In the best interest of our patients and staff, we will now be offering all new and current patients e-visits and telehealth sessions. Please call the office at 212-439-1596 for more information. -Stay well, The Evolve Family

How Physical Therapy can help with Crossfit

What is Crossfit?

“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.”

What is the Crossfit Open?

“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.

  1. See a physical therapist
  2. 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.
    • Remember:
  3. 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!
  4. 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.
  5. 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
  6. Scale!
    • 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.
  7. 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!

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