Crossfit Snatch - NC Crossfit Regionals

Are you one of those athletes where the weight lifted for their max rep snatch is THE SAME as the 1 rep max snatch?

Example you can do 250 lbs all day long... AND the MAX weight you can do is 250 lbs...

Chances are you are not efficiently and effectively engaging your core and back muscles.

This past weekend I had the honor of being a Rocktape RockDoc at the North Central Crossfit Regionals. At the booth I was able to evaluate many cross-fitters with the same complaint: "Everytime I do my snatch, I get pain in my shoulders... I have scapular instability.... My back kills when I go into a snatch..."

I had the opportunity to work with DJ Downs (the new National Sales Manager at Rocktape) at the booth who had the same concern...

I started with evaluating DJ's over head squat (obviously a very important aspect of the snatch).  I saw him rib flaring (chest and ribs coming up) which meant he was not engaging his diaphragm and therefore his core, limiting his stability and power.

DJ also mentioned he was having left shoulder pain during the snatch (which he attributed to a previous injury). His shoulder was positioned in an anterior position, putting pressure on his biceps tendon. A quick chiropractic manipulation centrated (centered) the head of his humerus (arm bone) into his glenoid fossa (shoulder girdle). That increased range of motion and decreased pressure on his biceps tendon. Muscle testing his lower trapezius and latissimus dorsi revealed inhibition (lack of optimal recruitment) in both muscles. Both of these muscles are important in the snatch as they provide the majority power and stability in the overhead portion of the snatch. This inhibition leads to over-activation of the upper trapezius and can lead to impingement of the shoulder during overhead activity (what DJ was experiencing).

Taping for Mid and Lower Trap with "Big Daddy" Roll

I used Muscle Vector Taping Application with Rocktape kinesiotape to help activate his lower trap and latissumus dorsi.  Abby Kramer taped DJ using the Functional Movement Taping diaphragm method to help DJ engage his diaphragm during the dead bug corrective exercise, and to remind him to "belly breathe" during the day.

Lat and Lower Trap Taping (Back)

Diaphragm Taping and Dead Bug position

Afterwards, I educated DJ on two rehabilitation/stabilization/activation exercises. They fall under the Corrective Exercise program on Cyberfit and my youtube channel. The first was a dead bug march (variation not seen is where DJ put his arms against the wall while in a dead bug position - as he presses into the wall during the exercise, it engages his upper body while forcing his core muscles to stabilize even more). The point of this exercise is to help with shoulder stability, hip mobility, and core activation. EVERY THING you need in a snatch! You work it on the floor for training proper motor activation and to build endurance and strength in these stability muscles. Then you work your way upright.

To work your way upright, I taught DJ the second exercise which was a wall sit wall angel. This exercises has plenty of names, but its a great full body exercise. The wall sit position allows DJ to work on hip stability and endurance for his squat, without putting any strain on his knees, ankles, or back. The wall angel part of the exercise trains proper upper body and scapular motor pattern activation with out straining the shoulder or low back. The exercise also mimics the snatch/thruster position. This overhead movement causes DJ to engage his core muscle by keeping his back, shoulders, neck, and elbows pressed firmly against the wall. A great scapular mobility, hip stability, and core activation functional exercise. DJ wants to do this exercise for 45 -90 seconds in proper form, with multiple sets through out the day.





We did 5 things with DJ:

~ listened to where he knows his problem areas are (pain, etc.)

~ evaluated his over head squat/snatch position

~ muscle tested primary movers in that exercise for inhibition

~ kinesiotaped to help facilitate that movement

~ trained the proper movement with corrective exercises

By sticking to this regiment for 1-2 weeks, DJ will be able to more efficiently and effectively perform his snatch lift.

Follow me next week when I will dissect another Crossfit movement pattern and blog about simple ways to evaluate it, tape it, and train it!

"Motion is Life!"

Dr. Konrad Grzeszkowiak

First 10K of the Season! Triathlon Blog #6

On Sunday May 4th (one day after Polish Constitution day woohoo!) I ran my first 10K (6.2 miles) race of the season!

The goal was to use the 10K as a training session because in my Sprint Triathlon I will only need to run  a 5K, so this was slightly over kill, but it was for a good cause. The 10K was hosted by Equestrian Connection in Lake Forest, IL. They offer therapy for children with special needs (and other people) using primarily, although not exclusively, horses. I have volunteered here before being a "walker" to support the riders through their therapy. This is one of the most giving and heart-felt organizations that I have volunteered at. They are truly making a difference!

