Improving grip strength.
Anyone that's ever worked out with me knows that I'm a stickler for form. I hate seeing a guy make his back look like a cursive N while he tries to deadlift 255lbs (picture me air quoting deadlift). Even more, I hate seeing him do that with straps on his wrists. If you're not going to deadlift the weight properly, the very least you can do is make sure you can hold on to it without help. Now in my opinion, holding the weight without assistance will ultimately help your grip strength develop; patience is the key here. However, for those looking for something extra, I've always had good luck with a simple dead hang from the pullup bar.
At the end of your next workout, try hanging from a straight pullup bar. Try hanging at first for 30 second sets at 5 sets. Once 30 seconds is easy, try 40, then 50, then 60 and so on. Make this part of your normal routine and I think the results will surprise you.
Sitting is Unhealthy (and What to Do About It) | Mark’s Daily Apple
I'm always harping about how much damage sitting all day does to ones physique. Mark Sisson over at Mark's Daily Apple agrees.
While there is the occasional IT guy who bikes to work, hits the gym on his lunch break, and gets plenty of exercise when he’s not sitting in front of a computer, one Australian study (PDF) concluded that office workers “who spend high amounts of time sitting at work tend to spend high amounts of time sitting on non work days.” In other words, it may be that sedentary employees really do take their work home with them. That same study also found that those same workers had a flawed perception of their own activity levels.
Read complete article: Sitting is Unhealthy (and What to Do About It) | Mark's Daily Apple.
Strengthen your neck watching tv.
I'm ashamed to admit that on my first visit to the chiropractor, he told me that I needed to strengthen my neck. I was a little embarrassed; I thought my neck was strong. Maybe it was, but just maybe not in the right way. It's pretty normal for someone who sits at a desk 8 hours a day to develop bad posture. I see it every day. People walking around slouching forward.
Next time you watch TV, try laying on your stomach on the floor or bed, so that you're looking up at the TV. See if you can do it for 15 minutes straight. How about 20? 30? You might be surprised at how difficult it is.
Benefits of the foam roller
Recently I hear an increasing number of people complain about their "sciatica". It's almost like sciatica is the new designer injury spot: everyone with lower back pain has got to have it. As someone who has also experienced pain in the sciatic area I would like to offer some advice: try some gentle stretching. I've found that many people I know complaining of sciatica really experience relief by regularly taking the time to stretch their glutes and hamstrings.
I blame sitting all day for any tension I feel in the lower back. I've been using a foam roller regularly over the last 3 years to work on my flexibility; mostly using it for self massage. I find the most relieving movements to be when I roll my glutes and hamstrings across it. This video demonstrates the same movements I do for myself. If you work out frequently and you're a desk jockey, go spend $30-$40 on a good quality, firm foam roller.
Pics of John at Crossfit OTG.
John working out at the newly-opened Crossfit Off the Grid in EHT.