“CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time.”
“The (CrossFit) Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.”
The CrossFit Open spans 5 weeks with new workouts released every Thursday. The first workout of 2017, 17.1 was released last Thursday and left many of you barely able to get out of bed with sore backs and shoulders!
Don’t let the same thing happen with the rest of the open!
Nervous? You don’t need to be!
Here are some tips to help keep you moving safely throughout this year’s Crossfit Open.
- See a physical therapist
- Did you know that physical therapists are specially trained to evaluate movements & help you move without pain?
- By identifying specific limitations and impairments a physical therapist can help improve your efficiency, safety, and maybe even your scores!
- Warm up
- Sure this may seem like a “no-brainer,” but never underestimate the value of a warm up that targets specific muscle groups & energy systems.
- Target big muscles first with a general, midrange, cardiovascular warm up
- Next, target smaller muscles working into end ranges as you mobilize
- Make sure to gear your warm up to be specific to the workout you’re getting ready to do !
- Don’t get cold !
- If your gym is working in heats & you’re helping to judge, don’t forget to go back through a targeted warm up just before it’s your turn to tackle the workout!
- Not sure what to do for a targeted warm up? See a physical therapist to help you establish a safe, effective warm-up for every exercise routine.
- Proper nutrition & hydration
- Fueling for your open workout starts long before the hour leading up.
- Proper fueling helps maximize all the training and work you’ve done to get you this far!
- Consider increasing your carbohydrates the day before
- Make sure you are drinking plenty of water the day before & the day of
- Do your best to stay away from alcohol & tobacco, as these are energy sucking & performance limiting substances
- No matter if you’ve done every workout ‘RX’d’ for every Open since the dawn of time, if you can’t do a skill or can’t lift a weight, the open is not the time to try.
- Check your ego at the door, be honest with yourself and your abilities. Remember that one open workout is not worth ending your entire crossfit career.
- Allow proper time for recovery
- Did you know a really overworked muscle can take 11-14 days to fully repair & recover? Just because you feel 100% doesn’t mean your body is ready to work at a maximum level again.
- Giving your body 1-3 days of rest between intense workouts is usually sufficient, but sometimes more rest will allow for better healing.
- Listen to your body, if you’re still reeling from 17.1, take one more day to rest & mobilize.
For more on CrossFit and safe recovery, set up an appointment with one of our physical therapists for a skilled evaluation! Learn how prevent future injuries and how to minimize other factors that could be holding you back.
Good luck in the rest of the open!