Shin Splint Taping with MVT

My trainer, Abby Kramer and I decided to use some the MVT application of tape to our tibialis posterior muscles to help support our arches during the race (this muscle is involved with a lot of shin splint pain and plantar fasciitis). 






I (WE) started out the race TOO FAST. Well, in our opinion. We started running about a 9:30 min/mile pace (as you will see in my previous blogs I am training closer to an 11:30 min/mile pace). After running for about 1/2 a mile and at a HR of 170 (my training is max 153), I decided to slow down to about an 11 min/mile pace and a HR of 160. But after the first mile, my HR monitor's battery died! So I was left to pace myself for this race...

Needless to say, the competitive athlete in me got the best of me. Without my HR monitor I knew I wouldn't be able to stay in the appropriate range to run, so now it was RACE TIME! Knowing I wouldn't place in the run because I started too slow, I decided to take miles 2 and 3 at about that 11 min/mile pace. I was feeling so good though that during the 4th mile I was passing people up, and that got my adrenaline pumping! So for the last 2.5 miles I increased my pace dramatically... So much that I was basically in a full stride the last mile of the run.

Then something awesome happened: I caught up with Abby. Not only that, but I passed her in full stride with about 1/2 mile left in the race. My brain was racing wondering if I could keep up this pace, until I saw the finish line... I mustered up whatever energy I had left and SPRINTED across the finish line...

My theory of what happened to me physiologically:  By running at a slower pace, I was burning fat, and conserving most of my sugar energy, until I needed it, towards the last part of the race. By not burning through all of my sugar storages early on in the race, I was able to have a strong finish and not completely "burn out" before the end of the race!

Abby and I ended up placing 1st in our age group!  On a somber note, we were THE ONLY ones in our age group....

1:02:36 Time, 10:06 Min/Mile Pace
1st in Male 25 to 29 Age Group
Overall 17th

1:03:51 Time, 10:18 Min/Mile Pace
1st in Female 25 to 29 Age Group
Over all 20th

Well either way I learned three things from this race:

1. I am still really slow (a month into training at my HRR 143-153)
2. I was able to conserve energy and recover better than I have ever before training in this HRR
3. The 25-29 age group is great group to run in due to a lack of competitors ;)

With Diana:  Founder of Equestrian Connection

In conclusion, I was slower in this 10K (10:18 Min/Mile Pace) then my first 10K I ran at age 23 (8:36 Min/Mile Pace), but because I had so much energy at the end of the race and because I recovered so quickly, I am confident that this training is improving my heart's capacity to do work and sustain working at a moderate to high intensity when need be. Therefore, I hope to see my min/mile pace times improve in the coming 2 months of training!

"Motion is Life!" - Konrad Grzeszkowiak, DC

24 year old male won 10K race with a 5:32 Min/Mile Pace! SICK!

Last few weeks of heart rate training! Triathlon Blog #5

I apologize to anyone following my blogs. I have been training sporadically these past two weeks as I have been busier with patients and community health out reach events (I will be writing about over training and stress in a future blog). I plan on posting weekly on Monday mornings to update everyone on my Triathlon training.

I will probably posting other interesting information as I write about them, in more sporadic fashion.

That being said, lets get to some Heart Rate training sessions:

I have had some trouble with my Heart Rate Monitor(s):  The Garmin Forerunner 10 that I both turned out to be JUST A GPS monitor and did not include a heart rate strap or monitor. - BUMMER! So I had to other a Garmin Forerunner 110 (see the confusion: 10 versus 110) that has GPS and HR monitor. In between getting the new Garmin I used my timex and my Forerunner 10 to track distance/pace and HR.

Over all, love my new Garmin but there is a huge draw back to my training... The GPS does not work in the indoor pool... Also, the Garmin HR monitor does not track well in the water. So all of my reading will be from Abby's Polar HR monitor.  So overall I have been disappointed with the HR monitors. I am open to any recommendations anyone may have.

Lateral Ankle Muscle Taping (MVT)

Lat Muscle Taping (MVT)

On that note I have been using some Rocktape H2O tape, used more for in water events. On the right I have both of my lats taped using MVT (to help with stroke and posture) and on the left my peroneal group to help with some ankle stability and mobility.

Here are the rest of my April work outs: Overall, it is challenging to stay in proper HRR in the pool due to trying to stay alive (head out of water) and taking rests, but once I get consistent in doing laps I hope stay in a better HRR.

