Congratulations, CrossFit athlete! Whether you’re a seasoned competitor or a first-time Open participant, completing the Open workouts is a remarkable achievement. Now, as we transition to the next stage of the competition, the quarterfinals, it’s time to focus on refining your skills and maximizing your performance and prepare for quarterfinals. 

1. Celebrate Your Accomplishments:

Before diving into the next phase of competition, take a moment to celebrate your achievements in the Open. Whether you hit new personal records, conquered challenging movements, or simply pushed yourself to new limits, acknowledge your hard work and dedication. Reflect on your progress and use it as motivation as you prepare for the quarterfinals.

2. Assess Your Performance in the Open:

Reflect on your performance in the Open and identify areas where you excelled and areas where you can improve. Whether it’s improving your strength, refining your technique, or enhancing your conditioning, use your Open performance as a guide for your quarterfinals preparation. Set specific goals and targets to focus your training and track your progress leading up to the competition.

3. Focus on Recovery and Nutrition:

Prioritize recovery and nutrition to support your training and optimize performance leading up to the quarterfinals. Incorporate recovery modalities such as mobility work, stretching, foam rolling, and adequate sleep into your routine to prevent injury and promote recovery. 

If you’ve encountered any lingering injuries or discomfort during the Open, take proactive steps to address them. Given the intensity of the last workout, which involved heavy gymnastics and thrusters, it’s essential to prioritize self-care to ensure you’re performing at your peak. Don’t wait until it’s too late – take care of yourself now to optimize your performance and stay in top condition for the challenges ahead. We are here to help! 

Here is a good read on how to bullet proof your back. 

https://youtube.com/shorts/k-7SQlrO4DY?si=XFHFDxKF4pY8kufT

https://youtube.com/shorts/j1bV41gRRAs?si=bqSX7zquPi84COu5

https://youtube.com/shorts/2BpLGQFMzIY?si=4uxjG6eAGMTZfPYS

4.  Fine-Tune Your Training Program:

Based on your assessment, develop a customized training program that addresses your strengths and weaknesses while preparing you for the demands of the quarterfinals. Incorporate a balanced mix of strength training, skill work, conditioning, and recovery to ensure comprehensive preparation. 

5. Understand the Quarterfinals Format:

Familiarize yourself with the format of the quarterfinals. Most gyms will have you complete this on your own time. Grab other athletes and some judges and make a game plan.  Pay attention to movement standards, time domains, and any equipment specifications to ensure you’re fully prepared for each workout.

As you prepare yourself for your quarterfinals journey, remember that you’ve already accomplished something remarkable by completing the Open. Now, with the opportunity to showcase your abilities in the quarterfinals, it’s time to channel your hard work and dedication into success. 

Trust in your preparation, stay focused on your goals, and approach each workout with confidence and determination. Whether you’re aiming to qualify for the next stage of competition or simply aiming to challenge yourself, embrace the opportunity for growth and enjoy the journey ahead. Good luck, and may you rise to the occasion and achieve your best performance yet in the quarterfinals!

The post Congratulations on Completing the Open! Here’s Your Guide to Prepare for Quarterfinals Success appeared first on Physio Room.

With over 40 muscles in your back, many get used when you’re doing an arm, back, or full body workout. Injuries in this area are common but they can be prevented with the correct movement mechanics.

Dr. James Stetson is a Movement Specialist and Chiro here at Physio Room who understands how it feels to suffer a harsh back injury in the gym. While deadlifting, before putting on a belt, he pulled from the floor and felt a pop in his back (oof, sound familiar?). From the moment he heard the snap, he keeled over in excruciating pain.

As he continued to move, Dr. James quickly realized that this injury was not one that could just be “walked off” like he hoped. That excruciating pain wasn’t going anywhere and he spent the next week laying on his floor, unable to move due to the pain that’d run down his spine.

Knowing that he wanted to get back to his normal range of motion, Dr. James continued to do small movements like press-ups, small rotations, pelvic tilting, and other small motions until he felt that point of pain. Within the week, he was back to playing golf and taking time to rebuild his movement patterns before returning to heavy lifting and his regular workout routine.

Through those small movements, Dr. James stuck with (and swears by) a few tips and tricks to help curb back injuries and lower back pain in general.

Everyone’s movement patterns look different in the gym and during day-to-day life because everyone is built differently, inherently moves differently, and does different activities that require unique movement patterns.

Before you hit the gym next, consider these tips from Dr. James to help prevent back injuries:

1. Neutral spine

Try to keep your spine braced during your workout. This is paramount to keeping your back strong and bypassing lower back pain. 

2. Tall chest

Keep a tall chest and show off your t-shirt. Pulling your shoulder blades back will turn on your lats and allow you to drive through your legs. 

3. Engage your glutes

Push your knees outwards to engage your glutes and create a strong core. Anytime you squat or deadlift, create external pressure between your knees by pulling them away from each other slightly.  

4. Push the floor away

Don’t pull on the barbell or whatever weight you’re pulling off of the floor. Instead, push the world away from your loading point. 

5. Finish tall

Don’t overextend or hyperextend. Stand tall, finish your reps, and get your shoulders slightly behind the barbell. 

Want to learn more about these 5 critical bullet points in detail and see Dr. James demonstrate how to bulletproof your back in the gym? Fill out the form to download our full EBook below for more information.

The post Avoid the “Pop” – Why It’s Important to Bulletproof your Back in the Gym appeared first on Physio Room.