A. Every 90s for 12 minutes:
20 DU's + 1 Snatch
*build to heavy effort for the day
B. 15 Snatches for time (use 80% from Part A)
C. 40-30-20-10 reps of
Wall Balls (20/14)
*Part C is a repeat from Nov 17th. 2014
As I move into the third month of operating at Crossfit Redondo, I’m pleased to announce that sessions have been steadily increasing. Things slowed down a little towards the end of the Open due to some illnesses but overall I’ve been getting a steady stream of members getting body work. I’m very grateful for all of your support. Please think of me as a resource to help with your mobility or in the alleviation of pain. It is my goal to help the members of Crossfit Redondo improve their body mechanics through deep tissue and sports massage. To the members that have not received body work from me yet, I’m offering $15 off your first session!! Please call or text me at 310-991-3493 to book an appointment. I'll also be taking walking-ins on Monday'sand Wednesday's from 3-7 pm... so feel free to stop in and get some body work before or after your workout!!
I’ve been seeing a lot of members come to me lately with lower back pain issues recently. Often times people believe that the source of the pain is coming from the back and that a vigorous rub down will ease any discomfort. While this may help in the short run, the actual issue is usually much more complex. Unfortunately lower back pain can be caused by several different factors... each of which is related to an individuals body mechanics. Below I will demonstrate one of the most common causes of lower back pain, and what my techniques can do to alleviate this problem.
First and foremost, at the beginning of a session I will ask you to describe the pain you are feeling. This is a very important question because the type of pain you are feeling will determine whether or not you should receive any kind of deep tissue work. Most people describe a dull ache or nagging pain that occurs when a certain body part is moved. This type of pain is generally associated with muscles and tendons, which are wonderful candidates for massage. However if someone describes a shooting pain, or one that travels/radiates from one area to another, this is indicative of a problem that requires a chiropractor or orthopedist. This kind of pain is associated with a nerve impingement and can be a serious medical condition. It’s important to note this distinction when talking about lower back pain because often times a person may confuse lower back with a much more serious issue than it really is. Who can blame them? Back pain is a miserable problem and it can impede your daily life.
In my previous post I talked about Upper Cross Syndrome. This is a major cause of upper back and neck pain for many people. Today I will discuss it’s evil sibling: Lower Cross Syndrome. This problem occurs when a person has tight hip flexors (muscles responsible for flexing the thigh + knee) and erectors (muscles responsible for supporting the spine). The person also has weak Glutes (muscles responsible for extending the hip) and weak abdominals muscles. In advanced cases, people who suffer from lower cross syndrome develop what is called a Hyperlordosis. This is pronounced curve in the lower lumbar spine that looks as if the person is sticking their butt out all the time.
This perfect storm of issues exists in many people due to the sedentary nature of modern life. Although everyone at Crossfit Redondo is an active person, we all still have to drive or sit for prolonged periods of time. The act of sitting keeps the hip flexors in a static state and causes them to tighten up. Especially after a rough workout... this is why Ryan’s new cool down exercises are very important. Sedentary actions also cause the abs and glutes to become weak because when you are sitting they are no longer engaged in supporting your body. This ultimately puts major strain on muscles like the Quadratus Lumborem (Back muscles that are responsible for laterally flexion of the spine) since the abs are inhibited and the hip extenders and flexors won’t budge. You can begin to see that muscle tightness/weakness in one are can have a domino effect through the body. Now compound that instability with Crossfit movements and you have a recipe for back pain.
Now what can be done? Do you stop working out? NO! Nice try...but the answer lies in mobilizing the tight muscles and strengthening the weak ones. In one of my sessions where the primary complaint is lower back pain, I will begin by loosening up the Hamstrings (extenders of the leg) and then the Erectors. Once these areas are loosened I will break up the adhesions that have developed in the QL using firm pressure and putting the body in stretched state. Finally I will work the hip flexors (Quadriceps and Psoas) to alleviate any extra tightness that may irritate the back muscles. Depending on the client, I may also assign some exercises to help increase strength to the abs so that the spine is fully supported. In Crossfit, we do a lot of movements that contract the core, so the majority of members have strong abs all ready. However, in some cases the abs become too dominate and begin to effect the balance of the core. This imbalance will also put extra stress on the spine. To combat this (especially amongst the more elite athlete’s) it’s important to roll out your lower back after a workout. Especially one with a lot of core contraction (kipping pull-ups, v-ups, toe’s to bar etc).
Once the overly tight muscles are relaxed and the weak muscles are strengthened, lower back pain from Lower Cross Syndrome will subside. In fact loosening up the tightness of these muscles will often lead to increased squat depth and back mobility... but most importantly you will have better posture! Please feel free to book a session with me if you’re having muscle pain. I’d love to help. Thanks for reading.