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Show The Ogden Valley news Page 10 Volume XXIV Issue XVI September 15, 2017 CrossFit - A Physical Therapist’s Perspective What is CrossFit? For those who don’t know, CrossFit is a specific type of group exercise that has progressed into its own sport (an even/competition that athletes train for) developed by Greg Glassman. Its self-described identity is “constantly varied functional movements performed at relatively high intensity” and “moving large loads.” Greg founded CrossFit as he was training policeman and fireman and was struggling to challenge them in workouts to be fit for their jobs by using traditional resistance machines and equipment found in most gyms. It quickly grew to a common workout technique for the military as well. CrossFit “Workouts of the Day (WODs)” now consist of any number of exercises drawing from the likes of Olympic Lifting, Power lifting, gymnastics, plyometrics, Strongman competitions etc., with the goal of preparing the athlete for any potential task he/she may face. The number of CrossFit gyms or “boxes” has grown from the first one in Santa Cruz, California to over 13,000 affiliates worldwide. CrossFit fits into a category of exercise known as High Intensity Interval Training (HIIT) similar to other programs such as P90X, Insanity and many independently run group programs at gyms and fitness centers. Workouts consist of simple or complex circuits of “intense” exercise which can mean heavy weight/load, high reps or challenging cardio work. Often the workouts are broken up into a strength component comprised of slow and controlled movements going for a heavy load with low reps followed by the MetCon (metabolic conditioning) portion that includes more of the speed work with lighter weights and higher repetitions. Though workouts can certainly be done independently, a group atmosphere is common, which promotes camaraderie, a sense of team, and friendly competition. How to Safely Participate - There has been controversy surrounding CrossFit since its inception under the myth that the high intensity workouts can lead to injury more so than traditional gym regimens. But at UW Health, we are excited that athletes are pas- sionate about exercise and see CrossFit as another sport. We are passionate about teaching athletes how to reduce injury in their sport of choice whether that is football, soccer, hockey, CrossFit, etc. While a long list of safety measures could be developed for any sport, here are few tips for participating in CrossFit or other high intensity workouts safely: 1. Form First - It seems like a simple idea, but an athlete has to be able to perform a particular movement well before adding speed, weight or high repetitions to that movement. Sports Rehab Physical Therapists understand the mechanics of the human body and the demand placed on joints and tissues through the range of simple to complex exercises. 2. Mobility vs Stability: Know the Difference - Mobility is the ability to achieve a particular movement, while stability is the ability to control that movement. Different joints in the body have different demands placed on them during exercise. The ankles, hips and mid back generally require a lot of mobility while the low back/pelvis and shoulder blade require more stability. But that doesn’t mean that every athlete needs to aggressively stretch/mobilize his/her hips or ankles as every body is different. Here at UW Health, experienced Sports Rehab Physical Therapists assess which joints in the body may need more mobility or stability to effectively improve performance. 3. Scaling Workouts (Exercise Progression/Regression) Similar to needing good form before adding speed, reps or weight as mentioned above, being able to perform a basic movement is crucial before progressing to a more complex one. In CrossFit, for instance, an athlete may need to “scale” the recommended workout by modifying technique or exercise selection a bit until that particular skill can be achieved. This is where working with a Sports Rehab PT skilled in these movements and communicating with a coach can be vital for preventing or rehabbing an injury. It is not our intent to keep an athlete out of the box/gym, but to assist him/her in maximizing performance in the gym. If you have pain while exercising, or have been injured while exercising, physical therapists and athletic trainers . . . can help get you back to your active lifestyle pain free. Annual subscriptions available for out-ofarea residents at $18 annually. Send payment with mailing address to: The Ogden Valley news PO BOX 130, EDEN UT 84310 FALL IS PLANTING SEASON! Knowledge, Service, Value . . . Since ‘48 l l l l Trees Fruit Trees Berries Vegetables l l l l Shrubs Annuals Perennials Evergreens Fall Sale 20% OFF ALL TrEES, EvErGrEENS, ShrubS, ANd PErENNIALS Not valid with any other offer, coupon, or discount, bulk materials, sale or discounted items. Good thru 9/30/17. FrEE TrEE dELIvErY Free Curbside Tree delivery for purchases over $125. Free delivery available for Weber, Davis and Morgan County addresses. Excludes bulk rock, soil, and bark products. Offer ends September, 30, 2017. Visit us at valleynurseryutah.com Monday to Saturday 8 am - 6 pm ~ 801-479-6060 6484 South 2000 East Uintah/South Ogden Cycling the Wasatch: Liberty to Park City and Ogden to Provo By John Burrows This very special ride is the most scenically diverse bike path in Utah. One of its benefits—it can be done in warmer weather as there is significant tree shade in many places. It’s a great way to tour Ogden without going on any roads with heavy traffic. Getting to the Trailhead - From Ogden Valley, take Ogden Canyon Road to the canyon exit, and take a left into the parking lot at Rainbow Gardens. Hint: If you’re riding this before 11:00 a.m., there is usually a wicked wind exiting the canyon; gusts are often over 25 miles per hour. This is caused by the large night time temperature variation between our valley and the “big Valley.” Cold air is denser than warm air and accelerates (venturi effect) as it flows through the canyon into Ogden. So when you pull into Rainbow Gardens, go straight and tuck into the left in the lee of the building. Today’s Route - The Ogden River Trail connecting to the Weber River Trail. After pumping up your tires and doing your bike check, head out of the parking lot directly across the street into the beginning of the paved and lined path.