Archive for August, 2011

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Keeping shoulders mobile AND stabile

Tuesday, August 16th, 2011

                 It has been over two years since the surgery to repair the SLAP (superior labrum anterior and posterior) lesion in my right shoulder caused by  chronic dislocations.  While my rugby days may be over, my range of motion, strength, and stability have all been restored for the most part.  Active Release Technique (ART) and chiropractic care played a HUGE part in allowing me to continue my active lifestyle as well as following a consistent home exercise program.  I have been fairly consistent with keeping up my maintenence care, but the other day when doing kettlebell windmills I could still notice some asymmetries between my right and left shoulder regarding stability. 

                   In our office, many of my patients present with shoulder problems that range from minor strains to full blown rotator cuff tears.  I have no problem prescribing an in-depth rehab program that compliments A.R.T. and chiropractic, but it is time to take my own advice and bump up my own active rehab (it is true that doctors are the worst patients).  So along with my continued kettlebell work, I am going to start adding more stability and mobility exercises. 

Warm-up:

  • Jump Rope 5 min
  • Ski-mans 20x
  • Wall sliders 10x
  • Halos (w/light kettlebell) 10x/each way
  • Shoulder rotations (w/dowel) 8x/each way
  • Internal & External Rotation (w/band) 10x/each motion
  • Pelvic circles 10x/each way
  • Hip hinge 10x
  • Leg swings 10x/each

Some of these dynamic exercises may sound Greek to you, and if that is the case stop by the office and I will be happy to walk you through how to perform a proper dynamic warm up to prepare the joints and body for strenuous activity.

Kettlebell Complex:

  • Hand-hand KB swing 10x/arm
  • KB Snatch 10x/arm
  • KB Clean & Squat 5x/arm
  • KB Push Press 5x/arm
  • KB 2-Arm Swings 15x

For a review on how complexes work, look back to the previous post.  Each set will consist of 75 reps and will be repeated for 3 sets (2 min rest between sets).  Be sure to have plenty of water on hand, this will be a bear of a workout and leave your body exhausted.   The words PROPER FORM should be going through your mind the entire workout!

Finish with trigger point work for the rotator cuff and  2 more sets of internal/external rotations with band.

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A.R.T. Recert and Kettlebell Complexes

Friday, August 12th, 2011

TGIF everyone!  This weekend will be an EPIC one.  Today is my Active Release Technique recertification that ensures I am providing the very best soft tissue care available in Denver.  Leaving the city at 2 AM for the Longs Peak trailhead and the 14 mile climb to follow.  This will be a great day trip that will exhaust both physically and mentally (and let me put my new Asolo boots to use).   Waking up at 6 AM on Sunday to treat at the Outdoor Divas Triathlon in Longmont, and finishing it all up with the Thievery Corporation concert at Red Rocks that night. 

With not much time for extended training I thought  this is the perfect time to introduce you to complexes, specifically kettlebell complexes.  Complexes provide a quick and exhausting workout that will improve strength endurance and incinerate those stubborn pounds.  Be warned that these exercises are INTENSE and as you become fatigued it is incredibly important not to compromise proper form.  As with all kettlebell exercises, these are advanced movements, take years to perfect, and should be taught by a proper instructor.

  Rather than performing one exercise and resting, complexes involve multiple exercises performed one after the other without putting the weight down.  Kettlebells are great tools for performing complexes because they can seamlessly transition from one exercise to another.  Only your imagination limits the types of kettlebell complexes you can perform, the one that I am providing below consists of three sets, 240 total reps, and will work the ENTIRE body with both pulling and pressing movements.  Perform each exercise in a row without setting the kettlebell down until the last set.  Rest 2-4 min between each of the three total sets and use a weight that will challenge you without sacrificing proper form.

  1. KB arm-arm swings 10x/arm
  2. KB cleans 10x/arm
  3. KB squats 5x/arm (racked position)
  4. KB press 5x/arm
  5. KB 1-legged rows (ipsilateral) 5x/arm
  6. KB heartbeats 10x/arm (standing tall with engaged core and holding KB by the horns, press the KB straight in front of you at heart level)

Rest and repeat for 3 sets

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DeCaLiBron and what to pack when climbing 14er’s

Monday, August 8th, 2011

8 14er’s down, 50 to go (I count the bonus peaks)!  On Saturday, our group of ambitious hikers left Denver at 4 AM for the Kite Lake trailhead to tackle Mt. Democrat, Mt Cameron, Mt Lincoln, and Mt Bross. 

 I am reminded that there are no “easy” 14ers, just different levels of “hard.”  While there was not much technical difficulty (besides the scree fields coming off Bross), this 4 set was a leg burner.  We finished in 5 hours 10 minutes, and were back in Denver by 3 PM. 

