Image courtesy of icanhascheezburger.com
****KEEP YOUR EYES ON THE WEBSITE FOR ANY POTENTIAL CLASS CLOSURES****
UPDATE: THE 7:00AM AND 8:00AM CLASSES ARE CANCELLED TODAY. BUT, COME ON DOWN AND JOIN US FOR THE 9:30AM CLASS! KEEP CHECKING THE WEBSITE.
Original article re-posted from Mobility WOD
There was a lot of interest in this article when it was shared by a Zoner on Facebook. This MWOD deals with a common issue amongst women in CrossFit: the dreaded “double under bladder”! Read on if you want to find out what can be done to improve this situation…
Hey MWodies,
Happy new year and welcome back to the Mwod 2012. I’ve just landed after traveling to Australia with the family and it’s time to wind this show back up!
Today’s episode is really geared towards everyone, but it is a special homage to all of those baby mommas and athletes out there that experience the dreaded pee-drops that happen during intense jumping or force production episodes. We tend to not talk directly about the pelvic floor too much in exercise (besides always yelling sphincter to belly button before you get tight), but if you understand how the the trunk creates stiffness at all, then you are certainly aware of how this lower muscular system creates the floor to your diaphragm roof. As we’ve always maintained on mobilitywod, position is king. If you recall, poor mechanics and set ups can cause a whole host of neuromuscular shut down that we call positional inhibition. Well, the same is true of the pelvic floor. In the Movement and Mobility trainer course, we perform a demo that illustrates how poor spinal positioning literally forces people to breath up in their necks not effectively with their diaphragms. Well, the lower pelvic floor diaphragm doesn’t behave any differently. Set your spinal position first (butt sets position, abs brace position) by getting neutral, set your abs, take a big breath, and then brace into extension like it’s your job. I suspect that traditionally, we’ve had to talk about pelvic floor dysfunction a bit more when we’ve worked with athletes that aren’t regularly handling large loads. For example, we tend to see much more attention to the details of bracing and bracing sequencing under the high tensions developed in squatting and deadlifting. Interestingly, we tend to see the dreaded pee leak occur most often in “lower” intensity exercises like jump roping, that require much less bracing to successfully (albeit not optimally) completed. I’m sure that the pelvic floor masters out there would also agree that there is an additional component of duration/endurance in these tasks as well. Besides, most coaches obsess about lifting spinal mechanics with barbells, but spontaneously go spine-awareness blind and unconscious when their athletes start jumping, running, or perform any sort of mundane conditioning.
This Mwod stars one of my Australian colleagues that specializes in retraining and rebuilding the pelvic floors of athletes and non-athlets like.
As one of my friends says, practice doesn’t make perfect, practice makes permanent. Reinforcing poor pelvic positioning and sequencing in “basic” movements will set the stage for greater loss of spinal stability and pressures when the stakes get higher. Load ordering matters. Position matters. Bring some new awareness to your sphincter and see what happens to your deadlift. And Double under.
[yframe url='[yframe url=’http://www.youtube.com/watch?v=MM1F-MkTcvs&feature=player_embedded’]’]
Zone Games 6 Update: I apologize, but the Zone Games 6 will have to be postponed to a later date. If you have already paid your registration fee, please contact admin@crossfitzone.ca for a refund. I am in the works of planning another fun event for Sunday for those that wanted to compete. Stay tuned!
****KEEP YOUR EYES ON THE WEBSITE FOR ANY POTENTIAL CLASS CLOSURES****
UPDATE: THE 7:00AM AND 8:00AM CLASSES ARE CANCELLED TODAY. BUT, COME ON DOWN AND JOIN US FOR THE 9:30AM CLASS! KEEP CHECKING THE WEBSITE.
Today’s Workout:
Buy In – 3 rounds of 25 single skips, 3 inchworms (with pushup), 6 arch rocks, 9 ring rows
WOD -”50-50?
Last time we did this workout it was February 4th, 2011. Take a look at the times to compare.
5 rounds for time of:
- 10 pullups (chest to bar)
- 10 burpees
Zone 3:scale to regular pullups (kipping or not)
Zone 2: scale to 10 assisted pullups
Zone 1: scale as needed
Part 2: Work on a Goat (choose 1 0r 2 movements to work on depending on the time left in class)
* Coaches, make sure that athletes don’t take this time to leave early. They are called Goats for a reason 
- Double unders
- Pistols
- Handstand/handstand pushup
- Rowing
Cash Out – MWOD 56
Test: Check your shoulder retraction: Do the standing hip impingement test.
Mwod: 2-3 min messing about with the horizontal abduction rib mob
1-2 min opening up your flexion with elbow flexion
2 min hip capsule mob
Retest: Go PR.
[yframe url=’http://www.youtube.com/watch?feature=player_embedded&v=JGiZvK2rnDU’]
For the coconut milk inclined, Fairway (at Quadra and Kings) has Asian Family coconut milk on sale for 1.99 a can. Ingredients: coconut milk, water, citric acid (the cleanest brand we've been able to find without ordering online)
I've been meaning to respond to your question Wendy, but we don't have any containers of the stuff we buy. Not sure the brand, but there are lots of coconut milks at fisgard market in china town that are just coconut milk and water. We buy the stuff in a tetra pack thing, it's around a litre. I find that the stuff in the can has a strange taste too it, and the bigger one is a bit cheaper for the amount.
Next time we go get groceries I'll post the brand name we like, but I think there are 2 or 3 choices without any weird stuff in them there.
interesting post on coconut milk from Chris Kresser's site:
http://chriskresser.com/3-reasons-why-coconut-mil…
points to ponder: cans and BPA and guar gum tolerance
That last post should have been a reply to this.
I love this response down in the comments. It's very much how I feel about nutrition.
"I don’t need any more evidence than this: certain patients feel bad after eating coconut milk (even homemade), and then feel better when they remove it. Period. That’s enough for them, and it’s enough for me. Science isn’t perfect, so sometimes we can only speculate on the mechanisms."
I think pulling something out of your diet for a month tells me more about the way I should eat than all the nutrition studies out there.
awesome, thanks!
Thanks, I'm halfway through the article and Arroy-D is totally the brand we get, in the non-can version of it. Pretty tasty and not the most expensive
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