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Picture this: you’re walking through the store wearing your new workout tank from Lululemon and someone comes up beside you and asks the question: “Are you a bodybuilder?” You try to stifle a laugh so as not to offend them, but inwardly you can’t help but giggle with amusement. Secretly, it’s flattering to hear that your arms must look that jacked, but you quickly set the record straight and let them know that you actually do CrossFit (there’s a big difference between staring at yourself in the mirror while doing dumbbell curls and laying on the floor in a pool of your own sweat after you’ve finished your one-hundredth burpee). The misconception that having muscles means you are a bodybuilder may seem a little ridiculous, but the reality is that the sport of CrossFit and the sport of bodybuilding are often seen as the same. This may not necessarily be a bad thing considering that there are several different aspects of bodybuilding that can actually benefit your CrossFit performance. 

When you hear the term ‘bodybuilding’, the image that most likely comes to mind is that of a guy in a cut-off t-shirt doing bicep curls in front of a mirror. This imaginary picture actually brings up an important point: bodybuilding uses movements that train smaller muscle groups in isolation. This type of training can actually benefit CrossFit athletes because oftentimes when they perform compound lifts (squat, deadlift, clean, snatch, etc.), their body will find the most effective way to move the weight, favoring the stronger muscles and protecting the weaker ones. 

Let’s use the back squat as an example. Many athletes, especially females, are quad-dominant, which means they rely on their quad muscles to squat, rather than also engaging their hamstrings and glutes to optimize their strength. One way to reverse this deficiency is to perform movements that isolate the hamstrings (such as glute-ham raises) and/or the glutes (such as barbell glute bridges). These muscle-specific movements teach you how to engage these individual muscles properly and help you strengthen them on their own. 

A bodybuilding-style of training can improve your overall strength because of its tendency to incorporate unilateral (single-sided) movements. Oftentimes, individuals have a weaker side, which can be hidden when they only train with a barbell (the stronger side usually picks up the slack for the weaker side). Therefore, in order to smooth out any imbalances that you might have, it is important to train one side at a time. Movements like single-arm dumbbell press, single-arm dumbbell bench press, or single leg RDLs are an excellent way to build strength and correct imbalances at the same time.

Finally, most bodybuilding programs are known for the volume of sets and reps (example: 8 sets of 8 reps) used for each movement. Some programs also include tempo work (or negatives) where the athlete quickly pushes or pulls the weight from its starting position and then slowly returns the weight back, increasing the time under tension. Not only is this format a sure way to build muscle, but it also works to increase the athlete’s muscle endurance. Lots of sets, lots of reps and increased time under tension will all work together to improve an athlete’s ability to work through muscle fatigue.  

Sources:

What CrossFitters Can Learn from Bodybuilding

https://www.bodybuilding.com/content/5-ways-unilateral-training-can-transform-your-body.html

Olympic weightlifting is probably one of the scariest and most frustrating components of the sport of CrossFit. However, it is an essential part of CrossFit’s training methodology because of the many benefits that occur as a result, such as strength, speed, power, force capacity, neurological adaptations, and many others. In order to get better at the Olympic lifts, there are countless technique drills, positional work, etc. that can often be overwhelming or confusing to athletes who are just starting to learn the lifts themselves. 

One technique movement used to improve the split jerk is called a tall jerk. In order to understand the importance and benefits of the tall jerk, you need to know the different types of tall jerks, why you should practice the tall jerk, and how to execute the tall jerk to get the most benefit out of the movement.

 If you search ‘tall jerk’ on YouTube, you will be bombarded with many different videos and they may not all show the same thing. Confusing? Definitely. Therefore, it is important to note that there are four basic variations of the tall jerk – half-press with flat feet, half-press on toes, from the shoulders on flat feet, and from the shoulders on toes. Whether you start flat-footed or on your toes, or with the bar in the front rack position or raised off your shoulders, the focus of the exercise remains the same: to work speed, aggressiveness and timing of the split jerk. 

Why is this exercise important? A common problem that athletes have when performing the split jerk is not being able to drive their body down into the split jerk position. Everyone is limited on how much weight they can press over their heads. So what happens when you reach that limit? Cue the split jerk. If done correctly, you will actually be actively pressing yourself down under the barbell instead of focusing on just pressing the barbell up overhead. Think about it: the lower you can drive yourself under the bar, the less distance you have to push the bar up. The best way to perfect this is by practicing the tall jerk.

