CrossFit Westport's Third Annual Memorial Day Murph Event - May 28th, 2017

May 7, 2017

https://www.eventbrite.com/e/memorial-day-murph-tickets-34119950691?aff=ehomefriend

CrossFit Westport, located at 507 Westport Avenue, Norwalk, is proud to host their Third Annual Memorial Day Murph - a grueling CrossFit "Hero" workout benefiting Service Dogs for Heroes; an organization working to be a national leader for the education, advocacy, promotion and funding necessary to connect high-quality service dogs to deserving veterans.


 


The workout involves a mile run, followed by 100 pull ups, 200 push ups, and 300 air squats, before finishing with a second one mile run. The event will take place Sunday morning and will be open to all athletes - with scaled and team divisions for beginners or athletes not yet up to the full measure of the challenge.


 


Tickets for this year's event are $40 and include a custom-designed "Murph" t-shirt by Beast Worx. Click on the EventBrite link above to purchase your tickets.with of the proceeds going directly to Service Dogs for Heroes! Please email heather@crossfitwestport.com and provide your email, phone number, and Murph heat time (9AM, 10AM, or 11AM), as well as your tank/t-shirt choice and size.


All are welcome! Bring your friends and family for a Memorial Day party after the WOD. Enjoy music, drinks, and snacks.


 


Our third annual Memorial Day Murph promises to be bigger than last year's event and we are excited to be donating all of proceeds to Service Dogs for Heroes. If you have any questions or concerns, please email heather@crossfitwestport.com or amy@crossfitwestport.com.

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The CrossFit Open is almost upon us!

January 7, 2017

A bit of information about the Open and why you should register.

Register for the Open


The CrossFit Games Open is the world's premier test of fitness. Since 2011, the five-week five-workout online competition has accurately ranked the fitness of hundreds of thousands of competitors.


Held mostly in CrossFit affiliates and garage gyms—or wherever you happen to be—the Open is designed to be accessible to all athletes while rigorous enough to challenge the world's fittest. Fourteen-year-old high school freshmen compete in the Open, as well as their 77-year-old grandparents and everyone in between.


Sign up for $20, do the workouts, enter your scores, and you will be ranked in relation to your peers in your age division, competition region, state and country. 


Workouts are released online each Thursday and athletes have until the following Monday to submit their scores. 


Learn More


The CrossFit Games stand alone as the ultimate test of fitness. No test, regardless of its lofty claims, can grant legitimate title to the best without first providing access to all.


Anyone with $20 and access to equipment commonly found in CrossFit affiliated gyms, such as a barbell and bumper plates, pull-up bar, jump rope and rowing machine, can sign up and compete in the five-week, five-workout competition. More than 324,000 athletes from around the globe competed in 2016, ranging in age from 14 to 83 years old.


As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world. For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have, or go into a darker place than you've ever been before.


The week's workout is released each Thursday at 5 p.m. PT. Each time a workout is released, athletes will be given two versions: Rx'd and Scaled. With reduced loading or less challenging movements, the Scaled option will be designed to be accessible to the vast majority of athletes who train in CrossFit affiliates. Rx'd will challenge the world's elite.


The workout write-up, movement standards, explanation video, and scorecards will all be published on Games.CrossFit.com. Review the standards before you start.


You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof. 


Make sure to submit your score before score submissions close each Monday at 5 p.m. PT. Late submissions will not be accepted.


There are many ways to excel in the Open. The Open will determine the fittest man and woman in each U.S. state, Canadian province, Australian territory and country worldwide. CrossFit will also use the Open to find the fittest in the military, emergency medical services, firefighting and law enforcement.


The Open is also the first stage of a three-stage season that culminates in the CrossFit Games. The world's fittest men, women, teams, teenagers (14-17) and masters (35+) will compete for the chance to advance in the season, with the ultimate goal of making it on the world stage.


However, for most people the Open is not about trying to earn a title or qualify for the next stage of the CrossFit Games season. It's about joining the global CrossFit community in a celebration of fitness for a few weeks each year. To connect to others in your box as well as those a world apart through the experience of suffering through the same workout at the same time. It lets you revel at the strength and skills you've developed over the past year, and learn what you need to improve.


