Routine is the Enemy

Saturday, June 21, 2014

Beach WOD- 11:30 am!

Prehab:

Fire hydrants x15
Hollow Hold x30 seconds
PVC dislocates (seated) x10
 Handstand hold 30-45 seconds 

Warm up:

300m Row
-then 2 rds with moderate weight KB-
10 Sumo Deadlift High Pull
10 Single arm KB snatch (5L/5R)
10 Goblet Squats
10 Over head Lunge (5L/5R)

 Strength:

 EMOM 10 minutes of:

2 x 1 Power Clean + 1 Lunge right leg + 1 Lunge left leg + 1 Push jerk

Classic Conditioning:

4 rounds for time of:
25 Jumping Lunges
7 Burpee Pullups
10 DB Snatch (50/ 30), alternating

Advanced Conditioning: 

3 rounds for time of:
30 Pistols (alternating)
7 Muscle ups
10 Hang Power Snatch (115/75)

-20 minute cap-

Cool down:

Hanging L-sit 3×30-45 seconds
Hold bottom of squat 2 min
Banded HS stretch x45 seconds
Wrist Stretching x 3-4 min

We are all creatures of habit, we like routine because its easy, and it requires little thought. But the problem with routine, as it relates to crossfit,  is that it can lead to decreased performance, muscular imbalances, and potential injury. When I see athletes for physical therapy at the gym, I identify their main areas of weakness and develop a workout program to address their specific areas of dysfunction. I always tell them to perform their exercises on a daily to every other day basis for 1-2 weeks. After that, I will advise them to come back in and see me so I can give them the next level of exercises or variations of the current home exercise program. Why? Variety is essential. One of the things that makes crossfit so successful is that its “constantly varied”. Constantly keeping your body from adapting, because thats what it wants to do, but routine is the enemy. Routine is the catalyst for plateauing.

For example, if you have tight hips, the couch stretch is one my favorite stretching exercises to elongate the hip flexor. But performing the couch stretch in the same position everyday will only stretch a specific group of muscles in a singular plane. So my simplest advice would be to avoid always performing it the same position. Try doing it with your foot on a GHD machine in standing, or try it with a band around the back of your hip, or try it lying flat on a bench using a band around your foot pulling it towards your head. You can also change the duration of the stretch, if you always hold your stretches for 30 seconds, try less intensity but hold for 1-2 minutes. You will feel new different muscles also getting involved. In regards to the prehab exercises, you may really like the T-band shoulder external rotation exercise, but instead of always doing sets of 10 reps, try 15, 20, 30. You will notice an entirely different sensation which will benefit you much more than routinely performing it in autopilot.