As mentioned in the second paragraph, there are four basic versions of the tall jerk. For the purpose of this article, let’s take a look at the half-press on toes version. For this version of the exercise, you will start with the bar at eye level (or top of the forehead) and stand on your tiptoes. From here, you will drive yourself under the barbell and land in the split position. One important thing to note, even though the purpose of this exercise is to learn how to drive yourself under the barbell, that does not mean you should stop pressing the barbell up with your arms. As you are driving yourself down under the barbell, you are also pressing the barbell up at the same time. Finally, your feet should land at the same time your arms lockout overhead. If you need a good video on how to do a tall jerk, the following link shows the first three versions: https://www.youtube.com/watch?v=QWCyQBN1vDM. 

Now that you know what a tall jerk is and why and how you should do it, it’s time to practice! Remember, this is a technique exercise so the weight on your barbell should be relatively light. Perform sets of 3-5 reps and use this exercise as stand-alone technique work or as a primer before performing sets of jerks. 

Sources:

https://www.catalystathletics.com/exercise/218/Tall-Jerk/

How to Work on Your Split Jerk

Developing a strong core and knowing how to properly engage it during dynamic movements can be the difference between a good athlete and a great athlete or a 5lb PR and a 20lb PR. Oftentimes, the importance of one’s abdominal muscles (also known as the core) is understated and underemphasized in many CrossFit gyms. Proper engagement of the core is essential in increasing strength, developing good movement patterns and preventing injuries (you can read more about these concepts in the previous article titled Core-To-Extremity Movement and the Importance of Engaging One’s Core). Here are 3 exercises to help you improve your core strength and stability.

Modified Dead Bug Exercise

For this dead bug exercise, the athlete will be lying on their back with a light band around their mid-foot. They will start with both legs off the ground so that they form a ninety-degree angle. Throughout the duration of the movement, the athlete should think about keeping their lower back pressed into the ground. As they move each leg, they want to avoid having their lower back come off the ground. The athlete will press one leg slowly towards the ground while the other leg stays holding the ninety-degree position. Once their heel touches the ground, the athlete will slowly return their leg to its starting position. The band around the athlete’s feet challenges the hip flexor to assist in trunk stability which increases hip flexor strength and improves core stability at the same time. 

Single Leg Bridge with Offset Weight

This exercise is a single leg bridge with a small twist. The athlete will start by lying on their back with their heels pulled in close to their glutes. The athlete will then grab a kettlebell in one arm and hold it directly over their shoulder. They will then extend their same leg (right arm, right leg) so that it is straight and their quad is parallel to the opposite one. Then the athlete will perform single leg bridges, driving through the heel of the planted foot and squeezing their glutes at the top of the bridge. This is an excellent exercise to train cross body stability by focusing on the relationship between the hip and opposite shoulder. Added bonus: you’ll work your glutes at the same time!

Marching Farmer’s Carry

This exercise is not your typical farmer’s carry. The athlete will hold a kettlebell in one arm at their side. The athlete will then march in place by bringing their knees up (one at a time) past their hip crease. The goal of this movement is to keep a neutral position (not letting their spine flex or extend as they march) and maintain control (they shouldn’t be falling to one side or the other). The athlete can add more difficulty to this exercise by holding the kettlebell in the front rack position as well as overhead. Each of these variations are an excellent way to train midline stability, abdominal strength and spinal stability all in one.

For more videos on core strength and stability exercises, check out the Laughlin Performance and Physical Therapy website at: https://www.lpptkc.com/exerciselibrary

Oftentimes, when we think of getting stronger we think of movements like squatting, deadlifts and presses. But we often fail to recognize or understand the importance of strengthening our core muscles to increase overall strength. How many times have you heard your CrossFit coach yell, “Engage your core!”? If they are doing their job correctly, probably quite a few. CrossFit teaches the concept of core-to-extremity movement and in order to understand the importance of a strong core, you have to understand exactly what that concept means.

 As described in the Level 2 Training Guide, core-to-extremity movement “begins with the large force-producing, low-velocity muscles of the core (abdominals and spinal erectors) and hips, and ends with the small force-producing, high-velocity muscles of the extremities (e.g., biceps, calves, wrist flexors).” A movement’s base is established with the core muscles. This is important for effective force to be transferred from one area of the body to another. This movement pattern maximizes efficiency because the largest muscles generate the force first, which allows the greatest amount of force to develop. Starting a movement with these larger muscle groups and then moving out from there improves efficiency and allows the greatest amount of work to be accomplished.