Registration: January 12 - March 27, 2017


The Open begins February 23, 2017.
17.1: Feb. 23 - 27
17.2: March 2 - 6
17.3: March 9 - 13
17.4: March 16 - 20
17.5: March 23 - 27

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Domus Coat Drive

August 17, 2016

What do you have hiding in your closet?

Beginning Monday, August 22nd and running through the month of September, we will be running a coat drive for Domus. Bring in your "gently" used, clean coats to be donated to Domuskids.org. Our own members  Julie Degenero and Jezza work for Domus and CrossFit Westport has continually supported Domus by addopting a family every holiday season to provide for.


 


- Coats can be any size, just please make sure they are in good condition.


- We will have an area set up in the back hall behind the rowers where all donations can be dropped.


- Please place all coats in plastic bags for easy delivery.


 


Domus is:


a human services nonprofit which opened in 1972 and serves more than 1,100 of the most struggling youth in Stamford and New Haven, CT. Young people come to Domus with many challenges; most are living in abject poverty, have had involvement in the criminal justice system, and have experienced homelessness, neglect, abuse, academic failure, and chronic untreated healthcare issues. Domus' overarching goal is to create the conditions necessary for them to get on a path toward health and opportunity so they can succeed in school and ultimately lead satisfying and productive lives. 


Domus does this through three primary service areas:


Educational: operating two alternative charter schools in Stamford, Trailblazers Academy middle school and Stamford Academy high school, and a public school in New Haven, Domus Academy middle school, all serving students with significant academic and behavioral challenges. Family advocates help eliminate non-academic barriers to school attendance and success.


Community: operating Chester Addison Community Center, the Trafigura Work & Learn Business Center, and four after-school enrichment programs.


Residential: operating two group homes for homeless males who are wards of the State of Connecticut, as well as an independent living program.


*for more information go to www.domuskids.org.


 

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The Avon 39 Walk to End Breast Cancer

June 21, 2016

Support the Deenihan's as they walk to end breast cancer!

Tim and his family have participated in the Avon 39 for the past SEVEN years! Here is a bit of information on exactly what it takes to run the Youth Crew and how incredibly dedicated the Deenihan's are to this cause. 


 


The Walk is 39.3 miles - a marathon and a half - over two days. The Youth Crew is a team of kids two young to be allowed to walk, but whose lives have each been directly touched by breast cancer in some way and who still want to help fight the disease in any way they can. Zoe has been on the Crew six years straight. This is the first year that JP and I are leading the youth crew. These kids, ranging in ages from 10-16, are selected by application from as close as Boston itself to as far afield as New Jersey, North Carolina, and even San Francisco. Every day, they are the first up and the last to bed, and in just over two days - from the Friday morning until the Sunday afternoon - rack up over 40 hours of continuous work assisting the walkers as they go. They are some of the hardest working people you’ll ever meet, and none of them even drive. They are the definition of badass and they wear it with a smile.


 


To support Tim please click on the link below:


 


http://info.avon39.org/site/TR/Walk/Boston?px=5606087&pg=personal&fr_id=2482

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Murph Options

May 27, 2016

Here are the options for our "Murph" event benefitting the Catch A Lift Fund.  Please take a look and come in with an idea of which version you will be attacking.

Murph RX’d


1 mile run


100 Pull Ups


200 Push Ups


300 Air Squats


1 Mile run


 


Murph Partitioned


1 Mile run


5 Pull Ups


10 Push Ups


15 Air Squats


x 20 rounds


1 Mile run


 


Partner Murph


1 Mile run together


5 Pull Ups


10 Push Ups


15 Air Squats


x 10 rounds each for a total of 20 rounds


1 partner works, 1 partner rests


1 Mile run together


 


½ Murph


½ mile run


5 Pull Ups


10 Push Ups


15 Air Squats


x 10 rounds


½ mile run


 


¼ Murph


¼ mile run


5 Pull Ups


10 Push Ups


15 Air Squats


x 5 rounds


¼ mile run

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Memorial Day Murph on May 29th!!!

