Cubicle Dweller Syndrome? With Coach Deb!
As technology begins to integrate with our lives and less of us are involved in physically demanding jobs, we have to be diligent about how this can affect our physiology.
We spend far less time on our feet doing hard labor than our parents or grandparents did, and more and more time sitting at a desk “plugged in” to our computers.
Today our weekly Coach guest blogs return with Coach Deb to share her story and give to you some tips to avoid “cubicle dweller syndrome”:
“Are you a cubicle dweller? If you said yes I feel your pain. I spent 13 years sitting in front of a computer and walking around in heels.
I began CrossFit almost 7 years ago not knowing how badly something like sitting in front of a computer would affect my range of motion and performance. I spent years in Physical Therapy trying to undo what I had done to my body and recovering from knee surgery.
I wore heels so much that my achilles shortened and I ended up having Chondromalacia (knee patella, improper tracking of the knee cap that causes degeneration of the cartilage underneath.) Sounds fun huh?
You would think that CrossFit caused this, but it was 5 years before even starting CrossFit believe it or not!
Anyhow, I started Physical Therapy to strengthen my knees and muscles around it. I soon realized that my knee problem was just one of a myriad of issues. Sitting behind a computer all day had also inhibited my ability to squat properly and keep my torso upright.
Sitting improperly caused my hip flexors to tighten, shoulders to come forward, scalene muscles to shorten, and the list goes on and on. I had to do something about it.
At first I was the weirdo who would take a 5 minute break and stretch and sit on a tune up ball to get into my hamstrings and glutes, then go against a wall and get into my scapular area.
Other employees would laugh and poke fun but soon I had the entire office taking a quick break and doing simple stretches with me. I became the mobility guru.
Most of you are familiar with the “blue toy” at the gym and the green weird looking cane that sits on top of the shelf where the ab mats are. Take some time to use them (more than happy to show you how.)
The blue one is a calf stretcher and the theracane can be used to get into hard to reach areas around your back. You can even get into the scalene muscles if used properly.
Here are two short videos from my favorite mobility guy Kelly Starrett. Taking a few minutes at work or at home to stretch and mobilize will make a world of difference in your performance at the gym and overall health. Let’s take care of our bodies!”
A) Strength, Technique, & Development:
12 MIN CAP:
1 Rep Max Deadlift EMOM
starting at 50% of 1RM, MUST increase by (20/10#) every round
*this weight will be used as a base for our next strength cycle
B) 8 MIN ALT EMOM:
B1) 7 x power snatch (115/75#)
B2) 7 x burpee box jump over (24/20″)
*goal is to do each movement AFAP
C) Core Work:
C1) 15 Seated Leg Lifts (slow and controlled)
Rest 60 seconds
C2) 10 Tuck-Up to V-Up Complex
Rest 60 seconds
A) Group Warmup & Mobility:
AMRAP WARMUP PACE – 10 MIN LOCOMOTION & FLOW:
10 M BEAR CRAWL
10 M DUCK WALK
10 M HORSE WALK
10 M LIZARD WALK
10 M OSTRICH WALK
10 x SINGLE ARM BEAR – TO – BRIDGE
10 x SINGLE LEG GLUTE BRIDGES (each leg)
10 x SIT UPS
AMRAP 30 MINUTES: Groups of 3 – Station rotation, pace set by Farmer’s Carry:
P1: FARMER’S CARRY 100 M (Switch arms at 50 M) + SINGLE ARM WAITER’S CARRY 100 M (Switch arms at 50 M)
P2: AIR ASSAULT
CASH OUT – TABATA SIT UPS
(:20 ON / :10 OFF x 8 SETS – 4 MINUTES)
Group Warmup & Mobility:
15 SEC EASY + 15 SEC HARD – AIR ASSAULT
RED BANDED LATERAL WALKS (10 STEPS EACH WAY) + 10 SQUATS + 10 GLUTE BRIDGES
SMALL PLATES (5 Front Raises + 5 Lateral Raises + 5 Cuban Press + 5 Rows)
A1: Barbell Reverse Lunges From Deficit x 6 Reps each leg; rest 30 sec
A2: Lateral Box Step Ups x 12 each leg; rest 60 sec
WOD: 3 ROUNDS FOR TIME:
400 M RUN
15 OH SQUATS
A) 10 MIN E2MOM:
1 Power Clean + 1 Front Squat + 1 Jerk
*pause at receiving position of jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
B) 12 MIN E2MOM:
1 Power Clean + 1 Front Squat + 1 Clean & Jerk
Build over the course of the 6 sets.
C) WOD- 10 MIN AMRAP:
20 front squat (95/65#)
15 front squat (135/95#)
10 front squat (155/105#)
run as far as possible in any remaining time.
A: 30 REPS (rest as needed) at which ever level suits you:
L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)
B: BENCH PRESS:
German Volume Bench Press: 10 UNBROKEN Reps, 10 Sets, 60 Sec rest between
50% of 1RM, DO NOT CHANGE LOADS. If done correctly, you should start dropping reps by sets 6 or 7.
AMRAP 3 MINUTES:
6 DB POWER CLEANS
6 PUSH UPS
6 AIR SQUATS
REST 1 MINUTE
x 3 SETS
A) 1:35 ON/1:25 OFF x 6 SETS:
A1. Assault bike
*rest 4 minutes*
B) 30 seconds ON/ 1 minute OFF for 4 sets:
B1. Assault bike