Let’s examine this concept in action by using the example of an athlete performing a snatch. When you do a snatch, there is a pattern of movement that you follow in order to get the maximum amount of efficiency and power for the lift. The ‘core’ portion of the movement starts before the athlete even pulls the bar off the ground – it starts when the athlete engages their core and maintains a neutral spine (flat back) through the pulling portion of the movement. Now, if the athlete bends their arms too early (before their hips have fully extended) they will have violated the core-to-extremity movement, relying on their limbs instead of using the full strength of their large force-producing muscles – the abdominals and hips. 

Having a strong core and engaging it correctly not only increases the amount of power an athlete has during a lift, but it can also be a simple way to prevent injuries. For discussion purposes, consider movements like the back squat, deadlift and strict press. During a back squat, it is essential that an athlete keeps their core engaged throughout the duration of the movement. Oftentimes, your coach may instruct you to take a big breath before you begin your squat, hold it on the descent and when starting the ascent, and then to let it out as you return to a standing position. This cue is a reminder for the athlete to keep the abdominal muscles engaged as you complete each squat. If an athlete relaxes their core, it could result in flexion or hyperextension of their back which may result in serious injury, especially if the athlete is under a heavy load. 

This same concept applies for the deadlift as well. When the athlete sets up for the deadlift, it is essential that they brace their core and maintain a neutral spine throughout the pull of the deadlift. If this does not occur, the athlete will most likely round their back (flex their spine) which can prove disastrous, especially when pulling a heavy load. 

Finally, when an athlete performs a strict press, one of the most common faults or dangers that occurs is hyperextension of the spin. Before the athlete presses the bar overhead, they must engage their core (tighten their abs as if they were about to be punched in the gut) by keeping their rib cage from flaring out and pulling it down towards their belly button. If they neglect to do this, they could put themselves at risk for back and shoulder injury, as well as neck pain. Therefore, the importance of engaging one’s core cannot be emphasized enough. Once an athlete becomes aware of how and when to engage their core properly, they will see vast improvements in their movement patterns and experience fewer risks for injury.

Sources:

http://library.crossfit.com/free/pdf/CFJ_English_L2_TrainingGuide.pdf

Is there a ‘right’ way to complete a workout? How do you know? Is it measured by time? Reps? Exhaustion? Most, if not all, CrossFit workouts are written with an intended stimulus in mind – the level of intensity athletes should reach in order to get the most benefit from the programmed workout. There are several different ways this stimulus can be measured with the most common method being time. Knowing the appropriate time domain for a workout is important because not only does it give the athlete a goal for the workout, but it also ensures that different energy systems (or metabolic pathways) are being utilized for different workouts. 

The Crossfit Level 1 Training Guide uses four different models of fitness to answer the question: ‘What is fitness?’ One of these models of fitness is the metabolic pathways, or energy systems that are used for all human action. CrossFit argues that total fitness requires training and competency in all three of these pathways and balancing the effects of these three pathways helps determine the how and why of the cardio that is practiced in many CrossFit gyms. However, it can become quite common for athletes to favor one or two of the pathways over the other[s], which is a common fault in CrossFit training. Therefore, it is important that athletes understand the differences between these three pathways and which one is required for a specific workout. 

The first metabolic pathway is called the phosphagen pathway and it is responsible for the highest-powered activities, such as those that last less than ten seconds. Example activities in the phosphagen pathway are a 100-meter sprint or a 1-rep max deadlift. Each of these activities last only a matter of seconds but require a high level of power output. The glycolytic pathway fuels moderate-powered activities, or those that last up to several minutes. For example, a 400-meter sprint or an elite level ‘Fran’ time would fall under this energy system. Finally, the oxidative pathway dominates low-powered activities, such as a 1 mile run or longer metcon. When the intent of the workout is lost, athletes often end up training the same energy system over and over again and they develop a deficiency in one or two of the other metabolic pathways. This results in a loss of fitness. 

Consider the workout ‘Fran’: 21-15-9 barbell thrusters (95/65) and chin-over-the-bar pull-ups. When performed at an elite level, or with the appropriately scaled movements, an athlete should complete the workout around three minutes and will therefore use the glycolytic pathway to fuel this workout. However, for individuals who are newer to CrossFit and have not fully developed their skills or strength, this workout may prove to be more of a challenge because of the weight of the thrusters and volume of pull-ups. Therefore, in order to achieve the intended stimulus, it will be necessary for newer and less advanced athletes to modify the workout to something that is more manageable, such as performing ring rows instead of pull-ups and doing thrusters with an empty barbell. With these modifications, the athlete should be able to stay within the desired pathway and train the correct energy system. 