May 8, 2016

https://www.eventbrite.com/e/crossfit-westport-2nd-annual-memorial-day-murph-tickets-24660957588

CrossFit Westport, located at 507 Westport Avenue, Norwalk, is proud to host their Second Annual Memorial Day Murph - a grueling CrossFit "Hero" workout benefiting the Catch A Lift Fund; an organization working to help post 9/11 combat wounded Veterans regain and maintain their physical and mental health by providing granted gym memberships, fitness programs or in-home gym equipment.


The workout involves a mile run, followed by 100 pull ups, 200 push ups, and 300 air squats, before finishing with a second one mile run. The event will take place Sunday morning and will be open to all athletes - with scaled and team divisions for beginners or athletes not yet up to the full measure of the challenge. 


Tickets for this year's event are $40 and include a custom-designed "Murph" t-shirt by Beast Worx.  Please note that in order to receive your Murph t-shirt tickets MUST be purchased by May 13th.


After purchasing your ticket please email heather@crossfitwestport.com the following information:



  • Name

  • Email

  • Phone number

  • Woman's tank or men's t-shirt

  • Shirt size

  • Muprh Heat (8AM, 9AM, 10AM, or 11AM)


Bring your friends and family for a Memorial Day party after the WOD.  Enjoy music, drinks, and snacks provided by The Granola Bar and other local vendors.


Our second annual Memorial Day Murph promises to be bigger than last year's event and we are excited to be donating all of proceeds to the Catch A Lift Fund.  If you have any questions or concerns, please email heather@crossfitwestport.com.

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RX Fuel Kitchen visits on Monday, April 11th at 4:30

April 7, 2016

All-natural & healthy, prepared meals delivered to local CrossFit communities in CT

Come meet Lauren and Christina from RX Fuel Kitchen, this Monday at 4:30pm. They will be bringing samples of their incredible prepared meals for all members of CrossFit Westport to try. RX Fuel meals are developed, prepared and cooked by competitive CrossFit athletes and trained chefs that understand how to develop nutritionally sound, delicious meals.

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The 2016 Reebok CrossFit Games Schedule

December 20, 2015



STAGE 1: The Open


Five Weeks | Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28


Registration for the Open begins Jan. 14, 2016.


More than 272,000 people from around the globe competed in the Open last year. As the largest CrossFit community event of the season, the Open ties together athletes from within the same gym to those in their broader city, country and world.


For five weeks, you—and the hundreds of thousands of other people who signed up—are at the whim of the Director of the Games Dave Castro, taking on workouts that may push you to learn a new skill, improve the skills you already have or go into a darker place than you’ve ever been before.


The Open welcomes anyone 14 to 100 years old. (We’ll take any centenarians, too.) All you need to do is sign up, and enter a score each week. You can complete the workouts at a participating CrossFit affiliate in front of a judge, or film your performance from anywhere you want and submit a link as proof.


To make the Open even more accessible, we introduced a scaled option in 2015. Each time a workout is released, athletes will be given two versions: Rx’d and Scaled. The Scaled-workout option is designed to be accessible to the majority of people who attend CrossFit affiliates. If you do CrossFit, there’s a very high chance you can do the Open, too.


Workouts are released each week on Thursday at 5 p.m. PT, and athletes have four days or 96 hours to complete the workout and submit their score. Scores are due before 5 p.m. PT that Monday.


The fittest athletes will advance to the next stage of the season.


STAGE 2A: The Masters Qualifier


Thursday - Monday | April 21 - 25


The Open narrows the Masters field from the thousands to the hundreds. The world's top 200 masters athletes in each age division in the Open will be automatically invited to compete in the online Masters Qualifier in April.


This four-day competition will further test the athletes. This time, it's not one workout per week but several workouts packed into a long weekend.


Land a spot in the top 20, and you will be invited to compete in Carson, California. 


STAGE 2B: The Regionals


Three Weekends | May 13 - 29


The best of the best from each region in the Open will be invited to compete in the regional competitions in May. The number of athletes invited from each region varies: 



  • Twenty men, 20 women and 15 teams will advance from regions in the U.S. and Canada.

  • Thirty men, 30 women and 20 teams will advance from Europe and Australia.