I discovered that I have developed a HUGE pet peeve.  It irks me beyond words when I see people climbing with no pack, no water or food, in shorts and cotton t-shirt, and genrally not respecting the mountain.  The weather can change in a matter of minutes at high altitudes (I took off/put on my wind jacket at least 5 times), and you risk serious injury and altitude sickness if you do not have enough water/food.  A prime example of this is when I met two fellow Iowan’s who were hiking in JEANS, t-shirts, and tennis shoes!  You are making all of us mid-westerners look like idiots!  When we were coming off Lincoln and crossed paths with them again they looked like stumbling drunken corpses.  The mountains are an amazing gift that should be treated with respect and reverence.  If you find yourself struggling to catch your breath, feel nauseaus, or experiencing headaches, TURN AROUND.  The mountains will always be there and your health is more important than ‘bagging a peak.’  Have fun out there and be safe!

Given my rant above, I should back it up with what I bring on each hike.  I am in no way an expert, but for the climbs/hikes I have done this kit has served me quite well.

  • Hiking backpack/daypack
  • Hiking boots
  • Wind/rain resistant jacket
  • Light down jacket
  • Dri-fit long sleeve & short sleeve base layershirts
  • trekking pants
  • compression shorts
  • pocket knife
  • CHARGED digital camera & case
  • 2 FULL Nalgene Bottles with WATER
  • sweat proof sunblock
  • watch
  • Duct tape
  • Larabars and a sandwich (FOOD)
  • 2 pairs of socks
  • hat (insulated)
  • gloves (for scrambling and cold weather)
  • sunglasses
  • printed trip reports
  • compass
  • toilet paper/zip lock bag

 

Todays workout will be short and sweet.  After 15 min of joint mobility work and dynamic warm-up, perform the following with 2 min jump rope between sets (10 min total jump rope).

Kettlebell Snatch 10x/arm x 5

Finish with static stretching and foam roller work for 15 min.

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Denver Rock’n'Roll Marathon Course is up!

Tuesday, August 2nd, 2011

What a great treat today when I checked my email and saw that the Denver Rock’n'Roll Marathon course has been posted.  The Denver Chiropractic Center crew will be out in full force on October 9th with our office manager Keri and Dr. May running the half and myself tackling the full.  Dr. May is a vet with the half distance and this will be Keri’s first,  I know that both will CRUSH it!  This marks my 3rd full marathon, and the first in two years.  I have heard only great things about the Rock’n'Roll series and the course really highlights Denver.  We will be running through downtown, City Park, Cheesman Park, Cap Hill, Wash Park, DU, LODO, etc.   The course will be flat, festive, and with bands at every mile, a huge party!

I will be shooting for a PR and a time of 3:45 (my best is 3:53).  If anyone is running the full or half, be sure to stop in the office for care to make sure that you are in top notch shape for the race!

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7 Hours, 10 Miles, two 14er’s, and a little blood

Monday, August 1st, 2011

What a great weekend in Colorado.  Climbed my first CLASS III mountain (and a few CLASS IV moves) on Saturday with three  friends who have done over 100 14er’s combined.  We conquered Mt Bierstadt and Mt Evans by way of the Sawtooth.

We summited Bierstadt in less than 2 hours but our pace slowed considerably when we crossed the Sawtooth.  This was my first experience actually CLIMBING instead of just scrambling.  It was intense.  A two hour adrenaline rush filled with alternating bouts of bliss and terror.  The other guys thought it was great fun to look over the precipice and see a 250 foot drop straight down.  I was fine with keeping my focus 10 feet in front of me throughout the Sawtooth.   Not a big fan of heights, but each time on the mountain is getting more and more comfortable.

 

After the Sawtooth, the technical part of the climb was over for the most part.  Of course this is the point where I took my first tumble on a mountain.  Tried to get fancy with the boulder jumping and promptly fell on my face.

 

We took enough time to eat lunch at Mt Evans summit then made our trek back down the mountain.

 

Besides this trip being my first Class III route, it also marked the first time I gave an adjustment at 14,000 feet.  Great day in the mountains!

I want to thank Jay, Skip, and Pat for taking a flatlander up the mountain and for all their support.  I want to note how important it is to go up with an experienced crew on your first intermediate/advanced climb.  It would be easy to psych yourself  out if you attempt a mountain that is beyond your abilities and skill.

 

Tonight is my first kickboxing class at ATT Altitude gym, I have been promised that I will be smoked afterwards!

Tomorrow’s kettlebell workout is 5 sets of 3 exercises with a 250 yard recovery run between each exercise.

Kettlebell Swing 5×20

Kettlebell Clean & Catch 5×10/arm (description/photos will be posted soon)

Kettlebell One-legged Row (ipsilateral) 5×5/leg

As always, these workouts are advanced and for folks who have been cleared by us or their physician and are capable of strenuous exercise.  These movements are complex and should be attempted only after proper instructions.  For any questions, stop by the office or call 303-300-0424.

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