Dealing With Pre-Existing Injuries and Chronic Pain

Looking for some help...

What types of injuries and pain have held you back from CrossFitting at the level you want to?

I’ve had shoulder pain, lower back pain, and overall feelings of instability. As an active and fairly strong military guy, it never seemed to make sense. As a result, I couldn’t perform nearly the full “spectrum” of CrossFit that I wanted to (and knew I could), such as olympic lifts and gymnastic moves. It made me feel extremely frustrated, knowing that I had the drive and discipline to excel with CrossFit but was limited by this pain. It was also disheartening to watch my friends continue to progress while I plateaued, and especially to miss the camaraderie when I had to take time off completely. There’s no substitute for the community of CrossFit or for the satisfaction that comes from achieving those performance breakthroughs.

Through years of searching for a solution, I found that compromised foundational stability and chronic pain--even pre-existing injuries--have to be dealt with through correcting fundamental alignment and movement.

What sustainable solutions have you found to deal with your pain or injuries?

Thanks,
Mike

Dealing With Pre-Existing Injuries and Chronic Pain

Off-Season Strength Cycle CrossFit

Hey guys I have been working on a hypertrophy strength cycle to couple with Metcons, skill work and monostructural stuff. Obviously I believe in a little more on the periodization side of programming for competitive CrossFit so if you would, please hold back the negativity to that regard. But I am definitely open to constructive criticism. Thanks!

http://ift.tt/1dwH5GX

Off-Season Strength Cycle CrossFit

Racks and Accessories Interchangeable

Curious to those familiar with Sorinex and Rogue Racks are the accessories pretty interchangeable as long the racks and accessories are for a 3x3 rack?

Racks and Accessories Interchangeable

Affilate growth ground to hault - market stauration?

We have been putting some energy into a longterm market analysis tool, wanting to read our market as it moves on an on-going basis.

Now most of this stuff is owned by the company so I can;t share it, but would really love some thoughts on this follwoing.

It appears affilate growth has ground to a hault worldwide. 12 months ago it was around 300 gross affilliate growth / mth, now its around >80

Now this is Gross Affilate growth, it doesnt account for death rates. It's just total world wide affailte increase.

There could be multiple reasons for this, I'd be interested in thoughts.

1 - So it's that maybe HQs still getting 300 / month but there's a huge death rate, word on the street is this is happening in the Australia market big time. Classic market saturation means boxes without good marketing or retention startegies can no longer compete well, and membership slwoly drops below break even point.

2 - Or it may be that the market is flooded and people are shying away from opening new boxes. I have rubed sholders with alot of box owners, and I feel it's fair to say few have the professional experiance to really gather or understand the information to know if their market is flooded, so most are still opening with little understanding of their local market conditoins.

Also define flooded, traditional advertsing, (open the doors and they will come) is surely a failed strategy in most areas, where as strategic thoughtful prospecting, matched with excellent value delivery will still likely work, its unlikely that one prospective client has a close friend in two different CrossFits - aka Refferal selling.

3 - It could also be HQ has cracked down on affiliation? I'm hearing they now do a phone call with each applicant. And their not just accepting every affilaition. Rumour?

4 - Or worse case, boxes are still opening all over the place, but just not affilating, I think this is unlikely. In most situations, $3000 for brand usage is more than worth it. attract two clients and its paid for itsself.

A little on point 4. here in NZ, we got some marketing interns to do some pretty damn good market research, becuase there is zero brand control spending in NZ, I don't beleive any CF here get together and control brand, the only person contrlling brand here is the media, and it generally aint good.

The CF brand is really damaged here. For example, when asking in a street survey the first three words that come into a target demographics head, when told "CrossFit"....go. The answers revolved around unsafe, fanatic, and not for me.

We did something similar in the US with a buddy of mine, not quite as detailed, and the numbers are still coming in but the answers where more, "I don't think I'm fit enough to do it". Two VERY different objections to overcome. Overcoming brand damage is one thing compared to just showing people its for unfit people too.

Anyway, just some meandering thoughts from a startegic marketing guy with some numbers.

