#Repost@thrivehumanhealth with @get_repost
Limited ankle range of motion can cause pain while running, squatting, or jumping. It also puts you at risk for Achilles’ tendon rupture, shin splints, and plantar fasciitis. Pain can be anywhere in the lower body.
Find yourself a trusted healthcare practitioner to restore function and get you back to doing what you want.
In the mean time, do these eccentric ankle dorsiflexion. Start at 3x5 unloaded and increase volume and load as you progress.
Beauty like you is timeless.
When attacking workouts or designing intents, it’s important to understand the inverse relationship between cycle rate and load. Just because it feels easier, doesn’t mean it’s faster!
A push jerk will be easier on my shoulder musculature, pushing more load to my core and legs, ultimately allowing me to move more weight or do more reps in the long term!
The push press fatigues my shoulders much more quickly, but as you can see from the video, allows me to complete more reps in a shorter period of time!
If a workout requires 50 shoulder to overhead in 12 minutes, the movement selection should be different than if it requires 100 shoulder to overhead in 12 minutes.
Similar concept for muscle cleans, power cleans and full cleans! Think about how much more you can power clean than muscle clean, but how much faster you can muscle clean, even the same weight!
There are a few factors that contribute to progressing and ultimately developing strength:
1. Load. This is how much weight you’re moving. Keep the same amount of reps week to week but simply increase the poundage (or kiloage) weekly.
2. Volume. This is how many repetitions you do over the course of a workout. To progress volume, simply add total reps.
3. Time under tension. This is the magic sauce of strength development, and key to preserving joint health. With either tempos or complexes (as seen here), increase the amount of time you’re contracting on an external load.
Complexes are an outstanding way to develop strength (both dynamically and positionally) for weightlifters. They’re also a great way to add in some functional hypertrophy. This beauty is courtesy of @tatatatylerblue.
How are you developing strength?
To quote Ron Burgundy: “IT’S A DEEP BURN.”
What is that deep burn? As the acidity of our muscle tissue changes, our body lets us know about it. While this may not prevent us from completing another rep, it can be wildly uncomfortable.
To be an admirable CrossFitter, or even to be able to finish Murph in under an hour, you need to train for this. Regularly go to that burn, rest, and go to that burn again. Doing that will accomplish two things: acclimate your mind understanding the discomfort is fleeting and not dangerous while increasing your tissue’s ability to maintain a comfortable acidity.
If you think of how many barbell shaped objects humans are typically required to press in nature (few if any), it becomes clear that we must press with an open hand. It’s much more plausible that we’ve evolved to push against the ground, against other relatively flat surfaced implements like rocks, or the core of another being (think a football lineman).
Flat surface dips are key to keeping your elbows and wrists healthy. If you experience discomfort in either while performing these, either see a trusted healthcare professional to induce more tissue length in the forearm flexors, or scale with other loaded movements while in wrist extension like bear crawls
I’m determined to not be so terrible at HSPU, and these dips translate much better to them than ring dips.
The base of any human pursuit of health, fitness, and ultimately happiness must begin with a solid spiritual, psychological, emotional, and mental practice. Whether your trying to quality for regionals or get out of shoulder pain, you’ve got to be well between the ears.
————— @10percent has changed my life. I’ve made more physical and psychological gains by following it than anything else I’ve ever tried. Find yourself a solid spiritual practice that you resonate with and believe in, and watch your life change. This is not a paid ad but I wish it were. Here’s to a thousand more minutes.
A little grunt work on tap for today. As basic aerobic endurance and absolute strength endurance (especially pressing) are massive weaknesses, I decided to tune one up with @crossfitislandpark very best workout partner.
5x Close Grip BP (BW)
50 m ea. 1a FC (1/2BW)
6x ea. 1a High Pull (1/3BW)
30 second Hollow body hold
12 cal FWB
Do you know your weaknesses? If so do you know how to attack them efficiently, safely, and effectively?
DM me if you’ve got any questions, I’d love to help