CrossFit South Brooklyn

Established 2007

Rest Day

Posted on


Coaches McDowell and Josh Perform a Kettlebell Swing, Pull-Up Couplet

Shoulder Dysfunction, Where to start?

A lot of shoulder dysfunction has its roots in poor posture.  If you walk around all day with your shoulders internally rotated and your head pushed forward, chances are that your thoracic spine and scapula have lost optimal function.  The problem with this is that when you go lift a weight overhead, do a push-up or try to snatch, certain joint positions won’t be available to your body so other areas will have to compensate to finish the job.  Watch this short video to see a very basic overview of how some of your bones are supposed to move when your arms go overhead.  You can see that the scapula, clavicle and humerus all share responsibility to finish the job.  The video doesn’t account for the contributions of the Thoracic and Cervical spine, but just know they play an important role too. If the imbalances in the system arent addressed inflammation and pain may become present. Over time long term injury and dysfunction may eventually result.  So what to do about it?  Start with these simple MWODs below and see if you can’t begin to break up some of your gnarly restrictions. Watch each one and give them a shot pre-workout.  See if you can’t get into better positions or “cool off” some existing inflammation.

Shoulder: What to Fix First
Pain Ball: Calling All Shoulders
Darth Shoulder
Death By Desk
The Neck of a Desk Warrior Poet

If something feels a little off but not necessarily injured or painful, your best bet is to start doing some soft tissue work around the area to see if you can’t create some relief for yourself. Additionally, make sure every exercise you do using that area of your body is performed with perfect execution and a controlled tempo. I’ve seen many folks “lay off” an area without really seeing much improvement while others train smart through and around the issue and experience a quick return to normalcy. Often by using the tissue modestly and correctly, the increased blood flow stimulates a recovery process that promotes tissue healing. Again, your emphasis becomes controlled movement, not performance or intensity. If a particular movement seems to aggravate any tissue, let a coach know and we’ll modify it for you. Train smart, move well and listen to your body.
Chronic or painful symptoms should always be treated by a trained professional.

Finally, if you’re spending the majority of your waking life in poor positions, you need to address these postural issues and find effective strategies to improve them.  (STOP! What is your posture like Right Now?)

Help Lara Find a Place to Live!

CFSBKer extraordinare and all around awesome lady Lara is looking for a place to live in the hood. Here are some deets on her and what she’s looking for. Help a sister out!

Looking for:
-Starting January 1st or even sooner
-Sublet/share situation 6 months +
-Budget of $750-$850
-a room w/window for natural light
-I have bed and furniture so it can be unfurnished
-Accessible to train lines that get me to Crossfit & JFK Airport
-(Trains that connect to Atlantic Terminal, A/C, F train is okay too)
-Love to be around Boerum Hill, Carroll Gardens, Slope, South Slope, Ditmas Park since it’s on the Q, Fort Greene, Clinton-Hill, Windsor Terrace….open to other places as well
-Respect cats but am allergic, so preferably no cats

A little about me:

I am a straight-talking firecracker with emotional strength and intelligence.  I care about integrity.  I am down to earth. I love friendly, sharing, awesome folks who like to keep common spaces clean and tidy and have a passion for life.   I love to laugh.  I like to cook and share.  I love crossfit.  I am an actor/producer and also a JetBlue flight attendant.  I work long days and on my days off I am auditioning and working on other projects.

If this jives with what your living situation, please email me at larasilva99(AT)gmail.com so we can start a conversation!

________________
Watching People Lift Heavy Things CFSBK’s Own Samir Chopra
Is Sitting The New Smoking? Discovery
Sitting Is Killing You

Comments

  3. Haven't posted my training in a while, been kind of floating with it. Half assed following Outlaw programming. Getting back in to Crossfit shape after about 9 months of just lifting has been…uncomfortable.

    Yesterday
    1 Power Snatch every 20 seconds for 5 minutes (13 reps) @ 75% (58kg)
    1 Power Clean every 20 seconds for 5 minutes (13 reps) @ 75% (83kg)

    This type of lifting is very metabolic for me at this point. My snatch sucks compared to my clean. I should be much closer to a 90kg snatch.

    4 RNFT
    3x 3 Position Snatch Deadlift 65kg
    5x Hang Clean High Pull 65kg
    5x Split Press 50kg
    Went light on these to leave room to go up.

    then the suck:
    4x500m Row with 2:1 rest
    Fastest was like 1:43 and slowest was my last at about 1:52. I was supposed to perform 30 burpees for each 5 second deviation in time but, fucked off with that. I felt off for a good 2 hours after this.

  4. THE MEAT CSA DEADLINE for SIGN UP is TOMORROW, Dec 15

    If you want in on the Jan-April Herondale Farm meat CSA, you have until TOMORROW to sign up.

    You have two options: a 15-lb share and a 10-lb share. All the details including pricing are at herondalefarm.com/csa/

    Here's how:

    1. Returning MEAT CSA members: Just email the farm and tell them you want in. Since they already have all your info, you don't need to fill out the form.

    2. New MEAT CSA members: download and fill out the PDF at herondalefarm.com/csa/, and email it back to the farm.

    Questions? Email me! Want to split a share? Email me! mignyc at gmail dot com.

    Deliveries to the gym are always on Wednesdays; the first one is Jan 9.

  10. 6 week paleo challenge starting January 1. Full details on Monday

    Thanks! I enjoyed making it. Shooting a WOD was much harder than shooting the lifts. I only had about 9 minutes to get all the shots and figure out all the angles. It was a good learning experience and the next one will be better!!!

  11. @DO – EUREKA! THIS is the song, in the video, that I abstractly and poorly described to you that day. Gun shot blast – it's in there!

×