It is important to keep in mind that some workouts may target more than one metabolic pathway throughout different portions of the workout. For example, take a look at the following workout: 21-15-9 reps of deadlifts (355/235) and rowing for calories. While the rep scheme is the same as ‘Fran’ (listed above), the stimulus is very different. The shorter-duration row (where each row will probably take less than a minute) will push most athletes to work in the glycolytic pathway. However, the heavier deadlifts will shift the athlete to the aerobic pathway because their output will slow due to the increased load. In order to preserve the intended stimulus, it’s important to note that the loading on the deadlifts is supposed to be heavy. Therefore, for athletes who cannot perform the deadlifts as prescribed, they should still choose a weight that is moderately heavy (approximately 80-85% of their 1-rep max). If an athlete can perform all of their deadlift sets touch-and-go, then that is an indication that they didn’t go heavy enough. Therefore, as a coach and as an athlete, knowing the workout’s intended stimulus is extremely important because it helps ensure that each pathway is trained equally, which will then lead to better all-around fitness. 

Sources:

https://journal.crossfit.com/article/cfj-scaling-crossfit-workouts

https://crossfitcaldwell.com/the-importance-of-scaling-and-understanding-intended-stimulus/

http://library.crossfit.com/free/pdf/CFJ_English_Level1_TrainingGuide.pdf

You’re sprinting down the basketball court and go up for the game-winning layup. As you land, your ankle gives way and you hear a loud pop as you fall on your backside. Immediately, your ankle starts to swell and you have to be helped off the court. Luckily, one of your teammates has a medical background and they yell for someone to go grab a bag of ice. Does this scenario sound familiar? For decades, the protocol for treating a sports injury has followed the acronym R.I.C.E – Rest, Ice, Compression, and Elevation. However, since the acronym was coined in the late 70s by Dr. Gabe Mirkin, he has since changed his stance on the issue. 

In his original argument, Dr. Mirkin discussed that icing the injured area was an important aspect of the recovery process because it reduces the pain by producing a numbing effect as well as decreases the swelling and inflammation of the injured area. However, recent studies have shown that cooling does delay the swelling, but it doesn’t necessarily hasten the recovery from muscle damage. 

In fact, for damaged tissue or sore muscles to heal, the body actually uses its immunity to heal, which are the same biological mechanisms that are used to kill germs. This is called inflammation. When germs invade your body, your immunity sends cells and proteins to help kill the germs. Similarly, when muscles or tissues are damaged, the body’s immunity sends the inflammatory cells to the damaged area to help promote healing. However, applying ice to the injured area to reduce swelling actually works against the body because it prevents the healing hormone Insulin-like Growth Factor (IGF-1) from being released. 

After further investigation, Dr. Mirkin realized that applying ice to the damaged area also prevents healing cells from entering the injured muscle or tissue. When ice is applied, the blood vessels near the injury start to constrict and shut off the blood flow that brings in the healing cells of inflammation. These blood vessels do not open up again until several hours after the ice was applied. This decreased blood flow can actually cause the tissue to die and potentially cause permanent nerve damage to the injured area.

Finally, Dr. Mirkin argued that using ice on an injured area actually reduces strength, speed, endurance, and coordination. Approximately 35 medical studies were done on the effects of cooling. Most of these studies used cooling for more than twenty minutes, and most reported that immediately after cooling, there was a decrease in athletes’ strength, speed, power, and agility-based running. For athletes who may attempt to return to the field of play shortly after icing their injury, it is important that they take time to warm the injured area back up. Otherwise, they may be putting themselves at further risk for injury because their bodies are not fully prepared to engage in these types of movements. 

Although Dr. Mirkin has reversed his stance on applying ice to an injured area, many physicians, athletic trainers, etc. still continue to use R.I.C.E. as a method for treating injuries. 

Sources: 

https://www.verywellfit.com/when-to-ice-3120707

Why Ice Delays Recovery

Is R.I.C.E Still the Answer for Musculoskeletal Injuries?

