In Defense of Crossfit

This video is a recording of a conversation I had with a client regarding my thoughts on Crossfit.

Feel free to comment with opposing views. I’m always happy to discuss 🤗

Quadruped "Pump Handle" Breathing

When contemplating biasing expansion into different regions of our lungs and ribcage it is important to position ourselves in a manner that allows for gravity to assist the process.

In this video, I demonstrate the use of the quadruped position to allow for increased ease of sternal or anterior pump handle expansion during inhalation.

Please comment with any questions

Rotational Side Plank Progression

This video demonstrates a progression through a rotational side plank

Points of progression: Outer knee contact with legs together

Outer knee contact knees apart

Outer knee contact knees apart with top leg extended

Bilateral leg extension with legs stacked

Box Breathing

This video demonstrates the "box breath" which looks at all four phases of a breath cycle: 1) Active inhalation 2) Retention After Inhalation 3) Exhalation 4) Retention After Exhalation

The procedure is as follows:

  1. Actively inhale down and wide into the abdomen, lower back, pelvic floor, lower ribs and front and back of the chest (take about 4 seconds)
  2. Hold the expansion created during the inhale for about 4 seconds
  3. Slowly compress the expansion created during the inhale by moving the abdomen and ribcage inward, the pelvic floor upward and allowing the lungs to deflate (take about 4 seconds)
  4. Hold the compression created by the exhale for about 4 seconds
  5. Repeat the cycle for as many breaths as desired, increasing the count for each phase as able.

Please comment with any questions

To Pack or Not to Pack the Shoulder During the TGU

This video looks at the difference between "packing" the shoulder or "reaching" the shoulder during the Turkish Get-Up (TGU). I also discuss differences in breathing strategies to correspond to the varying cues.

Please comment with questions

Breathing: Anatomy, Mechanics and Relationships to Pain/Stress

This video is a Facebook Live presentation I did regarding the anatomy and mechanics of breathing and how they relate to pain and stress.

Presentation notes can be found here: https://docs.google.com/document/d/1Q_ml5dX9VSnjpr2FimMfykfMBTndybQ8UjBZx4Dv6Gc/edit?usp=sharing

Please comment with any questions.

iBreath app: https://apps.apple.com/us/app/ibreathe-relax-and-breathe/id1296605806?fbclid=IwAR0GwQv0VVLc8XgrpTnymhoYVnkKOGEV_QCi7xidVBNLTQG8RzBMs4qD23Y

Shoulder Impingement with the Sleeper Stretch?

This video is a response to a question from Barrett regarding the safety and utility of the "sleeper stretch" for improving shoulder internal rotation. He reported he has heard mixed things from other movement professionals regarding whether it is safe or useful to perform. He also reported that when he does attempt the exercise he experiences "an incredible amount of impingement in the front part of the shoulder."

My stance with this movement, as it is for most movements, is that it is neither inherently safe or unsafe. Safety and usefulness will be dependent on the ability to maintain breath and postural control, as well as to use the symptom as a marker of readiness to move farther into the position.

I describe the ability to produce a "pump handle" expansion into the chest of the side being mobilized as an important marker of breath control. While the ability to internally rotate the humerus without an anterior translation as a marker of postural control.

I also demonstrate the addition of an isometric contraction to the posteriorly-oriented external rotators to move the compression from anterior to posterior when an anterior impingement is present.

Please comment with questions. Happy to discuss further.

Sustainable change: FRC vs. PRI

This video is in response to a question I received from Barrett:

"So, people will buy into the idea that strength training, fitness in general and even FRC have long-term benefits. Meaning, if they are performed, results will come and the results will be sustainable. Basically, “real change” is being made in the body.

However, I am having a hard time convincing people that PRI has sustainable long-term benefits and can make “real change” in the body. Whether it be neutral rib posture or even the external/internal shoulder rotation.

Do you have an opinions or suggestions in this regard?

How have you been able to convince others that PRI is able to produce “real change” in the body similar to other means of training?"

I discuss:

  1. The distinction between neurophysiological change and structural tissue change
  2. Relationships in the body the effect body position vs. focusing on isolated structural change
  3. Commonalities between FRC and PRI

Please comment with any questions. Happy to discuss this further.

Sidelying Cross Connect

This exercise is an entry point to be able to make a cross body connection of elbow to knee. This movement is valuable for those who lack trunk rotation and struggle with pressure management when in positions that are more challenging in relation to gravity.

Please comment with questions

Rotational Side Plank Progression

This video demonstrates a progression through a rotational side plank

Points of progression: Outer knee contact with legs together

Outer knee contact knees apart

Outer knee contact knees apart with top leg extended

Bilateral leg extension with legs stacked

Big Toe Pain When Walking?

This video uses my own left great toe pain as a discussion point for the concept of propulsion during the roll-over phase of gait.

Often times individuals will push off the great toe when walking, creating a scenario where the toe receives more force down into the ground. When pain in the toe is present, it provides feedback for the benefit of thinking of "pulling up" through the inner thigh and pelvic floor as opposed to "pushing down" into the ground.

Please comment with questions. Happy to discuss further!

Forward Bend: Standing on Hands Isometrics

This video demonstrates an easy progression toward a solid toe touch.

When posterior chain mobility or poor weight shifting mechanics are limiting the ability to bend forward with the knees bent, simply allow the knees to flex, aim to put the belly on the thighs and anchor your hands by stepping on your fingers.

From here, you create directional isometrics into knee extension while anchored up the chain.

Please comment with questions.