Love to hear thoughts

Sean

Affilate growth ground to hault - market stauration?

Master Qual

So what do you think about the 2016 Master Qual-

2014 had-
Max clean

1 round for time 100 pull ups and 100 wall balls

Amanda

3 rounds for time-
50 cal row
15 hspu
50 double unders

2015 had-
Max snatch

5 min AMRAP
5 MU
10 cleans 155#

Double heavy Jackie-
1000 meter row
50 thrusters 75#
30 c2b

21-15-9
DL 225#
Box jumps
HSUP with new style of standards

Total have seen -
Clean twice
Pull ups- one time
Wall balls- one time
Muscle ups- twice
Snatch- Twice
Row- twice
HSPU- twice
Double unders- once
Thrusters- once
C2B- once
Dead lifts- once
Box jumps- once

So far 12 exercises with 5 repeats.

Possible new ones- Pistols, Bar Muscle ups, HS walks, GHD.. OHS??

I am thinking on the max they might to Max OHS from the ground. That way they could check off clean, s2o, jerk and OHS at the same time.

Metcons run from 4-5 min to 15-20 min.

Congrats To Scott Jenkins and Mike Cook for making the MQ. How many others made it? Great job everyone.

Master Qual

Partisipants by country

Yeah, I'm gonna say it, I love doing stats in my freetime. Don't pretend you don't!

Interesting to see the games popularity by major country.


Number of 2016 CrossFit Game partisipants per capita by major country

COUNTRY RATIO
Iceland 354
Australia 1,101
New Zealand 1,280
Untied States 1,294
Canada 1,588
Ireland 2,745
United Kingdom 4,434
South Africa 11,802


Iceland's way out ahead, then Australia, New Zealand, and the US are similar, Canada's a little further behind.

Interesting stuff

Sean

Partisipants by country

Concept 2 PM3 monitor

I have been trying to find a monitor for the Concept 2 model D rower. So far I have had no luck. We have a cracked screen on one of ours. Does anybody have any suggestions on where to find one?

Concept 2 PM3 monitor

Seeking Coach/Programmer

CrossFit BSA is in search of an experienced coach with the ability to program for the general public. Proficiency in Olympic Lifting is a HUGE plus! Communication, patience, good attitude and a strong work ethic are key components to joining our team. Local candidates are optimal, but if you have a desire to live in paradise, please contact us.

Seeking Coach/Programmer

2016 California's Strongest Man (and Woman)

Join us this Saturday, March 26th at 9:30 am in Huntington Beach, CA for 2016 California's Strongest Man. While all our slots are full, we'd love to have you join our athletes up close and personal as they vie for the title of strongest man and strongest woman. This competition gets more intense every year, so if you like strength and competition, you won't want miss this if you can help it! See you at the beach!

2016 California's Strongest Man (and Woman)

Need expert opinion on kids and squatting.

I have a extremely athletic 12 year old, who I was just told by doctor is going to be 6' 4"-5" and I wanted to get him squatting, which I feel is the most important movement/exercise for athletic performance.

Just wondering when's the most appropriate to start him on a program like "starting strength" or 5x5?

Thanks!

Need expert opinion on kids and squatting.

How to stop butt wink end of squat?

Can't get past parallel without a butt wink.

Any stretches or anything I can do mobility wise that can help correct this...

How to stop butt wink end of squat?

MindBody, Zen Planner, Wodify, etc.... what is the most effective?

I would like a system where the members can enter their info in, see their stats and all that. We use MindBody and it has some limitations.

What is your experience on these systems?

Thanks!

MindBody, Zen Planner, Wodify, etc.... what is the most effective?

Anyone attending L1 Cert Course 03/26-03/27 in San Antonio, TX?

Just reaching out to see who may be attending the L1 Certificate Course at CrossFit Lackland in San Antonio at the end of the month...if you're traveling, where from? Hotel anyone may be staying at? Etc...

Anyone attending L1 Cert Course 03/26-03/27 in San Antonio, TX?

PSA - Be careful ordering from suppliers offering big discounts

There seems to be a strong trend here from some recent equipment suppliers in the crossfit scene, and some of the other forums have a lot more details. I'm not sure why nothing has been posted here, so I would like to put some light on this.