  • Ten men, 10 women and 10 teams will advance from Latin America, Asia and Africa


The 17 regions feed into eight regional competitions, which means that athletes compete with others from one or two other regions. 



The 2016 Regionals will be held over three weekends in May. Each regional will take place over three days, with events on Friday, Saturday and Sunday. 


Weekend 1: May 13 - 15
California Regional | NorCal and SoCal 
South Regional | LatAm, South Central, South West 
Pacific Regional | Australia and Asia 


Weekend 2: May 20 - 22
West Regional | North West and Canada West 
Atlantic Regional | Mid Atlantic and South East 


Weekend 3: May 27 - 29
Central Regional | Central East and North Central 
Meridian Regional | Europe and Africa 
East Regional | North East and Canada East


The host cities will be announced soon and added to this article.


The top five men, five women and five teams from each regional will advance to the Games.


STAGE 3: The Games


One Week | July 19 - 24


For the seventh year, the CrossFit Games will return to the StubHub Center in Carson, California. 


The week of the Games begins Tuesday, July 19, and runs through Sunday, July 24.


Teenage and Masters Competitions
Tuesday - Thursday | July 19 - 21


Individual and Team Competitions
Wednesday - Sunday | July 20 - 24




Ticket Release Dates


Regional Tickets: Monday, March 28


Games Tickets: Thursday, April 28




Each year the CrossFit Games grows and improves. We’re looking forward to the best season yet.




 

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Fueling: pre, during and post workout nutrition

September 10, 2015

Most of us take a protein shake post-workout. After our CrossFit sessions of heavy lifting and cardio training or conditioning we need to rebuild the muscles we break down. However, there are other more important needs for our muscles and cardiovascular system.  When looking for strength improvements or cardiovascular improvements (better conditioning), the most important times to really focus on nutrition is before, during, and after a workout. Priorities for fueling should include: water to stay hydrated, electrolytes to regulate muscle contractions and send nerve impulses, carbohydrates to provide energy, and protein (BCAAs) to rebuild muscles and hormones.


Regulating body water is extremely important considering our body is about 60% water. We sweat large quantities out and therefore must consume large quantities. You want to “pre-hydrate” before the workout: drinking about half a liter 30 minutes or so before. During a workout, whether its strength, skill, or cardio based, ¼ liter every 15 minutes will keep you hydrated and after a workout you want to consume water in small increments until feeling rehydrated.


Electrolyte mixes such as Gatorade or coconut water are very beneficial. Electrolytes allow for electrical impulses to be sent via the nervous system. When we get extremely fatigued or dehydrated, and we lose electrolytes, messages cannot get sent from the brain to other body parts, making us feel dizzy. Our muscles also need electrolytes to contract. When absent our muscles will not properly contract and thus not function correctly.


Carbs are the most important macronutrient for our body during a workout. When we are on low carb diets we feel sluggish or don’t have enough energy when working out. Carbs are sugar, and our body’s quickest and preferred source of energy. When exercising moderately or intensely our body runs on primarily carbs (When under low exertion we use fats). As we fatigue we get “weaker” because our muscles run out of fuel. Proper fueling will keep adequate amounts of sugar in our muscles. Remember Carbs are not bad! You just need to know when to consume each type of carb (another story).


Carbs are also vital for protein absorption. They get a bad rap because they increase insulin levels. This is bad…. except for when working out. As sugar gets in blood stream our muscles take most of it up so our blood sugar levels do not get too high. As our muscles uptake the sugars they also uptake other substances in our blood stream, so if we consume protein, especially BCAA’s, before and during the workout the muscles will also uptake amino acids in addition to the carbs.


It’s the best of both worlds for the muscle cells. They get energy via sugar from the carbs and amino acids via protein. As a result it is recommended to consume carbs and protein about an hour before a workout (it takes about that long to get into our blood stream) and to make sure you maintain levels of carbs, protein, and water in the muscle cells consume a mixture of the three during.


So the takeaway! Rather than drinking a protein shake after our workout, eat an hour before a workout and consume carbs and protein during.  During a workout, carbs can be from Gatorade or my preference coconut water mixed with amino acids from BCAA’s from a protein mix/ powder.


