Friday, September 5, 2014

Swamp Rabbit Endurance Team Announcement


It’s time to sign up for the Spinx Run on October 25th! We have tons of people signing up for the 10k and half marathon and you don’t want to miss out on our first team race!  We all know it’s more fun to suffer together, so hop in the wagon and register for the race. We have a lot of first time 10k and half marathoners already signed up! You are ready for this!

Sign up now and then put your name on the whiteboard up front! We are going to have two group runs to analyze the course on September 13th and October 4th at 9 am for both the 10k and half marathon. Sign up in Mind Body!

Fitness & performance


Front Squat 1 RM


Build to a Heavy Single then;

3 x 3 @ 70% of Heavy Single


Tabata Wall Balls Unbroken

:20 On, :10 Off x 8


5 Tips For Using Wrist Wraps 


5 Tips For Using Wrist Wraps
Written By Calvin Sun

There are no shortage of accessories for CrossFit athletes today. Wraps, straps, beltsknee sleeves, and lifting shoes are some of the most common pieces of gear you’ll find on any functional fitness athlete. In my opinion, the wrist wrap is one of the most misused (and overused) pieces of support gear. The purpose of a wrist wrap is to provide support to the wrist joint during heavy or max effort lifts in pressing movements and overhead lifts. During these movements, the wrist can be pulled into excessive extension under load and result in compromised mechanics, possible injury, and failed lifts. Wrist wraps are certainly worth having for an athlete, but I notice many don’t use them correctly. Here are a few tips to help you get the most out of your training.

1. Warm-Up Without Your Wrist Wraps

You don’t need to wrap your wrists to move 60% of your 1-RM press. I usually advise my athletes to wear wrist wraps only on training days where we are working at or near max loads. Becoming dependent on wrist wraps all the time tends to limit strength development in your wrist flexors and extensors. Take a look around and you’ll notice that some of the strongest athletes in our gym rarely wear wrist wraps.


2. Don’t Tie Your Wrist Wraps Too Low

Remember that the purpose of a wrist wrap is to support your wrist joint. If the wrap sits below your wrist joint, you have effectively turned your wrist wrap into a forearm bracelet that provides no support. Make sure you tie your wrap so that it covers the wrist joint enough to create support and prevent excessive wrist extension.


3. Use The Right Kind of Wrap 

There are two primary kinds of wraps on the market: cotton wraps that are thinner and more flexible (ex: Strength Wraps) and the thicker, Velcro-bound power lifting-style wraps that provide more wrist support. If you are trying to max out a movement such as a bench press or shoulder press, I would advise using the thicker wraps. If you are going for a max in your clean and jerk or snatch, the thinner wraps might be a better choice as they will give you a little more range of motion at the wrist. You’ll need to be able to extend your wrist to receive a clean and the wrist will be slightly extended in the finish position of both the snatch and jerk.

4. You Don’t Need To Wear Wraps For Most Gymnastics Movements

Unless you plan on putting on a leotard and competing in actual gymnastics events like the vault or pommel horse, you probably don’t need to wear wrist wraps for body weight exercises like ring dips, handstand push-ups, and pull-ups. An exception might be training or competing with a wrist injury. Also, some athletes may want to have something on their wrists to protect their skin when perform high-reps of muscle-ups with a false grip. The point here is that you shouldn’t need wrist support for most of the gymnastics movements we perform in CrossFit.

5. Don’t Use Wrist Wraps To Hide Mobility And Flexibility Issues

A common excuse for wearing wrist wraps is pain or discomfort when the wrist is in extension such as the receiving position of a clean or when performing front squats. More often than not, an athlete who has discomfort in their wrist when cleaning or front squatting probably has a poor rack position due to poor mobility in their upper body. Poor thoracic extension, a lack of shoulder flexion and external rotation, and wrist flexibility can all play a role in a poor rack position. Wrist wraps don’t make you more flexible. Read my “How To Get A Better Rack” post and Nichole’s “Tips For Improved Wrist Mobility” for some ideas to improve.