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Crossfit Open 14.5 Tips and Strategies

I went ahead and did this workout on Thursday night after watching Rich Froning and Samantha Briggs make it look easy. Rich looked as if he was casually doing burpees and slowly doing his thrusters. I remember my coach saying during our workout “Rich just finished!” and we were all on rounds 12 and 15.

I will not re-do this again BUT if I were to there are definitely some strategies that would help.

NUTRITION

* Stay hydrated throughout the day! A lot of people who did this on Thursday needed water during the WOD. I would be drinking lots of water and coconut water throughout the day to make sure the cells are ready to perform.

* If you are going at night then stay light throughout the day. If you are going in the morning then make sure not have a heavy breakfast of bacon and eggs. This workout is all muscle endurance so last thing you will want is to feel heavy.

WARM-UP
*  Jog for 5 minutes
* Lunge twist
* Leg swings
* Shoulder mobility
* Stretch out wrists and get mobile front rack position
* 5-10 thrusters (have good front rack with each one and stay on heels)
* 10 Kettlebell swings

 

WORKOUT
Thrusters: Unless you are some freak of nature (Rich Froning) then stick to breaking up the thrusters and not hitting failure. Here is my goal if I were to re-do:

15/6
11/7
10/5
6/6
5/4 (UB)
6 (UB)
3 (UB)

Burpees: Make sure you are not jumping to far over the bar. DO a burpee, stand up, walk towards bar then jump. Do not make long jumps to overdo this workout and burn out early.

Read more here on more tips and strategies for CrossFit Open 14.4 Workout.

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Chiropractic Benefits of Full Body Vibration – Live Vibe

At Corrective Chiropractic, our goal is to always be cutting edge and have the best technology to produce the best results for our patients. As of March 2014, we have invested in 2 Live Vibes. The Live Vibe is the newest body vibration therapy that helps increase our patients results goals) (by helping them get the correction they need. We invested this to add more value to our patients.

Live Vibe Full Body Vibration is mostly used by professional athletes, at home, health clinics, etc. This whole body vibration tool has lots of known benefits like muscle strength, correct loss of cervical curve, improve overall body posture and balance, increase health immunity, reduces pain, revitalizes the musculature around the spine, and provides exercise and vitality to patients with inactive lifestyle.

When using the Curve Restoration Unit (traction on wall), you will turn on the Live Vibe to get 3x the benefit of helping to rebuild the neck curve. The Live Vibe is also effective for osteoporosis or osteoarthritis patients that need help with remineralizing bone and increasing bone density.

When you stand on the Live Vibe, your muscles will make rapid adjustments to adapt to the stimuli and this will help reclaim your balance and allow you to stand up taller.

Professional Athletes

The results with vibrating plates has been shown to be exceptional. When you do some research, you’d find that many professional athletes and well-known people are using vibrating platforms to workout.

Below are some professional sports teams that utilize whole body vibration. I always say, the best way to train and care for your body is similar to how professional athletes train and care for their body.

  • Anaheim Ducks
  • Atlanta Braves
  • Blue Jays
  • Calgary Flames
  • Chicago Cubs
  • Dallas Mavericks
  • Dallas Stars
  • Kansas City Chiefs
  • LA Avengers
  • LA Dodgers
  • LA Kings
  • LA Lakers
  • Miami Dolphins
  • Miami Heat
  • New York Giants
  • New York Mets
  • Oakland Raiders
  • Philadelphia Flyers
  • Pittsburgh Pirates
  • San Diego Chargers
  • San Diego Padres
  • S. Korea Soccer
  • St. Louis Cardinals
  • Tampa Bay Buccaneers
  • Tennessee Titans
  • Toronto Blue Jays
  • Toronto Maple Leafs
  • US Olympic Training

 

Our Goal

Our goal is to keep providing you with the best corrective chiropractic care in Atlanta, investing in a tool like Live Vibe is just one way we work to help you achieve optimal health. Request your appointment now!

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Crossfit Workout 14.4 Open Tips and Strategies

Many of us body weight people got very excited when we heard this workout, as we know this is our time to shine. I did this workout 30 minutes after it came out and went 90% to get a feel for time, pacing, and other tips. I want to share those strategies as I plan to re-do this on Monday night.

NUTRITION

Fortunately I did this workout at 8:30 PM and have not eaten since 12:30 PM so my body was not full and feeling light. Since this is not a heavy weighlifting workout I plan to use the same strategies except I will be eating a Greens + bar 3 hours before the workout. This will give me plenty of sugar and satisfy my appetitie while keeping me lean and light. Also, be sure to stay hydrated throughout the day and focus on drinks with electrolytes that keep the body healthy on a cellular level (coconut water, aloe water, etc).

MOBILITY/WARM-UP

* Airdyne for 10 minutes to get blood flow to the legs and arms.
* Lunge and twist
* Leg swings
* Shoulder mobility using blue band and PVC
* Bent over dumbell rows
* 3 x 5 OH squat with bar only
* Row slow 150 meters
* 5-10 toes to bar
* 5-10 wall balls
* Power Clean: 5 x 75, 4 x 95, 3 x 115, 2 x 135
* 2 Muscle Ups

 

WORKOUT

* Wear lifting shoes as they will help with rowing, wallballs, and cleans.