(next to Park Boulevard). It’s downhill and with a probable tail wind, you need to keep your speed down. In fact, it’s downhill all the way to the junction of the two rivers. You will go around George Eccles Dinosaur Park and then the beautiful Ogden Botanical Gardens. Take a ride through it. And then Big Dee Sports Park. Then you will pass under Harrison Boulevard and then Monroe Boulevard. Follow closely here: Come out of the bike path briefly on to the road after the Botanical gardens, Follow Park Road....instead of turning right over the bridge to get back on the bike path. You will miss Lorin Farr Park and Pioneer Stadium, but also some rough pavement in this wooded section to the Washington Blvd. parking lot and tunnel. When you go under Washington Blvd., Bingham Cyclery will be on your left. You will feel the busier downtown vibe here. After two above-ground low-traffic road crossings, you will see Walmart on your left. Between Walmart and the bike path is a wonderful tubing operation with very reasonable prices. Stop and talk to Trevor at Easy Does It Tubing. He has great prices: $10 a trip, 2 miles from Lorin Farr Park; $5 for the second trip, including the tube, safety vest, pick-up, and a brief paddling instruction. You will then cross the bridge and take a hard 90° left turn on the bike path and then a 180° turn, leaving you parallel to the 20th St. bridge. Shift down before you make the first 90° left turn. The beautiful pond on your right is 21st St. pond. you’ll also have a great view of Ben Lomond Peak. As fast as you enter the city, you leave it. At the head of the pond you are back next to the river. There is a very shaded section that will take you to the confluence of the Ogden and Weber Rivers. There is also a covered area here with benches to rest on. The trail divides, but both legs take you back to the main trail. The leg to the right is delightfully wooded. When you come out of this area, you’ll be on a very gradual uphill climb—the Weber River Trail. People get confused here. Do not go right over the slatted “McFarland Bridge.” Go straight towards the Kayak Park (little arrows show the way). You will exit the bike path at that park, which is on your left. Take a right on the road for 100 feet, then a 180° left turn across the road onto the continuation of the bike path immediately going under the railroad tracks. It gets funky now, for a while, with a bumpier trail after you exit a scary little tunnel with flood debris still plastered on the chain link fence. The very busy Ogden freight yard will be on your left. You will soon pass under 24 St., and come up to the Ogden Dog Park and Miles Goodyear Park. Head into Fort Buenaventura—a delightful history-laden, shaded side trip, adding about 1 mile, but well worth it. Exiting the fort, take a hard left uphill. Enjoy the golden grass! In a while, after peddaling 100 yards on a sidewalk, you will cross under Riverdale Road—a rough, pockmarked pavement area by the car dealership and, eventually, after a hard left over a bridge, find the Riverdale Town buildings on the left. Cross the street and in a quarter mile notice a bike park on your left. You’re back in the country now with beautiful views of the river and rapids. The pavement is also newer. Enjoy the trip to the end of the pavement. The trail is then gravel up to Washington Terrace. I understand that the Ogden River Trail will be connected to the paved trail immediately to the south, the Denver Rio Grande bike path. When this is completed, it will be possible to ride from Ogden to Provo Canyon without going on busy roads. That will be amazing. I have done it all in segments. It’s about 80 miles. It’s almost 12 miles from Rainbow Gardens to the end of the paved trail, making this a 24-mile roundtrip. There are small extensions off of the main trail where you can do some more sightseeing. Distance: about 24 miles round-trip Vertical Elevation Gain: about 350 feet. Pavement: A- to B- due to tree root bumps. Pay attention to what’s coming up under your tires. Best Time to Ride: I have ridden this every day of the week; just be aware you’re sharing space with other cyclists, dog walkers, joggers and skateboarders Highlights: The amazing diversity and contrasts that is the essence of Ogden City. All of the gardens, parks, stadiums, river views, city views, biker rest spots, park benches, etc. Pit Stops: Many along the way—food, beverages and some restrooms at the start and near the area of Washington Blvd. Side Trips: On the way back, make a trip around 24th St.; it’s delightful! Cautions: The many tunnels and particularly the bridge that goes under the freight yard tracks. Make noise as you enter so you can alert other people. Always yell that you are passing. Depending on the circumstances, say loudly something like, “On your left . . . two riders.” I don’t care how good you think you ride, you should always protect yourself and others by telling your passing intentions. One more thing about safety . . . can anyone give me a rational reason for choosing to ride on a road with no shoulder with cars averaging speeds between 50 to 60 miles per hour, 4 feet away from you rather than on the amazing bike path from Valley Market to Huntsville? Tubeless Versus Tubed Tires - Tubeless tires win hands down for comfort, and ability to ride onward when punctured. I got 9 good miles after the tire was punctured by shards of glass. Ask the staff at Diamond Peak Sport Shop in Eden if your bike can go tubeless. I always carry a tube JIC (just in case). Ride often and safely. We are coming into prime cycling season! Next Up: The almost perfect Legacy Parkway/Denver Rio Grande paved paths. www.waypointacademy.com Now Hiring On-call Drivers in Huntsville, UT Hours vary between 7:00 a.m. and 10:00 p.m. Starting pay: $13.50 per hour We are looking for drivers to transport students to and from the Salt Lake City Airport using our vehicles. WayPoint Academy is a specialized treatment center of 44 students in Huntsville, UT. We provide clinical treatment to young men ages 12-18 who struggle with the debilitating effects of anxiety and depression. If you have a flexible schedule and are looking to earn some extra income, we invite you to apply for this on-call position. • Must be at least 21 years old and have a high school diploma • Valid driver’s license and clean driving record required • Successful completion of a background check We invite you to join our team! Send resume to: sgordon@waypointacademy.com --or mail cover letter and resume to: Waypoint Academy is an WAYPOINT ACADEMY equal opportunity employer. PO BOX 488 HUNTSVILLE UT 84317-0488 |