The 300 Challenge

EDCF is proud to announce that we will be hosting a mini-style competition on Saturday, May 12th. The 300 Challenge will be a WOD for all levels and will include beginner, intermediate, and elite (as rx’d) divisions with standard scaling options for each. 30 people will be allowed to compete and participants will not just be restricted to our box. Everyone is welcome. Before we announce it to the other gyms we would like as many of you guys (and girls) to sign up ASAP so we can get EDCF numbers there. The workout is as follows:

For time:

25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups

* 20 minute cut-off

The workout will run in 3 or 4 different heats with elite, intermediate, and beginner mixed into each one. We will try to get an early start and really make an event out of it. Since this is our first one we are open to any and all suggestions! Hope everyone can attend!!

After Dr. Nick from Dallas Lifestyle Management Clinic came out and spoke to the 5:30 and 6:30pm classes yesterday, I wanted to go a little more in depth into Active Release Technique (ART). ART, as the website describes it, is a patented soft tissue management system that treats problems occurring in muscles, tendons, ligaments, fascia, and nerves. If applied correctly it can help with headaches, back pain, carpel tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, and tennis elbow just to name a few of the  ART is most commonly associated with treatment due to overuse injuries related to adhesions and built up scar tissue.

As adhesions build, the range of motion of the muscles and joints is compromised, the muscle shortens and weakens, and nerves can be compressed. The surrounding tissue of the affected areas will suffer from decreased blood supply, poor mobility and pain. During treatment, the provider uses their hands to apply pressure and remove or break up the fibrous adhesions with the help of stretching motions in the direction of venous and lymphatic flow. As CrossFit athletes, everyday we are subjected to moving force through ranges of motion that, while always functional, our bodies might be resistant against because of muscle tightness or previous injury. A lot of good can come from stretching and mobilizing like we do at the beginning of every class. Stretching and mobilization should be done outside of class times to pinpoint your trouble spots, too. Everyone has trouble spots, don’t kid yourself into thinking you don’t. A lot of us don’t make time for this extra bit of work or need to take it to the next level in order to not compromise the work you put in during class. ART is a great way to schedule these times and get professional help by learning what you are actually dealing with and increasing body awareness.