6 Ways to Prepare for the CrossFit Open with DSM Spine+Sport

Dr. Brooks Newton Articles , ,
The Open 2015

The Open 2015

 

The CrossFit Open is quickly approaching. The worldwide event kicks off in less than a month on February 26th. Athletes everywhere are putting the finishing touches on their preparation strategies for the upcoming test of fitness.

With the window for preparation quickly closing, our clinic has seen an influx of those CrossFit athletes looking to fine tune their bodies. Here’s a look at six ways our athletes are preparing their bodies for the CrossFit Open:

1. Mobilizing

Mobility, the ability to express full range of motion, is the largest predictor of an athlete’s success as a CrossFitter. Because of its importance, it’s no surprise that there is such an emphasis placed on mobility strategies. Mobility deficits can be boiled down to two categories:

1. Tissue extensibility dysfunction

2. Joint mobility dysfunction

2. Joint Manipulation

CrossFit Mobility

Joint Manipulaiton

CrossFit Mobility

Joint Manipulation

We know that when joints become compressed, restricted or misaligned. The result is impingement and joint mobility dysfunction. Both problems can be painful and limit an athlete’s mobility, and both limit an athlete’s ability to function at peak capacity. In the right hands, joint manipulation effectively treats these issues by creating movement in an otherwise limited joint, proving pain relief and increased range of motion.

3. Stretching

Stretching

Stretching

The most basic of tissue extensibility dysfunction is that of shortened muscles. Shortened muscles not only limit an athlete’s mobility, but have been shown to be more prone to fatigue. Anything that reduces fatigue is beneficial in a CrossFit WOD! Stretching muscles for at least thirty seconds per muscle group to gain maximum benefit.

4. Smashing

Tissue extensibility dysfunction can also be linked to the inability of soft tissues to slide and glide across each other. The soft tissues of the body (muscles, tendons, ligaments, and fascia) are designed to slide and glide. When these tissue become tethered or tacked together smashing them promotes proper slide and glide.

Smashing Tools

Smashing Tools

– Foam Roller

– Lacrosse Ball

– Yoga Block

– Your Hands

5. Flossing

Elbow Floss

Elbow Floss

Elbow Floss

Elbow Floss

Another effective technique for restoring tissue extensibility function is to floss. Flossing is another technique that restores the slide and glide of soft tissues. By tacking down the soft tissues and then forcing them to slide across each other it is easy to see how tissue extensibility can be restored. Flossing techniques work best at the knee and elbow.

6. Activating

Crossover Symmetry Activation

Crossover Symmetry Activation

Crossover Symmetry Activation

Crossover Symmetry Activation

The body moves when muscles contract. Faulty movement patterns often develop due to the under-activation or the over-activation of certain muscle groups. One of the most common sources of shoulder pain has to do with the under-activation of the glenohumeral stabilizers – the rotator cuff. Using our Crossover Symmetry protocols is a great way to enhance proper rotator cuff activation.

 

Most athletes have been preparing for months in preparation for the CrossFit Open. Don’t let all that preparation be for nothing by not taking care of your body. Set yourself up for success and schedule an appointment HERE so that we can get to mobilizing, manipulating, stretching, smashing, flossing, and activating. 

About the author

Dr. Brooks Newton
Dr. Brooks Newton

Dr. Brooks Newton is a licensed Doctor of Chiropractic as well as a Certified Strength and Conditioning Specialist, a CrossFit Level 1 Trainer, and a CrossFit Mobility Trainer. He specializes in the treatment of orthopedic and sport injuries which has lead him to work with athletes from the ranging from the NFL, NHL, Crossfit Games, NCAA Div I, II, and III, and the Chinese Olympic Teams.

Add a Comment


Come talk to us today!

Appointment Request