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The Season of “Mardi Gras Float Riders” Shoulders

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Happy Mardi Gras!

Physical Therapists and Orthopedists all over the Greater New Orleans area know that they will be seeing many patients with sore shoulders after their annual rides on Mardi Gras Floats.

Throw Me Something Mister!

A little self –care goes a long way

While throwing beads, practice stopping the activity as soon as you feel discomfort in your shoulder and rest for about 30 seconds.  This will allow your shoulder to recover.  A good habit to get in is actually stretching your shoulder blades together with your hands clasped behind you – 3-5 reps with 3 second holds.

If you have rested about 5 days and are still suffering with a painful shoulder you can actually try a commonly prescribed McKenzie exercise for shoulder mechanical pain.  This exercise is called shoulder extension in standing.  Place your affected arm behind you with the palm facing up by internally rotating your shoulder.  Stretch in this position to the end range.  You can hold this stretch for 30 seconds or perform sets of 10 – 15 repetitions.  As with any exercise if it makes your pain worse or obstructs motion – don’t do it and see a McKenzie practitioner.

A great friend of mine, Joel Laing, Dip. MDT a physiotherapist from Melbourne Australia, a great mate, has a you tube video with some more helpful tips.

Reference:
McKenzie, Robin, Grant Watson, and Robert Lindsay. Treat Your Own Shoulder. Raumati Beach, N.Z.: Spinal Publications New Zealand, 2009. Print.

2017 CrossFit 7oo37 Performance Challenge

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In 2017 CrossFit 7oo37 will have its first Performance Challenge. Any active CrossFitter, CF 7oo37 member or athlete who has completed the On Board program at CF 7oo37 is eligible.  Active CrossFitters who apply must be able to complete the CrossFit Total with good technique.

Entry fee for non members will be $25 members entry fee is waived.  The CrossFit total and weigh-ins  must be completed in house between February 15th and February 18th. 800m run must be completed between February 15th and February 21st.

Non-members can contact us to schedule a time for the lift, weigh-in and 800m run via 2017 CF 7oo37 Performance Challenge

THIS IS NOT A WEIGHT LOSS CHALLENGE! Weight loss will be a small factor in the overall point system for your score.

Rules for the challenge are as follows:

CF Total- each percent of increase of the total= 1pt

Weight Loss-  every 2 lb loss= 1pt

800m run- each second decrease from base time= 1pt

Athletes with existing CF total in the last 90 days may be used as the baseline.

Athletes with an 800m time in the the last 60 days can be used as a baseline.

1st place will receive a free nutritional package, members who already have this package will receive it’s cash value.

2nd place will receive a month of the mobility  and weightlifting program free.

3rd place will receive a free t-shirt

Your Weekly WOD

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CrossFit 7OO37 – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

-Air Squat :30r:30

-DB Press :30r:30

-Pull-up :30r:30

-Abmat SU :30r:30

-Bike :30r:30

-HS Hold :30r:30

Mobility

2 min Each

Quad Smash

Metcon

Metcon (AMRAP – Reps)

Death by EMOM:

-5 Push Ups

-5 Wall Squats

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Deadlift (8×3 r2x3)

Making the most of your time at Crossfit 7oo37.

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Trust us. We understand busy schedules. In fact, many of the members we have here at CrossFit 7oo37 initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT CROSSFIT 7oo37:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD “just because.”

A good way to deter the “just because” excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, “Can I pee before you start the clock?” We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. “Women are not small men,” says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. “They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke.”

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.