Inverted - Thursday, Nov 16th/17
Why should we go Inverted?
You want me to What?? Thats the usual response when we ask first timers or newly wed to CrossFit to go upside down/ Inverted. But maybe after you read this you will understand why. Simple answer: It is good for you to get inverted.The Act of inversion has been proven to have a myriad of health benefits. The basic principle behind inversion is that by going upside down, we reverse the effects of gravity. You can reap these benefits by getting yourself an inversion table if you have money, space and dont come to CrossFit lol, An inversion table flips you upside down after you strap yourself into it.But looking at it from a functional, strength building and that amazing feeling of accomplishment point of view, you could just pay your membership and try handstand progressions, Head stands and eventually Handstands or even HS Walking during your CrossFit practice and have instruction and support of peers.
Disclaimer:
Talk to your coach about being inverted and if you are still un easy ask your doctor. Once you feel like you're ready to go upside down... prepare yourself for the side effects: common but not limited to
- Increased Shoulder strength and stability,
- Increased Core strength and Balance
- Feeling like a kid again
- Amazing body awareness
- And a serious case of Beastmodeitis has been seen in most cases of inversion
A few reason Why to Go upside down
1. Better Posture.Inverting can actually increase your posture, because while we are upside down our cores are engaged. Better posture is not just one of those things your mom nagged you about – it’s good for your back too and a stronger core will make you a better lifter.2. Decreased Back Pain.Going upside down can increase the distance between the vertebrae in your back, which can temporarily relieve back pain. Inverting could also prevent you from needing surgery if you have a slipped disc. I recently read a study conducted in 2012 about Inversion therapy. The study found that 77% of patients who did inversions and physical therapy ended up not needing back surgery, versus 22% of patients who only underwent physical therapy. Ironic It was around 2012 that crossFit also stepped up their inverted game in the open and the CrossFit games.3. Improved Circulation.Hanging upside down makes it feel like all the blood is rushing to your brain. When you invert, your circulation improves which is better for your skin. Better circulation has been linked to many health benefits. If you want to know them all google Circulation... lol.4. More Flexibility.Having stiff joints is not only uncomfortable – it can also be painful, lead to injury and will really limit your overhead movement capabilities. Being inverted will actually increase flexibility at the same time strengthen your shoulder girdle.5. Improved Brain Function.This one goes hand in hand with #3. If the blood flow throughout your body has increased then you can count on your brainpower to increase as well. You might expect improved memory and clearer thinking.6. Improved Mood.Inverting – either through CrossFit or yoga – has actually been effective in decreasing feelings of anxiety and stress. That’s not too surprising because if it can help you reduce some of your back pain, make you stronger, increase circulation and help clear your thinking you would automatically assume it to contribute to stress reduction.
Conclusion:
If these don't make you want to start trying to go upside down or get better at it.. Then I'll give you one last reason to do it. You trust us with your fitness and well being daily.. So just continue to do that and listen to what we teach. Everything is scalable and can be adapted.Stouty
Now A lil something from top GUN
You cant say inverted that many times without mentioning Top Gun
Maverick: Started up on his six, when he pulled in through the clouds, and then I moved in above him.Charlie: Well, if you were directly above him, how could you see him?Maverick: Because I was inverted.. .....Charlie: Eh, lieutenant, what were you doing there?Goose: Communicating.Maverick: Communicating. Keeping up foreign relations. You know, giving him the bird?Goose: [Extending his middle finger] You know, the finger!Charlie: Yes, I know the finger, Goose.Goose: Sorry. I hate when it does that.
Thursday November 16, 2017
Focus:
Sh. Press3-3-3+70%-80%-90%.
WOD:
5 Rds for reps:2 minutes of Double-unders1 minute of handstand walkingRest 2 minutes.
Level 2:
5 Rds for reps:2 minutes of Double-unders Mix1 minute of Handstand HoldsRest 2 minutes.
Level 1:
5 Rds for reps:2 minutes of Single-unders1 minute of Around the world on a boxRest 2 minutes.Level 4:5 Rds for reps:2 minutes of Triple-unders1 minute of handstand walkingRest 2 minutes.
Cash Out:
Mobility.Check back each night at 8pm for the next days WOD.
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