obviously, there are kip ups, and tricking skills to be picked up on the way.
Gymnastics is often only taught to the super talented.  We take everybody as long as you accept you probably won’t be in the Olympics,  but gosh, your kids will be impressed. Imagine that stupid person at work,  raving about going to a spinning class, when you show them your back flick video.
Book your 1st class now
 
and if your kids are nagging you, we do Kids Gymnastics too read all about it here
All our classes are at Railway arch 3 Gales gardens E2 0EJ, 2 mins from Bethnal green tube (we are underneath the elevated section of the railway.
 

Listen and Your Gains Speak For Themselves

Listen to your body.

It’s the one thing we athletes hate to hear.

“What do you mean I have to take a week off training?”

“Training too hard? But otherwise I’ll never make the comp next week!”

But there are some times when listening to your body, and with the partner you work with, will send your results sky flying.

 Calm

Getting flexible is a perfect example. You’ll remember in a previous post we talked about how ego is your worst enemy in flexibility. If you want to get flexible, you need to ignore that voice in your head saying, “just push a little further, we’re almost there.”

That’s where listening to your body is a great help. Here’s what you do:

  1. Go into your stretch, hopeful, optimistic, expecting to go further than before – but not worrying if you don’t. Not being ATTACHED to a result.
  2. Keep calm. Carry on. If your body wants to move, let it move. If not, just go with it, relax, wait until you get that signal.
  3. If you’re going into a deeper stretch and your body tells you to stop, listen. Slow down, ease off, stop, come out if you have to. Remember it’s not just doing things that make us flexible but not doing things that make us inflexible.

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Same goes if you’re the partner stretching someone else. Your partner might look calm, in control, making good progress. You want them to go further, for their sake as much as anything.
This is where communication is key. You as the partner doesn’t know how they are feeling. Get them to talk with you, give you feedback. If they reach their max, go with it. Calling quits saves injuries, pulled muscles and leaves you both fighting for another day.
Flexibility comes bit by bit

So remember:

  • Flexibility, or any gains in training, come bit by bit. Millimetres in a stretch add up
  • Go with the flow. Listen to your body. If your body wants to move, that’s great, if not, that’s OK too.
  • Communicate with your partner. If it hurts, tell them. If they’re going too fast, tell them. Sometimes it’s what you DON’T do that get’s you furthest ahead