Pumped UP Game Changer

CrossFit WOD - Taking "Game Changer" to another level and pumping it UP IMG_0804IMG_080721-15-9 Rep Rounds For Time: Deadlift (275# M/185# W) Box Jump (30″M/24″ W)

Strength Focus

Double Dumbbell Front Rack Walking Lunges 4 x 50'  - increase weight each set

IMG_0793 IMG_0791 SO proud of these girls for working through their injuries and using CrossFit as rehabilitative, not just as their exercise workout. They put a lot of focus and attention to good form and moving well at what they CAN do so they can build strength back into their injured areas and make them a strong link in the chain! They are doing the workout alongside everyone else, but modifying it to fit their needs.  That is exactly what CrossFit is all about!  Don't change the workout - preserve the stimulus.  We all need the same thing - knowing how to lift and move - but at different degrees of intensity in speed and load.

Great job, Jen and Brenna!


IMG_0783 IMG_0749 IMG_0798A common comment and misconception about CrossFit is that you can get HURT doing this stuff.  Our athletes do CrossFit for  exercise and sport, but they also do it for injury rehabilitation and injury prevention.  Most are not doing muscle ups and burpees in that rehab, but they are doing scaled versions of other well-known movements.  Deadlifts, front squats, kettlebell swings, and Turkish getups are common exercises in our foundational development, and they can also be part of our rehab plans.

In CrossFit, we see a large number of successful, high level athletes who can’t perform simple exercises like lunges without significantly compensating for muscular imbalances or lack of mobility.  CrossFit is what has actually exposed where the disconnect lies.  People are not taught how to move correctly!  We have become excellent at compensating for movement issues, but we are only one bad movement away from an ACL rupture or rotator cuff tear.  The reasons for our compensations could be the seated, sedentary culture of our country or the early specialization of sports in adolescence that don't first develop foundations of proper movement patterns.

CrossFit is excellent at “making the invisible, visible”.   The best test of movement mechanics I know of is to ask someone to perform an air squat.  Watch their knees cave in, feet rotate out, and torso come forward and you have the reflection that they probably have weak and/or tight hips, immobile ankles, and a weak core.  Now the underlying issue of WHY they have patellar tendonitis, shin splints, or back pain is a little more evident.

Move correctly, using correct movement patterns.  Reinforcing and strengthening these functional movement patterns is the most effective form of injury prevention and rehabilitation.

People are getting injured because they are compensating for their own movement issues and then loading those bad positions with weight.  It is our job to identify and correct the underlying issues that prevent people from moving the way their bodies were made to and then educate them on proper movement and positioning for the other 23 hours they are not under our care.

We teach those mechanics and movement patterns, we watch the compensations and target them, and rehab and pre-hab through using functional movements.  We do this in our intro sessions, we do it in our Foundations classes, and we do it in our regular CrossFit workouts.  You don't need to take a break from CrossFit to recover from an injury.  We encourage you to participate, but by changing the intensity and by altering the compensations, learning to move correctly.

If there is pain, the movement is incorrect.  Let us help you correct it and move without pain.  That often takes patience and dedicated work, with understanding that your training is a journey, not immediate and miraculous change.

Options for this kind of training are:

  1. Our new Foundations/Rehab classes starting in September at 6 am on Mondays and Wednesdays, 6 pm on Tuesdays and Thursdays.
  2. CORE classes on Thursdays at noon and Sundays at 10 am.
  3. Katie Lowe is also certified to test for imbalances through the FMS (Functional Movement Screen) and can provide training patterns to assist toward correcting those imbalances and compensations.  Set up an appointment with her for that test, and then we can help you with the right program for your specific needs.
Daily WODLisa RayComment