Tuesday

ANNOUNCEMENTS
– Next On-ramp class start 3/20/2014 at 7:30pm- Contact for discounts
– 3/29/2014 Saturday after 14.5 is done we will be breaking out the beer and adult beverages. Our way of congratulating you guys on the OPEN!
– Please remember to sign in each class!
– SAVE THE DATE!!! SRCF Summer party will be June 14, 2014!
– Wounded Warrior Golf Tournament(Co-hosted by US! SRCF!) is going to be at Laurel View Country Club in Hamden, CT. June 13, 2014. See Dave for more information! GREAT CAUSE!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– RDL
– Push-up (41×1)
– Hand stand hold
– double under practice

FITNESS-
A.1 DL @ x 4 x 4
A.2 CG BP x 4 x 4
+
14 minute amrap
3 plank walk outs
10 kb swings
30 jump rope singles

PERFORMANCE-
A.1 DL @ 85% x 1 x 4
A.2 CG BP @ 80% x 1-2 x 4
+
14 minute amrap
5 HSPU
10 kb swings, 55/35#
15 double unders

Pelvic Floor Dysfunction
by Coach Kristen

This discussion is focused around women (although men have pelvic floor dysfunction too) and is relevant for both women who have had babies and for those who have not. I have had a lot of women approach me with pelvic floor concerns, how to prevent them, how to fix them and what they mean. I have had specialized training in pelvic floor dysfunction and reconditioning and have seen great results with women who invest in a pelvic floor fitness program. Success with the program, like any fitness program, depends upon ongoing attention to pelvic floor conditioning. Pelvic floor disorders are, for the most part, neuromuscular disorders well suited to neuromuscular solutions. Surgery for pelvic floor disorders can usually be avoided.

What is the pelvic floor?

The pelvic floor is the foundation for all movement, balance, stability and flexibility. Along with the abdominal muscles, the pelvic floor makes up our core, supporting the bones in the spine and structures in the abdominal cavity. The pelvic floor controls the passage of urine and stool, facilitates childbirth and contributes to a woman’s sexual pleasure.

The pelvic floor is best visualized as a hammock that supports all of your lower organs. The flexibility and strength of the hammock comes from a set of muscles and ligaments interwoven into the pelvic walls and closing in at the base. This hammock is then surrounded by a thin wall of connective tissue that covers, connects and adds further support to the muscles and organs of the pelvic region.

The pelvic floor can be compromised whenever the muscles, tendons, ligaments or nerves are weakened. Commonly known causes of pelvic floor weakening are pregnancy, childbirth, episiotomy and cesarean section. Few people are aware that there are other causes of pelvic floor dysfunction such as uterine fibroids, smoking and the associated chronic coughing, straining during bowel movements, obesity, diets high in processed foods, menopause, hysterectomy and inactivity.

Symptoms of pelvic floor dysfunction are:

– urinary or stool incontinence (upon standing up, jumping, jogging, etc.)

– constipation or incomplete bowel or bladder emptying

– diminished sexual satisfaction

– painful intercourse

– sagging or prolapse of the bladder, uterus or rectum

– low back or abdominal pain