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Warm up for your Max Lift!🏋️‍♀️ . 🔥W

Warm up for your Max Lift!🏋️‍♀️
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🔥We are back again this year at @throwndowncomps Capitol Throwdown! In addition to providing on site musculoskeletal care for athletes, our own @zoepmcp will be participating with team Big League!
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👩🏽‍⚕️Here she is going through a good warm up to help you get ready for your first event!
➖Max Snatch
➖Max Clean and Jerk
➖Max Thruster
➖Squat Clean
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✅Jeez that’s a lot of maxes! Better make sure you’re probably warmed up!
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💪This sequence will help prep your body for lifting. The emphasis here is to get the ankles and hips moving into ranges needed to perform a heavy lift. Then prep the core and overhead positions, and finally prepare for the catch.
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🏋️‍♀️Tag, comment, share without your workout buddy!
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😎Stay tuned for tomorrow when we dive into workout #2!
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#physicaltherapy #physicaltherapist #crossfit #throwdowncomps #capitolthrowdown #snatch #thruster #squatclean #cleanandjerk #physiosincrossfit #sportsmed #sportsrehab #performancerehab #washingtondc #dcphysicaltherapy #dcevents #districtcrossfit #thefitdistrict #swdc #capriv #buzzardpoint #mydccool #202creates #bythings #bigleague

Saturday morning repost from @strengthinevidence_p

Saturday morning repost from @strengthinevidence_physio
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Technique isn’t the only thing that factors into injury. It’s obviously a factor but other variables usually need to be in place to result in injury or pain development. It’s not a direct correlation to injury and that wouldn’t make sense based on principle of adaptation in the body. Technically if you always performed a lift with bad technique you’d have time to adjust and adapt in that position. .
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Now having a technique model is not a bad thing and will likely result in your “optimal” strength adaptation and hypertrophy. If you are training it’s usually for a specific purpose vs training for health reasons can be just to enjoy it and achieve health benefits in which greater variation may have more application. .
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But you can’t ignore recovery in general and principles that relate more and more to recovery vs a single isolated factor that may occur by chance and getting out of position can often be a result of ignoring various other factors to begin with. .
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We always want to blame the thing that directly preceded injury but it’s likely just what was the final straw and lack of preparation before hand..
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Happy to hear other people’s take on this and alternative ideas as well. Polite discourse leads to growth
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#physicaltherapy #physicaltherapist #physio #movementismedicine #moveyourbody #sportsmed #sportsrehab #crossfit #olympicweightlifting #powerlifting #injury #rehab #washingtondc #dcphysicaltherapy #bigleague

Lateral Movement for Athletes!🏄‍♂️🤸‍

Lateral Movement for Athletes!🏄‍♂️🤸‍♂️⛹️
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🔥Those of us who run and do CrossFit perform exercises almost entirely moving forward/backward in the sagital plane. Whereas movements side to side, in the frontal plane, are often left out.
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✅Front plane movements are essential for sport and day to day lift, think cutting in soccer, finding stable rocks to step on while hiking up a mountain, or catching your balance as the metro begins to move.
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💪Give these exercises a try to work on lateral strength, stability, and explosiveness.
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Tag, comment, share with a friend who needs to add some variety to their training!
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✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share!
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#physicaltherapy #physicaltherapist #movement #movementismedicine #crossfit #crossfitphysicaltherapy #physio #running #runner #Dcrunning #Rundc #footpain #plantarfasciitis #kneepain #hippain #sportsrehab #sportsmed #health #fitness #washingtondc #washingtonian #dcfitness #dcphysicaltherapy #mydccool #202creates #thefitdistrict #swdc #capriv #igdc #bigleagueperformance

⤴️Check out Big League’s newest Doc @zoepmcp

⤴️Check out Big League’s newest Doc @zoepmcp talking about how CrossFit and having external goals other than aesthetics helped changed her ideas on body image and realize that muscle truly does weigh more than fat.
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🏋️‍♀️Dr. Zoë is an avid CrossFitter that also has a passion for wanting to help other athletes' get back to their sport. Zoë's interests in the human body, movement, and solving problems made it a no-brainer for her to pursue physical therapy as a profession.
✅Topics discussed:
• How Zoë made the decision to pursue becoming a physical therapist
• Zoë's PT school experiences and using critical thinking
• The importance of memorization in PT school
• Zoë's background in competitive gymnastics
• What Zoë would tell someone who is interested in starting Crossfit
• Zoë's competitive Crossfit career, winning Fittest in the Philippines, and attending the 2018 @crossfitgames with Team @balance_functional_fitness_tc
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👩🏽‍⚕️Connect with Dr. Zoe on IG- @Zoepmcp @bigleagueperformandrehab
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💪To book an appointment with Dr. Zoe go to bigleagueperformanceandrehab.com/contact
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✅Click the link in my bio to hear the episode for yourself! Make sure you subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Please give us a 5 star rating, and share with your friends!
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#movethedistrict #physicaltherapy #washingtondc #dcfitness #dcfit #fitdc #sweatdc #rundc #dcrun #runthedistrict #dcrunning #lululemonambassador #lululemon #thesweatlife #fitnesspodcast #crossfit #crossfitgames #healthpodcast #dchealth #workoutdc #bythings #washingtonian #physicaltherapy #mydccool #202creates #igdc #bigleague

Upper Back Strength🏋️‍♀️ . As promised,

Upper Back Strength🏋️‍♀️
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As promised, here are some ideas for midback strengthening after you work on thoracic spine mobility.
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Whether you have shoulder pain or not, these are great to add to your program or warm up before overhead activities. The mid back is essential for overhead activities as the muscles work to rotate the scapula upward into the overhead position.
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These are also great exercises to prime you for the chest to bar pull up which requires the rhomboids and midtrap to retract the scapula to allow the chest to come into contact with the bar.
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Tag, comment, share with a friend who needs to work on their upper back strength!
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✅Click the link in my bio for the latest episode🎧 of Move the District, a podcast🎧 to showcase all of the health/fitness💪 offerings available for residents of the DMV. New episodes drop every Wednesday. Use the link in the bio 👆to subscribe📲 and never miss an ep! Interested in being on the podcast? Shoot us a DM. Like it? Repost and share!
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#physicaltherapy #physicaltherapist #movethedistrict #movementismedicine #crossfit #physiosincrossfit #olympiclifting #snatch #gymnastics #shouldermobility #shoulderpain #shoulderworkout #shoulderstrength #tspine #thoracicspine #neckpain #health #fitness #workout #performbetter #washingtondc #dcfitness #thefitdistrict #districtcrossfit #igdc #bythings #202creates #mydccool #capriv #bigleagueshoulders

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