SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

 5 rounds for time of:

5 deadlifts (bodyweight)

10 push-ups


"Let there be no purpose in friendship save the deepening of the spirit."–Khalil Gibran



Again, strength training improves cardiovascular fitness      "……here is another study which says that strength training improves cardio fitness."Chris Highcock, Conditioning Research


Facts Need To Prevent Hamstring Strains   "In efforts to prevent future strains on an injured leg, the quickest way to solve the problem is to get to the source of the issue. Strains occur when the muscles of the hamstrings are forcefully eccentrically contracted. Outside of tissue healing with TENS units, ultrasound, and massage, the first step of rehabilitation should be training eccentric contraction of the hamstrings. Exercises such as box depth drops both loaded and unloaded, sled dragging backward, and single leg Romanian deadlifts are great at accomplishing this task (9). Moving up the kinetic chain is step two of the rehabilitation process. The hips have a huge role on overall hamstring length. If they are out of alignment (e.g. anteriorly tilted), the hamstrings’ functional length is decreased. Working to reestablish normal hip position helps prevent future strains. Exercises such as half kneeling chops, rotating core planks, bowler’s squats, and hip neutral ball leg curls are all effective at accomplishing hip alignment (9). Studies have shown that when specific core stabilization exercises (such as those listed) were performed with focus on proper hip alignment, there was a 70 percent decrease in a consecutive injury of the hamstring when compared to a group that didn’t focus on hip alignment and strength as a rehabilitation technique (8). This result was seen after one year from returning to sport. Hip strengthening and proper alignment have produced impressive results in limiting the risk of consecutive injuries."Brad Longazel, Complete Performance Institute, for Elite Fitness Systems

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