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Why I think that the 19.3 Workout of the Day of CrossFit Open is dangerous



CrossFit 19.3 is the latest training in the illustrious murderous CrossFit Open, a short but extremely bad challenge designed to help you prove your fitness zeal. It's an unexpected workout that sets your entire body in shock, with a movement that you may never have practiced at the heart of your local CrossFit box.

Your time and energy are not worth it because it's a shoulder injury. And if you're smart, you'll move away from that point instead of tearing a delicate shoulder tendon while you're doing this 10-minute fight with stupidity.

Here's the thing with CrossFit: Not every workout is bad. After nine years of CrossFit Open, you've most likely heard both sides of CrossFit history. Its advocates will tell you that this is the ultimate fitness competition, that it creates a unique sense of the fitness community, and that it's the only workout that can make an average Joe push his heart rate through the roof. In the meantime, critics will tell you that the workouts are injuries waiting for you, and that every new box that opens will be worth a new Lamborghini for your local chiropractor.

The truth about CrossFit is in my opinion somewhere in between. But 1

9.3 is the worst of CrossFit.

All about the shoulders

Here's Training 101: They do everything. You work on a 225-pound bench press by gradually increasing the bench press, working on a complicated gymnastics move by breaking it up into smaller pieces, mastering each part, and then doing the whole thing. And once you've studied the train, you can test yourself in it.

Here's what 19.3 does: It tries to tire the most sensitive joint in your body, then this joint is tested in a brand new position that nobody can prepare for, that some CrossFit boxes do not even train, and the Half of this population is not ready for: The strict handstand push-up.

You are in a dangerous position to start at 19.3. Before reaching the handstand pushups, the boys pull up a single 50-pound dumbbell, hold it there and jump 200 feet. You can change the weight between your hands at any time, but regardless of this, you will have a high weight over your shoulders for a long time.

Why is that so bad? Because most people can not find the overhead position due to desk jobs and a variety of other issues.

An anatomy lesson

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To bring a straight arm directly over your head in a truly balanced, controlled and safe manner, you have to do more than you think: First, your deltoid, yours fleshiest shoulder muscle, raises the arm so that it is almost perpendicular to the ground – but it is not the only muscle that does the work, and to stop things and keep the arm completely perpendicular to the ground, a handful of smaller ones must also be Tighten back muscles.

Most people do not do it as clean as you Think: Stand in front of your mirror so you can see the side of your torso and try to lift your shoulder. Did the chest open before you reach the fully vertical position? Did you start to curve your back?

These are all compensations for lack of shoulder mobility and they are more common than you think. They are also represented by the best athletes, top NFL and NBA players and MLB stars.

To a lesser extent, they are not helpful, but to a greater extent they can cause concern. If you can not bring your shoulder over with clean (or near-to-clean) mechanics, there is a chance that the humerus (the long bone of your upper arm) will come close to your collarbone (your collarbone) at this overhead shoulder position.

As the distance between these two bones nears this overhead position, the tendons of the rotator cuff can be squeezed through the bone, giving the opportunity for fraying. That's how often problems of the shoulder tendon begin. Problems with the shoulder tendon are not as easy to remove as muscle strains and other injuries.

Back to 19.3

What does that have to do with 19.3? What is your overhead position? Do you know about the kip that you've saved your pullups and handstand pushups since the beginning of your CrossFit training?

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You know How do you lift and hold a 50-pound dumbbell overhead while controlling the thorax flair? Pull on your scapula and shoulder complex to do that? Or do you keep pushing yourself up? And is it important because you're going to work up to an uncomfortable fatigue point, because here people do when they get tired: they go back to their most natural mechanics Oh, and these mechanics break down and get sloppy.

Shoulder can not stand holding up this dumbbell, something else will take over the brunt of the work arching through your mid-back (your thoracic vertebrae ule) or, even worse, you can arch your lower back. CrossFit 19.3 offers zones for this nightmarish positioning: the overhead crashes at the beginning and the handstand push-ups later.

The Shoulder Dangers of CrossFit 19.3

So, what happens in 19.3: You start with 200 Hell's Feet that put you in bad shoulder and back positions. You're doing those lunges with that single dumbbell that carries a heavy load.

You should push your shoulder up and try to create as much joint space as possible throughout the movement. But at the end of 200 feet you can expect good fatigue from all the overhead work. Your shoulder could even be a bit painful.

Your reward for this overhead work: A quick breather for your shoulders in the form of a box-step-up work (thanks CrossFit!). And then, after a few minutes, we continue with shoulder-insulating work in the form of handstand push-ups.

And these handstand pushups are special for a variety of reasons. Among them: CrossFit wants you to load your shoulders more than ever before with a handstand push-up. If you've ever been in a CrossFit class with handstand push-ups, you've seen a handstand turned into a headstand and then into a barely-existing handstand. Every CrossFitter in the gym dropped his legs and lowered his legs up to create momentum and push his shoulders up. CrossFitters knows handstand push-up best, how it was trained and how it has learned to judge and pass their shoulder fatigue.

So do not do it in 19.3. In 19.3, you perform 50 "rigorous" handstand pushups (or as rigorously as CrossFit formulates its arbitrary, self-serving movement standards so you still use a wall). If you remove the kip from the equation, you are now loading your shoulders a lot more aggressively, a bit closer to a standard military press.

Military presses are great and all except that these presses are done head-down, with a lot of body weight and with your feet against the wall. This creates a lot of backbone options when looking for ways to reduce the strain on your shoulders. And that's a lot of possibilities for injuries.

Your CrossFit 19.3 Plan

Go. Path. If you do not try to win the games, you do not need this challenge because it is not intelligent. One of the strengths of CrossFit is the creativity of programming. Due to CrossFit EMOMs and AMRAPs are known.

The weakness of CrossFit has long been the inability to combine this creativity with smarts and security. Individual workouts rarely consider the front / back balance, do not take into account the risks of overhead (see 19.3!) And do not understand the sheer stupidity of the American kettlebell swing (but another column). And 19.3 is a programmed shoulder nightmare waiting to happen.

So why bother? No, it's not easy to avoid a fitness challenge, especially in a "competition" that aims to make you, my dear Joe, an "athlete". This is why CrossFit calculates its competition in terms of the gym. The idea that its competitors are "the strongest athletes in the world": they should feel like an athlete when walking through a brick wall full of pain and pain run the shoulder.

Newsflash: The World's Strongest, The Real "Athletes," NFL Players and World Class NBA Stars and Sprinters? These athletes only walk through brick walls in pain and pain and toradol because they get paid. Professional athletes know when they should not participate in competitions, because it is not worthwhile.

Be a professional and pass it on. Do not be tempted by the mystique of CrossFit, especially if you use the RXed weights for this device. There are safer ways to build your shoulders.

If you do not earn money on CrossFit exploits in a decade, but still try to stay in shape, your body will thank you.


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