FitZone

WOD

4Rounds of each of the following exercises:

Side Shuffle 30sec

KB Jacks 35sec

Push Press 30sec

Full Sit-ups 35sec

Jump Squats 30sec

Dips (Bench or Rings) 35sec

Sum of each round will be added together for a final score.

ABWERKZ 40

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Mobility&Recovery:Fast Fixes Pt 1�Infraspinatus

Compliments of CrossFit Decatur:

This is not intended as a diagnosis or treatment for any injury. These are fast fixes for common issues.

Shoulders are a tricky joint with a wide variety of anatomical variance. The shoulder has the greatest range of motion in any joint across the entire body. This range of motion allows us to carry out basic functional movements: pushing, pulling and throwing. With that consideration, we spend a great deal of our time in our workouts performing and strengthening these fundamental movement patterns. Show your shoulder and the muscles responsible for it’s movement some love. Developing a self maintenance routine can save yourself precious time and money at the Doctors office.

Two particular muscles account for almost 80-90% of all shoulder problems: the infraspinatus, and supraspinatus. Let’s focus on the infraspinatus. The infraspinatus is one of the four muscles that comprise the rotator cuff. It covers most of the scapula or shoulder blade on the dorsal or posterior surface. It is responsible for external rotation (place your arm by your side, bend the elbow to 90 degrees and rotate away from the body; this is external rotation).
Activities such as driving with hands on top of the wheel or working at a computer without elbow support are known to exhaust and shorten infraspinatus since it’s in a continuous state of contraction. For my personal CrossFit endeavours, I find that activities like high volume Pull-Ups and Burpees overload my infraspinatus. This leads to a dull ache deep inside the shoulder joint, and I can feel referral pain in the front of my shoulder. These are classic myofascial referred pain sites and symptoms for a fired up infraspinatus. A little trigger point therapy and self massage relieves the built up tension and can help restore length to the muscle. With some active self therapy the symptoms and referred pain patterns tend to disappear in a matter of minutes.

Here’s the quick fix:
There are 4 common trigger point sites found in the infraspinatus. Take a lacrosse ball and place it below the spine of the scapula in the lower 2/3 of the shoulder blade and trap the ball against a wall or by lying on top of it on the floor . Roll the ball back and forth until you find the trigger point site (most commonly in the area with the thickest musculature). The sensation you’re looking for may be best described as extreme tenderness on the borderline of pain. Depending on how shortened the muscle has become you may feel referred pain to the front of the shoulder. Once a particular site is found roll the ball across the affected site approx 6-12 times. This would constitute one treatment and the treatment should be performed upwards of 4-6 times daily. A backnobber or theracane is also very useful for this type of self massage, and I find it more convenient when I want to do some work at the computer or do some treatment while watching a movie. Once again locate the trigger point site. For self massage it’s best to perform short strokes and move crosswise with the grain of the muscle. In the case of infraspinatus this would be in a direction from shoulder to spine.
Beyond trigger point therapy or self massage, it would be ideal if we all took 15 minutes post workout to ice our shoulders down after any WOD that contains overhead work. Cold therapy will reduce inflammation to the muscle tissue. Less inflammation= less pain.

Mobility and Recovery: Fast Fixes Part 1 � Infraspinatus

Per the CrossFit Decatur website:

This is not intended as a diagnosis or treatment for any injury. These are fast fixes for common issues.

WOD

Deadlift
5-5-5-5-5
In 5 sets find max 5 rep Load with perfect form

WOD
In 2 Minutes complete 10 Deadlifts scaled to 65% of 5 Rep Max
With remaining time complete as many Reps as Possible of
Round 1 Mule kicks
Round 2 20 yd sprints
Round 3 Mule Kicks
Round 4 20 yd Sprints
Round 5 Mule Kicks
Round 6 20 yd Sprints
Rest 30 Seconds after each cycle
Score = Weight for 5 Rep Max/Total Mule Kick Reps/Total 20yd Sprint Reps/WOD Weight

WOD

1mile (4 Laps)

KB Swings 60

Burpee 50

Vertical Crunches w/ med ball or Full Sit-up 40

KTE 30

Pushup 20

Kipling Pull-up 10

1mile

ABWERKZ 70

WOD

3rds

Wall Ball Shots 30

Front Squats 25

Reverse Lunges 15/15

Step-ups 15/15

Mt. Climbers 45 sec

2rds

Donkey Kicks 15/15

Ball Pull (Hamstring) 25

Fire Hydrant 25/25

Med Ball Squeeze 30

Sumo Squat N' Lift w/ KB 15/15

ABWERKZ 70

WOD

Start with 800m run

Hang power snatches

KB jacks

DB curls

Stiff leg deadlifts

Sumo DL high pulls

(Complete/w reps of 25,20,15,10,5)

End with 300m row or 400m run

WOD

3rds

Bent Over Row 15

One Arm Row (Plank) 15/15

Recline Pull-up (Rings) 15

200M Run W/ Plate *Distance

Select Abs

2rds

Jump Squats 45sec

Iso DB Curl 15.15.15

Row/Curl Combo 400M

Straight Bar Curl 20

Select Abs

ABWERKZ 40

WOD

"The Countdown"

800M Run 50 Dbl/Unders

50 Burpees & Jumping Jacks (KB optional)

40 Box Jumps & Vertical Crunches

30 KB Swings & Mt. Climbers

20 Wall Ball Toss & (Over Head) Med Ball Slam

10 Push Press & Dying Cockroach

400M Run or 25 Dbl/Unders

ABWERKZ 50