ROW
* Do not go all out!

* Pace yourself nicely here so when you get to the toes 2 bar you are not out of breath.

* Set the setting to between 8-10 so you are getting 1 calorie for every 1-2 pulls * Sit up straight and do not lose your posture

Toes To Bar* Chalk up your hands* Have the bar right above your fingers if you were standing. (A mistake I made on the chest 2 bar pull-ups was the bar was 6 inches over my fingers so I had to jump each time to get on the bar, which wasted massive energy. * Break these up and DO NOT reach failure. I broke mine up = 10-10-5-5-5-3-3-3-3-3 (Have your counter know your breakdown so they can support you)

 

Wallballs
*This should be your time to get your breath back
* Knees out and spread legs
* Break these up if you need to. I did 20-10-10

Cleans
* Rechalk
* Do not go too fast if you plan on getting to muscle ups.
* Stay close to bar and short breaks
* I did singles but took 5 seconds between each single.

Muscle-Ups
*It is easy to take long breaks after each one or two so make your counter tell you to get up on rings. My coach had me get up every 12 seconds within the last minute as my breaks were too long. Good luck and post any other recommendations you may have!

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Can Chiropractic Help a Herniated Disc
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Can Chiropractic Help a Herniated Disc?

Can Chiropractic Help a Herniated Disc

We find that people often freak out when they find out they herniated a disc. A lot of these people then run straight to the MD for medical procedures. But did you know that chiropractic can help a herniated disc?

While there are the instance of herniations caused by car accident, slip and fall, or other trauma, disc herniations commonly happens over time. Similar to how the heart takes time before it develops into heart disease, discs can take only so much stress before they eventually herniate.

They’re Like Jelly Doughnuts…

I like to compare discs to jelly doughnuts. Jelly doughnuts have a fluid center, and if you step on the doughnut fluid comes out. Discs are much like this jelly doughnut in that when you put too much stress on a disc, fluid will eventually come out.

The key to treating herniated discs is being proactive and taking care of your body before it happens. A tool that you could use along with your chiropractor, before the herniation or while the disc is herniated, is a wobble chair.

Dr. Bernini did research and found that full range of motion exercises for between 5 – 8 minutes were essential for daily metabolic interchange. He also found this important to the disc in that it helped uptake nutrition as well as eliminate waste products to maintain hydrated discs, ligaments, and tendons.

Our office prides ourselves on being the best structural chiropractors, below is a picture of wobble chairs in our facility for patients to use to improve their disc health.

Wobble Chair

Get Involved

Have you ever asked yourself, can chiropractic help a herniated disc? Perhaps you’ve received care from a chiropractor or MD for a herniated disc? We’d love to hear your story either way, please leave comments below!

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Crossfit Open 14.3 Tips and Strategies

Ok, I know what everyone is thinking. “This is going to kill MY back.” Yes, BUT only if you lose your biomechanics, form, and don’t listen to the body. I did this on Thursday night and woke up feeling fine Friday morning but I went at 90%. My goal is to not blow or herniate my disc for the sake of a few extra reps as each rep beyond the point of exhaustion could be damaging.

I plan on redoing this workout on Sunday at 4:00 PM with the strategies below, as I have now had time to digest this workout.

NUTRITION

* Breakfast @ 9:00 AM – I will be having a breakfast wrap to start the day. (Brown rice wrap, guacamole spread, bacon, chicken sausage, spinach, onions, olives, and mushrooms)

* Lunch @ 1:00 PM – Plan on getting in more protein as well as well as some carbs. (Chicken and sweet potato)

* Pre-Workout Snack @ 3:30 PM – Green Tea and 6 BCAA’s (Poliquin)

* Note – I plan on drinking A LOT of water throughout the day to hydrate the soft tissue in my body as well as the spinal discs.

MOBILITY

* 100% plan on seeing my chiropractor the morning of the workout. This is a lot of loading on the lumbar spine so I prefer to make sure my biomechanics are in alignment for less loading and better function.

* I also will sit on an exercise ball throughout the day to create mobility into the discs. These discs look similar to jelly doughnuts and too much stress can push the fluid out and create a herniation. This is not worth it!!!

WARM-UP

* Jog for 7 minutes

* Stretch the glutes/hamstrings (inch worm, power skip, and lunge with rotation)

* Work up to a good lift at 275 (1 time)

* Do 10 step up/down. Rest 15 seconds. Repeat 2 times.

WORKOUT

* As we learned last year, step up/down is much more efficient.

* It will be better to load than unload as I saw on Thursday night. Have your bar ready to go and the weights already laid out appropriately.

*I will also be using a women’s 35 lb to help with the grip as it will not be as wide.