Finally, what to consume after. You guessed it Carbs! I prefer fruit because of the fructose. A specific type of sugar which is helpful to fuel our body in its EPOC (Excess post-exercise oxygen consumption- which means we burn calories even after we are done working out) preferred by our liver for storage so next time we workout we have fuel in our tank. I also recommend trying to eat a meal within an hour or so of working out.


You will notice there is a lot of food/ nutrient consumption surrounding a workout. That is because our bodies do immense amounts of work and we need to make sure they have the raw materials. Around workout time high sugar items or high Glycemic index foods are okay, because the insulin effect I talked about earlier. However, when not around workout time we want to keep our insulin low so low glycemic foods or whole, low sugar foods.

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FATS AND WHAT MAKES THEM BAD

August 12, 2015

Welcome to Nutrition with Coach Nicky! Nicky is working on his Masters in Nutrition and looking forward to sharing his knowledge and helping our membership make solid lifestyle choices regarding food and exercise.

Everyone has heard that unsaturated fat is the best fat for our health and saturated fat increases our cholesterol.



But what is the difference and why is one better or worse?

Saturated refers to all the carbons being "saturated" or bound to hydrogens. While unsaturated implies that some carbons are not bound to a hydrogen. Unsaturated fats include monounsaturated fats (one carbon does not have a hydrogen) and polyunsaturated fats (multiple carbons do not have a hydrogen).

Monounsaturated fats refer to olive oil, avocados, pecans, and almonds. Polyunsaturated fats include fish, omega 3 or 6, canola, and flax. While Saturated fats include butter, milk, and animal fats.

In our diet, fat is mostly found in the form of a triglyceride. Tri=3 (fatty acids) Glyceride= glycerol that is associated with the 3 fatty acids. Our body also likes to store fat in this manner and often times the combinations of the three types of fat are likely. One triglyceride can have a monounsaturated, polyunsaturated, and saturated fat. For example in an egg: 39% is saturated fat, 43% is monounsaturated and 18% is polyunsaturated. 

Now, it has been studied and proven that high levels of some saturated fat lead to cardiovascular and heart health risks, cancer, diseases and more. But it has also been studied and researched that some saturated fats lower bad cholesterol levels. Other factors such as high sugar levels and poor balance between saturated and unsaturated fats.  So we cant just assume all saturated fats are bad. There is more to consider than saturated v. unsaturated fat.

In regards to chemical structure. Here is why its important: Saturated fats are more rigid due to the the hydrogen bonding. If you have heard the phrase " you are what you eat" you know that our bodies break down our food (like fats) then incorporate them into our cell structures.

Back to high school bio and chemistry. We have a phospholipid bilayer in our cell membrane and our skin. That is partially why we do not soak up water like a sponge. Lipid is a type of fat, thus we have fats/fatty acids/trigylcerides in our cell membranes. 

Back to my point, because Saturated fats are harder to break down and are more rigid, so when they are used to build new cell membranes they will have a different effect compared to a more pliable unsaturated fatty acid membrane. Our cells are constantly communicating and sending messages. If the cell membrane is mainlycomprised of saturated fatty acids, these two functions will become drastically more difficult. Unsaturated fatty acids allow the membrane to become more "fluid" for nervous system function, communication, immune health, cardiovascular function, and more. 

What about trans fats?

A new ruling from the FDA just required foods to be trans-fat-free in 3 years. Why are these fats bad?

"Trans" fats get their name because unlike other fats they have a "trans" configuration. You get this configuration virtually only from industrial fat processing. In this process, an unsaturated fat is taken and hydrogen ions are added (partially hydrogenated oil ring a bell? these are indicative of trans fats and also really bad!) This changes the chemical structure into the "trans" position. 

Going back, saturated fats are solid at room temperature- butter compared to unsaturated fats like olive oil which is a liquid. 

Trans fats turn an unsaturated fat into a saturated fat increasing shelf life and flavors. Thus helping food companies make more money!!!

The structure of a trans fats prevents it from folding in on itself and thus they have to pack very tightly into our cells. and scientisst have found that this causes an increase in cardiovascular, heart, and chronic disease, as well as cancer. 

