Sweat Classes will be held on Tuesday @ 4pm and Thursday @ 7pm. Bring a friend and come try it out! 5$ drop in!
It’s a new month, we need new goals on the goal board!
We will only be having 1 class for the 4th of July at 7 AM. Hope to see you there!
No gymnastics class this week with the holiday
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Reminder that signing up for the fair hero workouts is live above! Make sure you sign up for some workouts! We had an awesome turn out last year, hope we can make it even better this year!

This is an article from powerathletehq (crossfit football). I’m sure women may have heard and talked about pelvic floor but not too much is heard from the man’s side. Interestingly enough people are starting to figure out that pain in hips, groin, back, etc can often be affected by a weak pelvic floor.

I would suggest reading this whole article, especially if you have pain in those areas, or you are one of the women who might have to pee anytime there is some jumping. The videos show how you can make the pelvic floor stronger, and even though it might seem silly or dumb, chances are you could greatly benefit from it, unless you think living without pain is dumb??

Integrating the Pelvic Floor Into Performance by Matthew Zanis

The pelvis is literally and figuratively at the core of our being, making it the foundation of our health. The pelvis is the source of our power. It holds the controls in directing our basic human movement. It produces the power to squat a heavy barbell and drive an opponent off the ball. Above all, it holds the power to have sex, make love, ignite pleasure, and facilitates the creation of another human being and giving birth, ultimately evolving our human race.

As the warrior-poet Ben Parker said, with great power comes great responsibility; in this instance, it’s a responsibility that we often overlook and neglect. Harness the power to control your pelvic floor and you will become a more masterful mover, reduce your risk of pain and injury, and skyrocket your sexual prowess.

In the first of this series on integrating the pelvic floor into performance, I will show you just how important pelvic floor health is to leveling up all aspects of your overall health and athletic potential.

A Pain in the Ass

There tends to be a stigma surrounding pain in the region of the pelvic floor for both men and women. Groin pain while working out, leaking, discoloration, and genital pain with sex are all common complaints that cause hesitation in seeking help due to a sense of taboo and cultural norms. Many women often jump right to their OBGYN, when in fact most of the time it’s an orthopedic issue that can be solved with a good pelvic health PT. Guys, on the other hand, tend to ignore these issues out of fear of embarrassment and the thought of something being wrong with their super-power tool.

Of course, there are some important things to consider when teasing out pain below the ribcage. How strong is your bladder? You should be able to hold urine in for roughly 3 hour time spans throughout the day, unless, of course, you drink your weight in water or alcohol. While having mad dribbling skills like Lebron James on the court is cool, dribbling after going to the bathroom just means your shit is weak. Speaking of shit, you should be doing so 1-2 times a day. And, they should be happy like the  emoji. Constipation can actually be a huge contributing factor to pelvic pain. The descending colon sits on the left side of your abdomen, where backed up fecal matter accumulates; this extra weight puts additional stress and pressure on the muscles of your pelvic floor and hip in this region, potentially  leading to overactivity and tightness.

Now that we’ve got the dirty business out of the way, let’s talk movement. The site of your pain is not always the source of your problem. Many strong, powerful athletes (men and women alike) have terrible hip mobility. This includes normal joint range of motion, and the ability to control that range of motion. Some pelvic floor muscles attach from the pelvis and into the hip; these are considered internal and external muscles. If you experience low back, hip, or groin pain, the muscles of the pelvic floor need to be considered. Who’s ever been given the dreaded diagnosis of “piriformis syndrome?” This muscle, along with another very important little hip rotator known as the obturator internus, are often prone to problems and a common site of pain. Conversely, however, they are usually not the source. The culprit comes from that limited hip rotation, causing extra pull on these muscles and limiting their ability to function appropriately.

Integrating the Pelvic Floor Into Performance

The entirety of the muscles making up the pelvic floor help support your abdominal visceral, control urination and defecation, and play a role in sexual performance and pleasure. This diaphragm of muscles works in conjunction with the diaphragm that sits above it, which is integral in controlling our breathing. These two very important structures create the top and bottom of the cylinder known as our trunk, with their main synergistic role being pressure control throughout the day. Athletes need to be even more efficient at regulating this pressure, especially when lifting heavy and going overhead with weight.

One huge problem in the female athlete population is stress urinary incontinence, or the leaking that is commonly associated with impact activities like running and jumping rope. This problem is dependent on the pressure being produced from the activity, in conjunction with the capability of the pelvic floor muscles around the urethra, and the integrity of the fascial connections suspending structures like your bladder. If all are strong and working together, we usually don’t see any issues. It’s when we lack efficient coordination and the ability to attenuate forces and the associated pressure that we “run” into problems.

Attenuation is how we distribute forces throughout the body with activity. For example, bending the ankle, knee, and hip into a good, toes-forward universal athletic position when landing from a jump, allows the body to store that energy into the neuromuscular system, demonstrating this principle perfectly. That energy from the landing is then loaded into muscles like the hamstrings and glutes, allowing us to release it and produce a powerful movement. Why do we think that the pelvic floor acts any differently? The pelvic floor must also go through an excursion like the muscles of the lower leg, in order to store energy, contract, and prevent leaking during athletic activity. This is how the body prepares for impact, from right before heel strike or walking, to catching a heavy clean in the bottom position of a squat.

It’s Not All About the Kegels

Continue reading in the link above (do it, spend 5 minutes of your day learning something new)

TUESDAY 7.2.19

A. Front Squat
*:03 pause in bottom each rep

B. “Disco Inferno”
Post time for each run:
400 m run
Rest 1:00
400 m run
Rest 1:30
400 m run
Rest 2:00
400 m run
*15 min cap
**6/26/18 Retest