April 12 Run: 45:03 min, 3.97 miles, 11:21 Average mile pace, Average HR 153

April 17 Run: 30 min, 2.52 miles, 11:55 average mile pace, Average HR 148

April 18 First Swim/Training: Average HR 148, 167 Max HR, 45 minutes

April 19 Second Swim/Training: 29:46 min, 147 Max HR, 71 average HR

April 20 Easter 5K run: 37:20 min, 12:02 pace, 150 Average HR

April 21 Swim: Average HR 86, Max 217, 34:28 min

April 25 Run: 149 average HR, 11:46 pace, 32:52 min, 2.84 miles

April 26 Swim: Average HR 123, Max 159, 30:15 min

Analyzing the runs: I am happy to know I can effortlessly run 30 plus minutes and stay in my HRR. Because of swimming, I am wondering if I am having limited improvement in my pace per mile due to the cross training. I ran a 10K this past weekend, check out the next blog to see how I did!

"Motion is Life!" - Konrad Grzeszkowiak, DC

Swimming is Hard! Triathlon Blog #4

All GREEN - My favorite color :)

In the next blog I will post my first few Heart Rate swim work outs for my first Sprint Triathlon, but first, THE GEAR:

Trainer Abby Kramer suggested three mandatory gear items and all from kiefer.com "a good discount swim website":

1. Goggles: Speedo - Vanquisher "GET THESE. THE BEST." - Abby, and yes she was right. The googles (female version - does it really matter?) fit snuggly on my face, and they do not let any water in the googles. They work so well that I have to take the googles off between laps so my eyes can breathe! She also recommended getting tinted goggles so when I swim outside in the sun I can have some RAY PROTECTION!
2. Bungee Strap: "A must!" - Abby. They replace the straps that come with the googles, and was Abby right, way easier to adjust and way more comfortable!
3. Jammers: What? Brief looking speedos, "So you don't look like an idiot."- Abby. Thanks Abby!

First time in the Pool: Swimming is hard... This is coming from a collegiate gymnast and professional Polish Folk Dancer of 16 years...

MAD RESPECT! I swear I was drowning most of the 45 minute "swim". But Trainer Abby was optimistic. She saw me freestyle swim and was confident she can fix me!

The rules of THE LAP SWIM:  First, if you have to share a lane with someone, try to get their attention and see if you can jump in; typically people are cool about it. Second, you swim in a counter-clock wise oval in the lane you are in. There are black tiles at the bottom of the pool that you can see with your googles on (Side Note: I am never swimming with out googles again!) and you stay to one side of the black line. This prevents any underwater collisions. ;)

Abby says there are two types of swimmers: Kickers and Pullers. After seeing me swim, Abby said I was a puller and needed to learn three things before I can swim free style again:

1. How to Breathe 
2. How to Kick
3. How to Stroke (Pull with your arms)

Each one is important and must be mastered separately prior to moving on to integrating them.  This will lead to the most efficient swimming possible.

BREATHING:  Opposite from how I breathe while running, Abby had me inhale through my mouth and exhale through my nose. She said it is very important to be able to turn your head underwater and be able to inhale on both sides of you body.  So when you are stroking with you left arm, you breath to the left, and when stroking with your right arm you breathe to the right. Abby stated that a lot of people only breath on one side and that leads to inefficiency and muscle imbalances. See my Corrective Exercise Blog on how to correct muscle imbalances that may be leading to pain and inefficiency!

Abby had me stick my face underwater and with my arms outstretched and touching the wall, she had me exhale through my nose AS I HUMMED (humming aloud my to focus on breathing and not freak out that my face was underwater) and as I ran out of air, I would turn my head to one side, keeping one ear under water, and inhale through my mouth. It took a couple minutes but I was ready to do while kicking...

KICKING:  The dreaded kick board. Any swimmer that is an arm puller, HATES THE KICK BOARD, and I would learn to hate it too... On land, my legs do quite well, but in water, as soon as I rely on my legs alone, I SINK! Abby said this was due to me using my knees to kick the water as opposed to using my hips and feet. There is a lot of technique that goes into kicking, but all you need to know is to grab a kick board (every pool has one) and just try to keep your legs at the level of the water as you kick and breath. This is as far as I got in my first session in the pool. But two more time in the pool and I started stroking with the kick board.

STROKING WITH THE KICK BOARD:  An important progression because it not only teaches you the correct technique of stroking, but it allows you to breathe as you would in the real free style swim. The next progression would be to swim just pulling but that will be a later blog when I learn it!

"Motion is Life!" -  Konrad Grzeszkowiak, D.C.