Our team of 17 physical therapists at Alpine Physical Therapy stepped up its understanding of all that is CrossFit last month at an inservice co-hosted with Five Valleys CrossFit in Missoula. Some may wonder what a bunch of PTs would do in a CrossFit gym. We answered that question, and it wasn’t simply about who could complete the Work Out of the Day (WOD) the fastest.
Rather, it was about gaining an understanding of some of the common injuries facing CrossFitters and the movement challenges imposed on the body during key lifts and moves commonly required of this athletic population. When you step back and think about how these athletes push their bodies hard, it makes sense that physical therapists would be involved.
Ian Marshall who owns Five Valleys CrossFit co-lectured with Alpine’s sports physical therapist, Colter Brown, PT, DPT, SCS. Ian expressed the philosophy of CrossFit and outlined the training approach used by the CrossFit coaches at Five Valleys. He gave demonstrations with a break down of fundamental elements of many CrossFit lifts and moves.
Ian’s instruction blended nicely with the assessment information Colter shared that will enable our PTs to improve their efficacy in working with the CrossFit population. Colter recently completed a course designed for physical therapists who work with CrossFit athletes and has already been able to take his treatment of the CrossFit population to a new level.
Colter weaved lecture with slow motion videos of athletes performing common Olympic lifts, along with instruction of how each component is influenced by proper flexibility, strength, and motor control through proper training.
Another highlight of our time at Ian’s state of the art gym was that we all had the opportunity to go through a CrossFit warm up (top image). Then we practiced various drills to improve our form with several key lifts, including the power clean and the shoulder press.
Knowing and experiencing first-hand some of the requirements of their sport and the nature of injuries gave each of us a better understanding of where undo stress or strain could be occurring. We are able to combine our improved knowledge of CrossFit demands and precision of movement with our already honed assessment skills to help our therapists serve the growing CrossFit population with an improved level of expertise.
Without question, we all gained enlightenment and appreciation for the level of training these athletes undergo and the types of challenges they experience from this potent form of fitness.
Sure, but first you’ll need to lift either 75, 95, or 115 pounds as many times from the ground to full lockout overhead within a total of five minutes.
And that’s just the first of three work outs that were slated for the fundraiser for X-sports 4 Vets on behalf of Vets. The event, hosted by CrossFit Emergence and Tamarack Brewing Company took place Saturday, April 27th, at Caras Park. All proceeds of the $50 registration fee went to X-Sports. So with over 100 CrossFit athletes participating, there was a substantial amount of funds raised on behalf of our Vets.
The second workout was even harder. In 10 minutes, row 1,000 meters, then jump off the rower and in the remaining time, find and do your 5 rep max dead lift. Whew! Now if that’s not enough (and it was), you then reset your bar with 95 pounds and do as many rounds in 6 minutes of front rack lunges x 10 followed by 10 hand release pushups. Killer!
Brent Dodge, PT of Alpine Physical Therapy will testify in a heart beat that work out number two was indeed a killer. The picture below shows a smiling Brent . . . BEFORE said workout. We deleted all pictures of his facial grimace that he donned following the event!
His face was a bit brighter when after doing 76 reps in five minutes with 75 pounds (a total of 5,700 pounds), Brent discovered that he placed 11th in work out number one!
For participants who were still alive and kicking, the third work was a seven minute workout consisting of three movements. First, squat clean 155 pounds four times, then do six 24-inch box jumps, then do 15 jump rope double unders. The aim was to do as many rounds of these three movements in seven minutes. Killer. Double killer!
Upon completion of each of these three work outs, you can now guzzle a delicious brew available ring-side by Tamarack Brewing Company. Burp! Double burp!
Special thanks to Tamarack Brewing Company and to David Johns, owner of CrossFit Emergence in Missoula for the amazing work they did to make this meaningful fund raiser possible!
4/26/2013 0 Comments
CrossFit Emergence and Tamarack Brewing Company have teamed together to host a CrossFit competition called the “Downtown Throwdown” to be held in downtown Missoula, under the Pavilion at Caras Park on April 27, 2013. All proceeds from the athlete entry-fee’s will be donated to X-Sports For Vets, a local non-profit in Missoula that uses extreme sports to help recent conflict veterans make a successful transition back to civilian life. Entry into the competition is $50.
There are three divisions: Experienced, Scaled, and Beginner, so that all levels can compete. Additionally, there will be three heats, all of which will tax our athletes to the hilt. Alpine will be onsite offering free pain and injury consultations to all CrossFit athletes. Over 100 athletes are slated to compete.
Alpine’s owner, Brent Dodge, will represent Alpine in the advanced division. Brutal is an understatement. Come and check out the “fun.” Did I say fun? Okay, maybe it won’t be fun, but what a fantastic opportunity to be a part of this meaningful event on behalf of our Vets. We proudly salute all of our Vets for all they’ve done on our behalf!
When you’re gasping for breath midway through a CrossFit Games WOD (Work Out of the Day), you can’t help but say: “I’d rather be . . . (here’s where you insert the word that best describes what you’d really rather be doing). But you gotta hand it to the minds behind CrossFit who got creative and birthed the CrossFit Games. Perhaps by using the word “game” people would think fitness at this level might somehow be fun. Perhaps it is, in an odd sort of way.
They must have done something right, seeing that the number of registrants around the world doubled this year to over 55,000 participants!
So far, in the Master’s Men (visualize old codgers from 50 to 55 years old), I’ve completed 4 of 6 weekly workouts. That is to say, I’ve survived 4 of 6 weekly workouts. I’ve been having so much “fun” I nearly didn’t realize that I’m in 102nd place in this age group. Last I looked there are over 600 other older gentlemen in this age category who are squeezing out their last few drops of Testosterone.
Despite the challenges posed in the WODs, CrossFit does what it’s motto suggests in that it is truly: Forging Elite Fitness. That translates into tremendous personal gains in performance: whether sport, hobby, or in my case, repeatedly launching and catching my active 3-year-old daughter. The payoff is most certainly worth it.
Alright. Here’s the workout that I’ll push through first thing in the morning. If you’ll notice, the list doesn’t include vital information such as “breathe here” or “fall down with a sharp stitch in your side here.” Okay. It’s gonna be awesome. Maybe even a little fun. After all, it is this year’s CrossFit Games! (http://games.crossfit.com).
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Wish me luck. Now let’s go have some FUN!
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