How to CrossFit without getting injured! Take care of your body and train for LONGEVITY and HEALTH!


(upbeat music) – So I owned Here’s Journey
CrossFit from 2012 to 2017, and in that experience of treating people with chronic pain but also
being involved with the gym it was really interesting for
me to watch people’s process given whatever age they’re at and whenever they started in their fitness and how long they were able to do that. So there were certain
things that I was noticing that were setting people up for failure as far as either, how they were pursuing CrossFit, how they were treating their body both inside the box and outside the box, and just things that they could do better in order to make sure that they were still doing it well. And so what I want to
do today is we’re going to talk about a few different
things and concepts that, if you can take one small thing and start with that one small thing, allow that to snowball and
to adding other small things that allow you to have a very long, fit career in CrossFit. My vision for anybody who does fitness that I’m associated with
and for all of you guys is 30 years down the road, can you still be doing the
same level of intensity and activity that you’re doing today? The morning is a great way
to stabilize the low back in a way that is providing value that a squat or a deadlift is not, because it’s slow, it’s body weight, it allows you to be aware. So your feet are hip
width, knees slightly bent, spine is neutral as always, watch as my sternum comes
forward, my head comes with me. I’m going to about 60
degrees of hip flexion which is right here. It’s usually the point in
which we start to really feel our calves pull tight. (laughing) Just making fun of you. (class laughing) Our hamstrings pulled tight. If I go any further my
lumbar spine’s going to bend, so this is my end-range. Then I bring my hips forward,
squeeze my glutes to stand. So working up to 15 repetitions, nice and slow, without body weight. And then once you can do that with ease you can start putting a
10, 15, 20 pound dumbbell or plate against your chest
and get stronger that way. Sean relax, you just kiss
the ground with his butt and come on back up. And then he’s going to do
as many reps as he can do until he fatigues. The goal with two legs is 15 repetitions. Where do you feel this? – Everywhere in my hamstrings. – 15, once you get to 15 with two legs, your green light, which we’ll talk about, is you go to one leg. So if the leg is straight
down in line with my body, I’m bringing it forward slightly and then I’m pointing my
toes like the gymnasts do, and then I’m just squeezing
from my hip itself. If I go too high I can feel my low back start to be loaded, we’re not doing that. All we’re doing is
bringing this high enough that our hip is engaged
and then coming back down. I’d like everybody to do, six
to eight repetitions of this, focusing on your technique and feeling the contraction right here. I have chronic low back
pain and I’ve noticed when I do these and I’m standing a lot, instead of putting torque
on my legs like this, which starts to pull from my low back, I just feel like I can stand
for a longer period of time, for about two to three days
after doing two sets of this. So it’s very impactful. So you’re going to stand. Most people what they do is, they’ll just hang out here like this. Or they’ll just put one leg like that. What we’re going to do instead, is we’re going to let our heels come down. Come up with both feet to the very top. Lift up one leg and then come down, nice and slowly to a tempo
of about four seconds, till we get to the bottom. Hold for one second, put the foot back. So we’re lengthening with more weight because my entire body
weight’s on one foot, then on both feet. And so with that load it
brings blood flow to the tendon and also the other tissue that allows it to get more range of motion. I will still have my heels hanging down but I’m no longer going
to the very bottom, and I’m no longer going to the very top. Because the end-range
for me on my right side is going to put stress on my joint there at the top and the bottom. And I want to get as much strengthening from my calf and shin as possible with minimal stress to
that because I don’t want it to degenerate faster. So sometimes we’ll do one leg, sometimes I’m just doing
both because I’m trying to be conservative right now. I’m just going up and down in the middle of the range for six, 10 reps. And right now with
this, I’m still playing. So far over the past month I’ve probably done this three or four times and I’ve had no limping
which is a sign that I want. So if I have any limping
that means I loaded it and I need to back off
or change something. So this is an example of
exceeding the symptom threshold or the capacity, that’s not OK by me because I’m 35 and in theory I’m going to need this another 55, 60 years. I tore my labrum in my hip, I herniated my disc in my low back, I tore cartilage behind
my patella and I was like, oh I can’t workout at all anymore. And the way that I was able to
start building myself back up was with these exercises, which essentially are physical
therapy-based exercises. I believe that everybody should be doing all of these, all the time. There is no reason not to do these things and they will pay enormous
dividends for everybody.

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