35lb bar + 5 lb + 45lb (each side) = 135lb

35lb bar + 5lb + 45lb + 25lb (each side) = 185lb

35lb bar + 5lb + 45lb + 25lb + 2, 10lb (each side) = 225lb

35lb bar + 5lb + 45lb + 25lb + 2, 10lb + 25lb (each side) = 275lb

35lb bar + 5lb + 45lb + 25lb + 2, 10lb + 25lb + 2, 10lb (each side) = 315lb

35lb bar + 5lb + 45lb + 25lb + 2, 10lb + 25lb + 2, 10lb + 25lb (each side) = 365lb

* Listen to your body!! Do not try for extra reps by losing form. You will regret this long term.

* Other than that this workout is pretty self explanatory and as long as you are hydrated, mobile, and conscious than you should do very well.

RECOVERY

* STRETCH!

* Take a Recovery Bath (epsom salt, coconut oil, and arnica oil)

* Get mobility into your discs through exercise ball.

* Realign your spine through chiropractic.

* Get a soft tissue massage to flush the soft tissue and help recover. You are halfway through the Open and now is a good time to rejuvenate.

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Why do you need PROBIOTICS when using Antibiotics?

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THE INSIDE INFO ON YOUR INSIDES

When we feel those sinus-like symptoms start to kick in, our society tends to turn to antibiotics like amoxicillin. The antibiotics then eliminate both the thriving and harmful bacteria that is intruding on our systematic physiological flow (“anti”- against, “biotic”- living organisms). We have so much concern with bacteria in and on our bodies that we go to extreme lengths to eradicate them- all of them (which means destroying the destructive and beneficial little buggers alike).

Here is a run-down of what happens when antibiotics are introduced to the body:

Antibiotics wipe out all bacteria, good & bad –> No good bacteria left to  fight off remnants of virus/disease –> Bad bacteria strengthens & becomes resilient to antibiotics –>

SCORE:

Bacteria- 1

Body- 0

Now, please do not misunderstand me- I believe antibiotics have their place in our lives (i.e. In emergency situations). However, when we take them, we have to be so intentional about also giving our bodies plenty of probiotics to help support their natural ability to rid themselves of harmful illnesses. In Joyce Killian’s article “The Overlooked Role of Probiotics in Human Health” in Life Extension Magazine, April 2012, she explains the impact that probiotics have on a person’s overall health. Our bodies depend on these organisms for healthy immune functioning (as the gut is host to more than 70% of the immune system), decreased inflammation, and gut flora balance. Probiotics also group together to line the intestinal walls, hence acting as a shield against the determined and harmful bacteria that want to escape into the body. Protecting the gut is foundational to a healthy and thriving body.


Food sources of probiotics

Sauerkraut – Kombucha (fermented tea) – Fermented vegetables

Organic fermented dairy (from grass-fed animals)

 

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Can Chiropractic Help Digestive Problems?

Can Chiropractic Help Digestive Problems

Every month our office sees numerous people who suffer from some form of digestive problem. So, for today’s article, we’ll answer the patient question “Can chiropractic help digestive problems?”.

Whether it is acid reflux, bloating, constipation, irritable bowel, or some other digestive disorder, most of these problems can be resolved with chiropractic adjustments and lifestyle changes.

The nervous system controls every cell, tissue, muscle, and organ system in the body, and interference from everyday stress can disrupt this system. The nerves in the lumbar and sacral area are directly related to digestion, so when the body is under a state of stress, the nerves stay hyperactive, which negatively affects digestive processes.

The Role of Stress

For example, if someone is chasing after you, your body is under stress , so it does not expend energy digesting food. Rather, your body will use its energy on the innately driven physiological responses to keep you safe. This kind of acute situation can be easily changed by various means. However, in today’s world, many people develop chronic stress due to lack of interest in their careers, constant sitting, toxic diet, sedentary lifestyles, or negative thinking, all of which rot the spine and lead to bodily shut down.

Structural chiropractors are well trained on how to reposition the vertebrae in place, so stress is removed from the nervous system, thereby allowing the digestive system to work more efficiently. A case study done a few years ago shows a woman who suffered with IBS symptoms once or twice a week for 5 years. After her first adjustment, she noticed an ease of symptoms, and quickly all her digestive problems disappeared. At her follow-up visit 2 years later, she was still symptom free.

Chiropractic for Infants with Digestive Problems

In 2008 a study showed how chiropractic can also help with infants who have digestive disturbances. Researchers chose 3 infants who had infrequent bowel movements ranging from once a week to once every 3 – 4 days. Parents of these infants tried laxatives and other medical procedures recommended by their primary care providers to regulate their babies’ digestive tracts, but they had little success. Then, the infants began chiropractic care for anywhere from 3 weeks to 3 months, and all 3 infants experienced immediate improvement and began to have bowel movements on a daily basis.

The bottom line is that when we take stress off the nerves and the nervous system, the body is able to function at its fullest potential and digest foods more easily.

Get Involved

Have you, or anyone you know, found chiropractic to help with their digestive problems?

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