WFS 1) http://ift.tt/1RU5TJr
WFS 2) http://ift.tt/1RU5QNN

Essentially, some suppliers are having "pre-store closing clearance sales". Getting whatever amount of money they can get, before they have to sell gear at a bigger discount because if anything is wrong with it, you purchase it 'as is'.

Raw Equipment and MDUSA/Muscle Driver/Pendlay both ran a lot of sales, ran out of stock on a lot of items, then ran flash sales to sell as much as possible.. and now are gone. It seems like other suppliers are doing the same thing right now.

Why is this bad? A lot of reasons.
1. Certain wholesalers of their equipment in Canada/Aus have been left in the dust, out tens of thousands of dollars. Along with customers who have ordered and the company filed bankruptcy. They were told to wait, things were on back order.. a few months go by, then nothing. They took the money and knew full well that no equipment was en-route to them. Advice has been given on multiple outlets on facebook and whatnot to call up your CC company, but if the company goes belly up, how does a charge-back get any money from an empty/negative account? I don't know.

2. As highlighted in a very articulate post on one of the links(near the bottom). If a crossfit gym is using/abusing the gear at a high rate, and are hoping to warranty some of their items, they are out of luck. They purchased discounted gear, and will end up paying for it in the long run. Want to add on to your rig? Get gear that matches? Not going to happen.

You can read more detailed posts on both threads about people who knew the inner workings of these businesses.

I think this is in a 'gray area' at best, and immoral at worst - screwing over people in what is supposed to be a community. I urge people who are looking to start up a gym or make a larger investment to outfit their home gym to take a look at the threads and make an educated decision. If you have made a purchase and you're not getting the equipment shipped, I would cancel your order and request a refund and talk to you CC company as soon as possible if you don't see the refund. Or, you can be like one of these hundreds of people who had gift cards, store credit, orders waiting, etc. and are out a lot of money, or just bought something for 20% off and pray it doesn't break next month.

I hope this post helps people out there.

PSA - Be careful ordering from suppliers offering big discounts

does anyone know how to get ahold of Dave Castro email

Hello,
Looking for Dave Castro's contact info? Email would be great. Could not find it. I know his instagram but need to send a message in length.

does anyone know how to get ahold of Dave Castro email

Managing a Law Enforcement Officer Box

Hi All,

There is a substantial amount of investment needed to open a decent box and I would like to know from those of you out there who currently run a box for Law Enforcement officers, how sustainable is it to run one of these boxes and how do you achieve a return on investment.

Thank you in advance for your assistance.

Regards
Imraan

Managing a Law Enforcement Officer Box

Rep fitness wooden rings

Anybody have experience with these? Of course I know everybody is going to say how good rogue wooden rings are but for $30 difference I want to know if these are just as good
http://ift.tt/Vzbcp8

Rep fitness wooden rings

knee stability

I have trouble doing lunges and box steps. Feels like my knee is gonna give on the outside of the knee, mostly on the right knee but the left does it too. I have no problems with box jumps or any kind of squats or lifts, just lunges. I have noticeable inflammation in the right knee as well. What does this sound like?

knee stability

Hiring Coaches in Montclair NJ

Hey All,

We are currently looking for a Coach to teach Monday, Tuesday, Thursday or Friday nights at 5,6,7pm. If you are interested, please email info@crossfitductusexemplo with your resume.

Here is our gym website for more info on us: http://ift.tt/1QLKTC5

Thanks!
Shamik

Hiring Coaches in Montclair NJ

WOding on wood?

I will spare you the details. I am looking at a space that has an oak wood floor with a crawl space under. Roughly 3000sqf of it. Does anyone have experience outfitting a place under these conditions? Would screwing 3/4 inch ply down then putting rubber mat on top keep us from punching through the wooden planks?

Attached Thumbnails

 

WOding on wood?

FS/FT: Nike Romaleo 2 Size 12.5 (Black)

I'm wanting to sell/trade a pair of practically brand new Nike Romaleo 2s in black (Size 12.5). Looking to get a pair of White/Black/Grey Adidas Adipower or $150.00 cash + shipping.