CrossFitters are known to be well-rounded athletes who can perform a variety of different tasks and adapt to new movements and/or sports quickly. CrossFit boasts that the purpose of the sport is to “forge a broad, general, and inclusive fitness.” It is a training program that best prepares trainees for any physical contingency—it prepares them not only for the unknown but for the unknowable. (Crossfit Level 1 Training Guide) Therefore, you would expect that anytime a CrossFitter decides to participate in another type of fitness regimen outside of the sport of CrossFit (such as Orange Theory, any type of Bootcamp, other field sports, etc.) they would naturally excel because they have built a base level of fitness that is transferable to any other type of fitness environment.

    However, it has become clear, simply from my personal experience, that the CrossFit training regimen actually has two gaping holes: sprinting and multiplanar movement. If you look at Crossfit.com’s programming over the last couple of months, you will find that they have neglected to incorporate any kind of sprint work or multiplanar movement into their daily workouts. You might be asking yourself, ‘Why is that a problem?’ Well, for the average CrossFitter who simply shows up at their local Box to get in a good workout for an hour, it’s not. However, for those athletes who want to compete at a higher level, knowing how to sprint properly and training for those shorter distances is important; and for those athletes who like to participate in field sports outside of Crossfit, they will need to build a foundation of multiplanar movement in order to avoid injury. So, how do you build those bases? 

    The only way to get better at these two capacities is to practice them. Below are some examples of sprint workouts and multiplanar movement drills to help you start building these much-needed bases:

Sample Sprint Workouts:

5 rounds- Every 2 minutes       

100 m sprint (run)                  

1 @ 85%                      

1 @ 90%                     

3 @ 100%                      

rest 3 minutes, then:                 

5 minute EMOM:                  

50 m sprints. All at 100%

With a continuously running clock perform-

1 sprint (10 meters) the first minute

2 sprints (10 meters) the second minute

3 sprints the third minute

and so on, continuing to add 1 sprint each

minute until you can’t complete the required

number of 10 meter sprints in the given minute.

Ladder Drills: 

Lateral Plyometric Drills:

Dot Drills:

Sources:

http://library.crossfit.com/free/pdf/CFJ_English_L2_TrainingGuide.pdf

https://www.boxrox.com/develop-speed-sprint-training-crossfit/

In a previous article, we discussed two elements of sport that are not commonly trained at local CrossFit affiliates: sprinting and multiplanar movement. We dove into the concept of multiplanar movement and why it’s important in a previous article, so we want to move on and discuss the concept of sprinting – why you should do it and why it will benefit you as a CrossFit athlete. 

Sprinting is a skill that is not commonly included in a CrossFit box’s regular class programming. However, if you want to be a well-rounded athlete, then it is vital that you develop the ability and capacity to sprint. In fact, pure sprinting events have shown up at the CrossFit Games, multiple CrossFit-sanctioned events, and other local CrossFit competitions. Needless to say, having the ability to sprint is not something that is going to fade out of the CrossFit world anytime soon. Furthermore, for those CrossFit athletes who are interested in supplementing their training by playing recreational field sports (softball, soccer, flag football, etc.), it is important to understand that if you have not trained sprinting, then there is a greater chance of injury (pulled or torn hamstrings) because your body is not used to moving in this capacity.

Sprinting is beneficial in several other ways besides injury prevention. Sprint training actually improves your capacity for endurance, increases your ability to take in oxygen, and improves your body’s chances of withstanding fatigue for longer periods of time. Sprints require your body to use energy more efficiently, leading to increased glycogen storage in the muscles by as much as 20%. Sprints also train the body to burn fat for fuel, which preserves muscle glycogen and helps the body prolong work capacity. Sprint interval training also helps individuals build muscle and increases the size and strength of powerful, fast-twitch fibers. This is important because these fibers help individuals improve the explosive power needed to be efficient in the Olympic lifts as well as other movements such as box jumps. 

Finally, it’s important to realize the difference between sprint training and your regular CrossFit workouts that include running. For example, consider the following two “girl” workouts:

“Kelly”                “Nancy”

5 rounds for time:        5 rounds for time:

400m run            400m run

30 box jumps            15 overhead squats

30 wall balls

Both of these workouts contain relatively short running distances. However, the addition of other movements on top of the running leads to an increased level of fatigue that turns the runs into more of a jog, rather than a repeated sprint. Therefore, if you want to improve your sprint capacity, you have to actually sprint.

Sources:

https://www.boxrox.com/develop-speed-sprint-training-CrossFit/

https://CrossFitboro.com/2013/03/25/eight-reasons-everyone-should-do-sprints/