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Squat - CrossFit London

Muted Hip Function

Effective exercise can generate powerful  huge forces  if they are initiated controlled and dominated by the hip. Many untrained athletes  have a muted hip which  creates postures and mechanics that reduce power output, promotes postures and mechanics that are considered by  many  to be unsound. In simple terms the Muted Hip Function (MHF) results from the legs  compensating for the failed of the hip, in effect using leg extension  to compensate for non existent hip extension. According to the Crossfit Journal the causes and consequences of MHF include but are not limited to: • structurally disadvantaged spinal posture • low glute recruitment • low hamstring recruitment • pelvis abandoning the spine and chasing the legs • centre of gravity shifting dramatically backward • centre of balance shifting toward toes • knee experiencing unsound shear force • leg extension being the only productive effort • hip extension not being possible with low hip angle • pelvis rotating the wrong way The cure is deliberate and focused training.  Thats what Crossfit London is for!

Powerlifting testing day.

TESTING RESULTS AND BLOCK REVIEW

Today was testing day at CFLDN  In Bethnal Green E2. Alex Miller runs a popular powerlifting class to ensure our athletes build strength. Here is his review on todays testing results.

By ALEX MILLER

Obviously there is a lot of people still to test and some numbers to fill in but here is the initial results.

Overall numbers are going up. One or two people had off days today and performed under their potential but they have also been hitting higher numbers in their training so no need to worry there.

REVIEW OF THE COHORT SYSTEM:

As most of you are aware I introduced a cohort system into the Powerlifting training this block. The idea was that if I can provide ya’ll with some more individualised program that specific addresses a key weakness then you should respond with a larger increase in your numbers. To my eyes most people put around 7-10% on their numbers in the 12 weeks with, as you’d expect, some statistical outliers at a way higher %.

A key focus of the cohort system I made was to build the address the structural weakness which may have been an underlying cause of movement breakdown or poor technique. This resulted in a slightly less than traditional feel for a powerlifting class. Feedback was, from those I spoke with, that even though they aren’t leaving each session exhausted they feel that, even under high load, technique is much better.

DOWNSIDES:

I go away and review every block of training I prescribe to find out what I can do to make it better. The cohort system for powerlifting is no different. There is always downsides and if we are to create a resilient system which creates CFLDN athletes who are stronger, injury free, and technically superb then these flaws MUST be embraced and examined.

In this case, one of the biggest flaws I made was not giving enough time for sport practice: Squat, Bench, and Deadlift. The lifters had, at max, only 2 weeks of full lift practice before testing (during the the program they only did variations of the lifts which addressed the specific weaknesses of their cohort).

The second biggest flaw I made was to not give the athletes enough time to really get strong on each weak point variation. To limit the decreased response to specific adaptation demands I applied a 3 week limit to each variation. In hindsight, whilst it achieved that as a goal, it may prove better to run each variation for slightly longer (if you have questions on this ask me about adaptation refractory windows).

CONCLUSION:

Overall I’m very happy with the cohort system thus far and believe the results speak for themselves. As such, we will continue down the cohort path (although I clearly have a HUGE bias here and if anyone feels differently I’d love to hear your thoughts) but obviously, reflection (of which this is a quick overview) is useless without implementation of change; therefore, leading into the next block of training the following changes will be enacted:

– Each main lift variation will run for 5 weeks, rather than 3.
– After the 5 weeks, there will be a single week transition block to allow for re-sensitisation to the strength training stimuli.

This takes us to a 24 week block (4 x 6 weeks)

– At the 6 and 18 week mark, there will be a X3 block run of competition standard lifts. Because the block is X3 (i.e. triple occurrence per micro cycle or a 2 day micro cyle) the rate of adaption is much, much faster. Ergo, each block will only last 2 weeks.

This takes us to a 28 week block ( 4(6) + 2(2) )

At the end of the 28 weeks there will be a X2 competition block structured as a traditional linear taper/peak. This will last 3 weeks.

Taking us to a 31 week block ( 4(6) + 2(2) + 1(3)

And then a testing week totalling a 32 week block.

EXPECTATIONS

I know this seems like an extraordinary amount of time between testing. I’m hoping that the interim competition block attenuate that somewhat. Apart from that I’m happy just to suck it and see.

This long term approach to building the CFLDN athletes 100% rewards adherence but it will, in turn, hugely reward those who make the effort.

You can find out how to get functionally strong by following this link

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