I got them for Christmas and they just aren't my favorite pair of shoes. I much prefer my older Adipowers, but would like to have a pair of the newer white ones.

PM me any offers.

I will post a picture of them in the morning.

Thanks.

FS/FT: Nike Romaleo 2 Size 12.5 (Black)

Free stacking plyoboxes 18" & 24"

PM if interested. You need to pickup. I'm in the Bay Area of northern CA.

Thanks!

Mike

http://ift.tt/1ULkKsr

Free stacking plyoboxes 18" & 24"

Creatine Question

Hello Everyone

I'd been supplementing with Creatine HCL for about five months (continuous, no cycling).

I like the supplement very much - have experienced no adverse side affects. I've gained lean muscle mass, look and feel better and my strength has improved too.

However, I stopped taking it about two weeks ago. I read and heard conflicting reports - that taking it long-term was damaging to your kidneys, that by supplementing continuously your body would eventually 'forget' how to
produce creatine itself and that creatine supplementation could even cause hair loss - as a girl that freaks me out!

Could someone please set the record straight? What is fact and what is fiction?

Thanks in advance, Carmen

Creatine Question

Rogue Equipment Forsale

I am looking to sell my equipment. I will take $1000 for all of it. Its over $1500 in equipment that never goes on sale. All in like new condition.

• Rogue S2 Squat Stand
• Rogue Safety Spotter Arms
• Rogue Matador Dip Attachment
  
• Rogue Flat Utility Bench
• Rogue Black Dip Belt
• Weight Tree
• Cap Olympic Bar
• 2-45lb plates
• 2-35lb plates
• 2-25lb plates
• 2-10lb plates
• 4-5lb plates
• 2-2-1/2lb plates
  
• 1 horse stall mat

All in great condition

513-443-2208

located in Middletown, Ohio

Attached Thumbnails

     

Rogue Equipment Forsale

What has been your biggest obstacle?

In terms of maintaining an active lifestyle, what has been the biggest obstacle you've faced towards adherence or making massive change in your life?

If you no longer deal with the obstacle, what was the most difficult thing when you started?

From newbies to ten year vets in the CrossFit world- your responses are welcomed.

What has been your biggest obstacle?

2016 CrossFit Games

I am coaching and teaching at a small High School in Southern California. We recently became a non-profit Affiliate, and our athletes are improving everyday. In the midst of the Open, I began to wonder if this year's Teens divisions would have more athletes to attend the 2016 Games. It was the top 10 from each division last year; I was curious if anyone knew if there was a plan to expand, to more athletes in the near future. Thanks.

2016 CrossFit Games

2016 CrossFit Games

I am coaching and teaching at a small High School in Southern California. We recently became a non-profit Affiliate, and our athletes are improving everyday. In the midst of the Open, I began to wonder if this year's Teens divisions would have more athletes to attend the 2016 Games. It was the top 10 from each division last year; I was curious if anyone knew if there was a plan to expand, to more athletes in the near future. Thanks.

2016 CrossFit Games

CF Lake Mary is hiring!!

Due to our rapid growth and commitment to excellence CrossFit Lake Mary is looking to add to our amazing team of coaches! Part Time/ Full Time position open NOW!

Send your resume to greg@crossfitlakemary.com

CF Lake Mary is hiring!!

pullup bar

Thinking of getting this pullup bar for home use:
http://ift.tt/1Y6PKTm

Anyone got one?

pullup bar

Daily WOD emails...

With the advent of the new site, did they discontinue the daily emails which included the WOD and links to various videos and articles? I enjoyed having those in my inbox each day and I stopped getting them not long ago.

I'm not complaining...just wondering if I need to go sign up for them again or if they are discontinued.

Daily WOD emails...

Standard Dumbell weights

Hi
Just wondering if I can get some help!
There are standard KB weights 16/24 and standard Medball weights 6/9 is there any standard Dumbell weight?

Looking at purchasing some and don't want to buy random weight, would rather buy more of the "standard" weight.

Thanks guys !
Kev

Standard Dumbell weights