John F. did a crossfit workout: I'm fixing my posture...

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great kb swing, wallball, pull-up

I'm fixing my posture (more on that in a bit).

Warm-up:
DROM progression
2 rounds of
* overhead squats
* seated cable row
* back extension
* reverse crunches
* Sampson stretch

Workout:
3 rounds for time
* 30 kettlebell swings (45lb)
* 20 wallball throws (the 26lb bitch)
* 10 pull-ups

I sucked a lot of wind and finished in 19:17

Finishers:
* Face pulls
* Thoracic extensions on the foam roller

So, posture: Last week my shoulder went "KAAAWWWWW!!!" like that bird in the Flintstones, so I started doing some research.
Going off varied and seemingly reliable sources (plus feedback from trainers from a few years ago) I've been working on keeping my shoulders back and my posture straight.

If you stand up and relax, with your hands at your sides, do your thumbs point forward? Or do your palms face back? Backward facing palms indicate internal rotation, which makes a lot of overhead lifting and activity problematic; your shoulder is operating out of line, things essentially get bunched up, and you end up with shoulder impingement—what I think my shoulder "KAAAWWWWW!!!" is. It particularly did not like dips and sumo deadlift high-pulls, which in my research comes as no surprise.

So, I've been keeping my mid-back contracted, shoulders back and loose. My chest was the biggest complainer at first, being too tight, but it's loosened up. Now it's just a matter of having this posture become normal, and not allow myself to slouch forward.

It's pretty interesting. Some links if you're curious:
http://whole9life.com/2010/09/i-heart-my-supraspinatus/
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_i
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/shoulder_savers_part_ii

  • Ryan N.
    Ryan N.

    Thanks for posting this. I'm a sloucher as well and doing the arm test shows me at about 45° ... Got some work to do here.

    over 5 years ago Like

  • John F.
    John F.

    It's a fascinating self-fixer topic. My hands were pretty much completely palms-back. And even better, zero pain or tweaks during the workout.
    Amazing how our bodies are morphable

    over 5 years ago Like1 person

  • John F.
    John F.

    ...and changeable over time. (accidentally hit "post" before finishing)

    over 5 years ago Like