It is very important to balance fats and have saturated fats and unsaturated fats. As long as the balance is there and there is no abundance of saturated fats, saturated fats are not a bad thing. 

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Thank You!

August 2, 2015

I just wanted to take a moment to thank the amazing staff and membership of CrossFit Westport for a wonderful day at Compo Beach. The sense of community, friendship and love displayed was more than I could have asked for. From Steve's bean salad to Nicci's strawberry Trifle, to Greg and Megan putting up with our woefull volleyball skills, the day was perfect. Thank you to Tim for your BBQ expertise and to Heather for snagging our beach spot and helping to organize the whole shindig. 


To those of you who were not there, you were missed! There will be many more opportunities to hang out.  


xoxo,


Amy

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You Are Not Alone

July 20, 2015

I had a great blog post written to share with you. It was simple. It was to the point.


In a nutshell, the message was this: nearly everyone struggles with some form of body insecurity. There are a few who do not, but they are actually very few, the tiny minority. The message was that if I were to actually list the people I've had conversations with in the gym about different insecurities surrounding weight (too much, too little), shape (too big, too small, over-developed, under-developed), diet (maybe my least favorite word, but I'll save that rant for another day), and everything, your chin would be on the floor.


On. The. Floor.


Seriously. I've never done an actual count, but I would guess at least three-quarters of you have at some point have had a conversation with me around 'body issues.' Maybe it's only a sigh as you look in the mirror. In some cases it's much more serious than that.


The point of the post I'm not writing is that you are not alone. Stop thinking that you are.


The point of the post I am writing is that you are not alone - and you need to stop deciding that you should be.


By which I mean, comparison is an ugly thing and does no one any favors, least of all you. Doesn't matter who you are comparing to - Jillian Michaels on the cover of Shape or the athlete front-squatting across from you on the rig - any comparison flatly misses the point.


And the point is not that they are different from you. You already know that. You've been told that how many times? They have a different metabolism. They have a different frame. They have never gone through childbirth. They have gone through childbirth and they're breastfeeding. They're vegan.


The point is that your comparison is unfair - to both of you. It forces them into your mirror and holds you up against someone who you simply are not. It also denies the possibility that someone else may have their own issues, their own battles, and that they actually matter as much as your own.


Just because someone else's battle is different from yours does not mean that it is any less significant than yours.


So as we open this conversation over body image and body issues, a conversation which we will come back to often to try to tease out a little more depth of understanding, we want to lay down this one simple directive:


Accept that you are not alone.

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It's a slide, not a jump

July 13, 2015

As we work more with lifts and become more comforable loading weight, try to remember when transitioning under the bar that your feet need to slide or glide into position. The donkey kick or jump, is an inefficient way to get under the bar. Think about it, why jump up if you are really trying to beat or meet the bar on the way down? Isn't it more efficient to stay as close to the ground as possible? Utilize those hips AND stay grounded. Hmmmmmm. Food for thought. 

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Crossover Symmetry

July 8, 2015

A quick announcement:


As I'm sure you have all noticed, we have  mounted four Crossover Symmetry units on the wall behind the rig. 


The goal of Crossover Symmetry is to facilitate safe and efficient shoulder mechanics, reduce the risk of shoulder injury, and improve overhead performance. The system addresses the specific needs, time constraints, and demands of the CrossFit athlete by combining the three phases of the Crossover Symmetry System (Activation, Recovery, and Plyometric). This system is currently being used by CrossFit™ athletes and coaches all over the world to prevent shoulder injury and to achieve peak performance.


Most of you will use the Activation portion of the programming on the Crossover Symmetry boards to start. As you become more familiar with the system you should look to return to the bands after training for Recovery as well as Plyometrics, which pair well with heavy gymnastic days. If we do not program Crossover Symmetry in to the warm-up, that does not mean you should not use it. Take advantage of this equipment. Over time you start to see the difference it makes in your shoulder mobility, stability and strength. 


Lastly, NEVER use the bands individually. They are always to be used in pairs, red with red, purple with purple. Using them individually creates inequalities in the bands and damages them. 


Enjoy!!





 


 


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