CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Wednesday, July 3, 2019

Green Leaf Sports Recovery

Wednesday, July 3, 2019

Green Leaf Sports Recovery - Charles


In the spirit of showing my back some TLC, I finally scheduled a sports recovery session.  I called yesterday and Green Leaf was able to get me in this morning.  I worked with the owner Charles.

He started with a history and brief physical exam.  We started treatment with hamstring stretching (3 rounds of stretch, push against and relax).  As a feedback test, he lowered my leg until I thought I was level with the table.  In fact, I was at a nearly 30 deg angle.  This is my hamstring resetting to what if thinks is a natural position, when in fact it is flexed.  He suggested I get the wife or kids to help me with this at home a few times per week.

Then he got out the Theragun.  He started on my back, working along each side of the spine with the round head.  He then worked on my shoulders, then down the glutes, hamstrings, back of knee and calves with the wedge head.  He spent some extra time on my left calf where I seem to have a knot in addition to a tight Achilles tendon.

Hopping up, I felt a lot better.  He considered an E-Stim device, but thought it would be better to see how this treatment went. 

I asked about taping and he said it was up to me.  I wanted to try it and he applied 3 strips of Rock Tape on my upper back.  The motivation was hunched posture may be placing a strain on my lower back that was finally just overwhelmed.  It should stay in place for 3-5 days.

I intend to follow up in a week and will likely start a membership for $29/month which is essentially pre-paying for treatment.  I can cancel anytime and can use the sessions whenever.  The first session was $19 for the treatment plus $1 for each piece of tape.  Typically there is an application fee of $5 which he waived today.  The membership also allows use of the sauna once/month and I can drop in to use any of the tools for 50 cents/minute which is a fair price for 10-15 minutes of this doesn't feel right, but not I need you to work on me for 30 minutes.

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