Conversation about Free Weights vs. Machines

Conversation about Free Weights vs. Machines

Sean believes in using free weights as compared to machines. Machines tend to take away the need for us to stabilize our own core thus removing the rhythmic pattern of movement. We have to stabilize our spine so our extremities can function optimally or as #kellystarrett with the @thereadystate would say, operate from “core to sleeve”.

Check it out!

Efficient Burpee Movement

Faithful Friday: as we get into the beginning of the open, the second open for this year, we start off with 10 rounds of a snatches in 10 burpees. So let's improve those burpees to half a better workout. Sean talks about how to make your burpees more efficient and lets you have a higher score on the open while protecting your body and protecting your knees.

Conversation about Inversion Tables

We asked Sean what he thought about inversion tables and he places them in the category of passive modality. Anything that we do that is passive must be followed with some sort of activity. An activity that involves contraction because without the traction there is no learning. Passivity must be followed by activity.

Lam Fam Podcast: Sean Hiller of VP2R on Movement, Business, and Faith

Lam Fam Podcast: Sean Hiller of VP2R on Movement, Business, and Faith

In this episode we sit down and talk with Sean Hiller of Vulcan Performance Rehab and Recovery to discuss all things movement! The first half of the episode we talk about movement and its role in life, performance, and overall health. The second half of the episode is spent discussing what Sean has learned as an Entrepreneur over the past few years as well as how his Faith impacts and influences his vocation.

*Taken from Lam Fam and Friends Podcasts from CrossFit Laminin

Shin Splint Fix

Shin Splint Fix

If you have ever had shin splints then you know.  These things are nothing to play with.  They can stop you in your tracks and instead of just taking it easy for a day or two, shin splints make you want to take off a whole training cycle.

The only way to deal with them is to correct your weakness and movement.  This post will discuss that.

How to Change My Movement for Hip Impingement

How to Change My Movement for Hip Impingement

In the world of sports, an issue that seems to arise with every athlete at some point is the dreaded "Hip Pinch".  When your squatting, lunging, jumping, skipping, or climbing this hip pinch can cause serious pain and even crawl its way into daily activities like standing up from a chair and going upstairs.

Can I Push Past Pain?  Understanding Pain and... Wim Hof?

Can I Push Past Pain?  Understanding Pain and... Wim Hof?

We are talking pain today.  Pain is one of the most misunderstood topics out there.  We are going to talk about how pain works, how to push past it, and ablot a dude who has literally CONQUERED PAIN.

How Breathing Stabilizes Your Squat

How Breathing Stabilizes Your Squat

Ever feel floppy when you squat heavy?  Do you have a massive butt wink at the bottom of the hole?  Do your pull ups feel sloppy?

Many times the most "core" issue we have with any movement is the inability to breath effectively during that movement.  We don't know how to breath.  We must learn to breath while our core is contracted.  This video talks about just that.

This is key to developing functional strength and power.

The Early Arm-Bend Pitfall

The Early Arm-Bend Pitfall

Toes will be stepped on with this one.  Early arm-bend is a technique (or fault) that is commonly used to mask poor positioning and lack of body control.  The truth is, if you are bending slightly early then you are leaking power, if you are bending very early then your are hemorrhaging power.

If the name of the game is efficiency under the bar then an early arm bend can never be advocated.  Check out the video below for an in-depth explanation of what is happening with this fault.

4 Everyday Movement Changes for Better Positions

Ever wondered if there are small things you can do for better positioning.  Similar to not eating that massive piece of cake every other day.  You know that if you don't eat that cake every over the day then at end of the month you will be 5 pounds lighter.

These movement changes are no different.  Small, but powerful.

How to Fix a Dislocated Rib

Happy hump day.  Speaking of humps, one sign of a dislocated rib is a hump on your back over it.   Good thing we are talking about those ribs today and how to treat yourself if you so happen end up on the wrong end of dislocation.

A dislocated rib can be disguised as shoulder, back or neck pain.  Let's get ourselves right.

Tight Hips? Try This to Loosen Up and Feel Better

Have hip discomfort? Have tight hips?

The couch stretch is a great go to hip opener and can be done anywhere.

In the illustration we show a 4 piece progression that will hit different portions of the hip. As you go through these you will feel the stretch soft to different areas being biased.

#1 rule is to prioritize the spine.

Do not lose spinal position, if you do the stretch is much less effective and we start promoting bad patterns.

You will be surprised how much better your back feels, knee feels, and how your body responds when you dive into your hips some.

How Does a Squat Look Anatomically

How Does a Squat Look Anatomically

In this post we are looking at the anatomical relationship between your femurs and pelvis during a full squat and why the femur and pelvis do what they do to clear the space required for you to get into that nice, low, squat position.

Why Active Insufficiency is Limiting My Movement

Why Active Insufficiency is Limiting My Movement

Active Insufficiency is a lack of control of ALL of your range of motion.  You may be able to place yourself in a position but can you control that position.

The Myths of Cramping

The Myths of Cramping

Muscle cramps can be annoying and in some people, they can be chronically annoying.  No one wants to hit mile 5 of a 30-mile run and start to feel that calf cramp coming on.  Equally as annoying can be the cramp you catch 20 seconds into a pigeon pose at the beginning of yoga class.

Both are no fun, both have 2 different reasons for occurring.  Understand these difference is important if you are chasing higher fitness and wellness levels.

That is what we focus on this video, the myths of cramping and how to use certain cramps to your advantage.

How to Begin Straightening a Mallet Toe

How to Begin Straightening a Mallet Toe

Having a mallet toe can be extremely debilitating and not to mention painful. It can prevent you from living how you want to live and even stop you from doing many activities.

How Does Coffee Affect My Mind, Body, and Performance

How Does Coffee Affect My Mind, Body, and Performance

Most of us start mentally smelling the aroma of coffee before the alarm rings in the morning.  While some of us are able to get by with 1 cup a day, many of us are more of a "1 pot a day" kinda person.

No shame.

Whether you are person a or b, or possibly don't drink coffee at all (pause for an imaginary round of applause), whatever we put into our bodies matter.  We need to know how it affects us and if we should feel as bad as we do if we drink an amount that we consider too much.

How Do Flat Feet Affect Movement

How Do Flat Feet Affect Movement

Many people have flat feet at birth or, through poor movement, develop flat feet later on in life. How does having a flat feet affect movement though? And can you stop this?

The Science of Vertical Jumping and Power

The Science of Vertical Jumping and Power

Every time you run, jump, shoot, tackle, kick, or ding-dong-ditch there are millions upon millions of tiny complex processes occurring to allow you to walk up the steps, knock on the door, and run away before poor Aunt Peggy Sue can come out and see you.  Your body is pretty amazing just in how it functions when you are lying flat on your back on your waterbed.  When you are jumping as high as you can your body goes from just being amazing to being a miraculous work of art and by far the most efficient machine ever constructed.  The science of jumping is made up of many different aspects, we are going to focus on three of them.