Updated: Apr 1, 2019
Coach Joe said this several times during a WOD last week, “Everything is Everything”. It stuck with me and made everything we are doing at Crossfit make a lot of sense. What does it mean? First, and most important you have to know that foundational movement of Crossfit is the squat. What struck me about that, is that the squat is also the foundational movement of life. Of all of the lifts and strength moves we do each day (pushups, pullups, squats, sit ups, jumping jacks, etc.) which most closely mimics the move we do more than any other move each day? Answer: Squat. Back to Crossfit - the foundational movement is the squat. If you ask coach Ethan at Crossfit Wash Park he would rather have you squat every single week than any other lift. The other lifts are SO fun, but the squat is fundamental.That brings me back to everything is everything. Everything is the squat. Check it out...box jump = squat, rowing = squat, burpee = squat, wall balls = squat, clean, snatch, thruster = squat. So when coach says that everything is everything, he means that if you have a great squat, chances are you’ll succeed at all of the related moves.
What it means to me? If you have a great squat, you should be able to incorporate that into all day every day. Bad knees? Sore back? Are you a new mom? If you can squat well, you can make your day and your life a lot easier. Putting on the chiropractor hat for a minute, I watch a lot of people squat everyday. We have all of our patients do it, and I see a lot of really poor squats. A lot of people who have poor squatting form are completely unaware of it. It is not hard to squat well, and it is not hard to squat every day. Ask your coach or me at your next appointment to check out your squat. Then start doing them everyday, at least 10x. I recently started having my mom do 10 squats per day, using a kitchen chair as her target. Sounds simple, but to take it a bit further, the squat will keep you alive (and out of a nursing home). If you cannot get out of a chair, you cannot live independently. The overhead squat is the most difficult to get right. This is also the best for mobility (hip and shoulder). Something I am incorporating into my daily stretches and with patients at the office is overhead squat with a theraband or bar to improve overall body function and mobility.
If you come in my office, you will start your treatment with 10 air squats and 10 overhead squats to warm up and to see where your mechanics may be falling apart. Everything is everything applies to a lot more than the squat. I am learning a lot about hip extension as well, this can be applied on nearly every lift, kipping, kettlebell swings, pull ups, toes to bar, box jumps, etc. At the WOD just tonight (Monday 1/11) it’s all Ethan had to say on my box jumps to remind me of both the knee position and the hip extension to ‘finish’ the move. I also learned one other super important part of the box jump tonight. There is a thing called “rebounding”, which is a super bouncy or plyometric move where you jump off the box and right back on using your prior momentum. While it may seem like a good way to maintain your momentum, it is actually a precursor to an achilles rupture. It is a much better idea to reset even for a second between reps and start from scratch. So, you jump up, land with both feet, knees a bit wide, finish with hip extension, step down and repeat.
Ok, so two weeks and 6 workouts in what do I think? For one thing I am definitely hooked. As a relatively competitive, type-A person, I am hooked on the goal-oriented, growth component of Crossfit. The first time I did a pull-up in a WOD I had to use three bands to support my body weight. The second time I used two bands. Ethan has already progressed me from a 26# kettlebell to a 35#. I have heard from other athletes that you can make progress really quickly which is one of the reasons that Crossfit is so addictive. I was also reminded tonight to start keeping track of weight now. In this way, doing movements that are repeatable and trackable gives me strong motivation to continue. All of that said, I am keeping the weight reasonable to start because I really want to get the technique down first. Tonight’s strength focus was a Squat Clean, Push Press & Push Jerk. Needless to say, there is some serious vocabulary to get used to!!
What about injuries? I will be covering injuries more in future blogs, both from an athlete perspective and a Sports Chiropractor perspective. But I’ve been asked this a lot so I’ve taken an informal survey and have two weeks of personal experience to shed some light. The most common injuries that occur during a WOD seem to be
falling during a box jump (ouch)
Clinically, as Sports Chiropractor the most common things I am treating on Crossfitters are
lower back pain
lack of mobility
As a newbie Crossfitter, my body is feeling it. After the first few workouts that included rowing my lower back was feeling significantly sore. I have also noticed a mild pinch between my shoulder blades. I was able to recover within 1-2 days each time by using a combination of chiropractic adjustment, myofascial release, arnica, foam rolling (mobility technique) and stretching. I’ll be honest, I am not surprised at how sore my back has been, given that these are all really new body mechanics for me. I was also very glad to have the tools to recover quickly. Of course my legs, glutes, shoulders and abs have all been sore, but in the delayed onset muscle soreness (DOMS) way which is totally fine by me!
Next Up...more blogs coming every Wednesday at www.washparkchiro.com -
Covering the Fundamentals, how do you learn to Crossfit?
Shoes & Gear
Clinical Pearls - Chiropractic and Self-Care Info
Mobility & Recovery - how to foam roll efficiently and effectively
Is Crossfit for Everyone?
Also, please feel free to reach me at firstname.lastname@example.org or ask me at the Box if you want to say hi or have any questions. And to all of the CFWP athletes, I feel a bit like an anthropologist immersing myself into a tribe and learning the ways of your Crossfit family. You guys have welcomed me with open arms and you are a huge reason that everyday I am not at the box, I want to be there! Thanks so much for everyone’s support and advice. See you tomorrow!
*All exercises should be cleared by your treating physician or Chiro
Washington Park Chiropractic is the only practice in Denver, Colorado specializing in Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Wash Park Doctors are expert certified and trained in Sports, Pediatrics and Prenatal Care including massage, acupuncture, Webster Technique, Graston Technique, Laser, K-Laser, Kinesiology Tape, RockTape and Normatec.
Lisa Goodman, DC, CCSP, CACCP is a Certified Chiropractic Sports Physician (CCSP) and Certified Prenatal and Pediatric Chiropractor (CACCP). She is a CrossFit L1 and CrossFit Kids Certified Trainer. Dr. Goodman founded Washington Park Chiropractic in 2006 in Denver, Colorado. Dr. Goodman incorporates sports chiropractic techniques with prenatal and pediatric patients, she teaches mobility and taping classes locally, and is a contributor to POPSUGAR, Urban Life Wash Park and DC Aligned. She is a committee member on the boards of the ACA Pediatrics Council and the ACA Sports Council. Areas of special interest include prenatal care, ankle and wrist injuries, instrument assisted soft tissue techniques, strength training, and pediatric fitness. Stay connected with Dr. Goodman on Instagram @washparkchiro or @lisakgoodman