In ‘chiro world’ CrossFit is notorious for the ‘injuries’ that supposedly come with it. A very myopic and unfounded statement if you ask me!

(If you’re at all worried though, I’ll give my 3 safety tips for every CrossFitter at the end of the article)

Most of the time, when someone walks into the clinic with an injury after a class, it’s a chronic build up of dysfunction, NOT a result of simply ‘doing Crossfit’.

Would you rather realise that your body doesn’t work right doing functional movement and exercise and fix that, or sit on the couch and develop metabolic disease? CrossFit allows you to perform functional movements that translate to everday life. What’s wrong with that?

I guess you could argue that Crossfit adds intensity to these functional movements, dramatically increasing both your margin of error and injury potential. And it’s 100% true.

But the same can be said of any athlete in any sport. Increasing intensity leading to increased rates of injury is a common fact of every competitive sport.

If you have functional problems, injuries can happen. That’s normal. The question should then be not whether or not to do CrossFit, but how do you fix your functional problems?

How I learnt to FIX these functional problems

Four years ago, I had my first CrossFitter walk through my clinic door who started to explain their elbow problem. He said that he felt it start to niggle at him after doing a load of ‘kipping’ pull ups.

‘Kipping’ pull ups???? What on earth are they?

At that point I had vaguely heard of CrossFit and all I knew was that it was intense. As a Chiropractor, I assessed the problem for what it was – a bit of tendonitis – looked up the mechanical chain a little, used Active Release Techniques, Dry Needling and some taping and that seemed to do the trick.

Before I knew it, he referred two or three of his friends from the same CrossFit gym.

Then those two or three referred another two or three each..

The impression that I got from them was that it looked and felt like some sort of ‘cult’.

Little did I know that CrossFit was going to bridge the gap between all these different training modalities and blend them into a training regime and furthermore a competitive sport.

After about three months of treating CrossFitters, I understood the names of movements and to an extent understood the movements and how they would blend.

BUT, the day I really UNDERSTOOD CrossFit was they day I joined a class and actually gave it a go. I started to deconstruct the mechanics of each movement and analyse what was happening to the body. To this day I still hear patients that are seeing me for the first time, tell me that they were seeing a Physio who told them to stop training OR to stop wearing ‘those shoes’ OR saying that “CrossFit, well that’s why you’re injured”…

Over the past 4 years I have been able to perform each movement, be it gymnastic; an olympic lift; powerlifting; functional movement; corrective exercise; and in turn, deconstruct each one. That’s what it takes to understand the CrossFit injury that’s walking through your door and that’s why integrating clinics with trained practitioners into the CrossFit facilities has been so successful.

 What are my 3 safety tips for every CrossFitter:

1.  Have an assessment of your body within your first 6 weeks of CrossFit:

–  Not by your Chiro/Physio who has been treating you for years. The person who your coaches recommend you to see to get assessed! I guarantee your Physio/Chiro who doesn’t know what CrossFit is, has no clue what you’re about to embark on.

2.  Just 5 minutes of mobility and activation before and after your workout:

–  Seriously, just 5 minutes. If you train 5 days per week, and accumulate 5mins before and after class, that 50 MINUTES of mobility by the end of the week. It’s just sheer stupidity if you don’t.

3.  If you have a niggle, GET IT LOOKED AT ASAP:

–  You’re not tough if you push through the pain. You just have an ego, arrogance and ignorance. Get your niggles sorted early as it’s the first sign that you are dysfunctional, so any more function on top of your dysfunction just makes the problem harder and harder to fix – and then don’t complain to me that treatment is ‘costing me a motser’

-Nick Papastamatis

Hey there community. I hope you are all having a great morning, kicking goals and drinking good coffee. Cause life needs good coffee.

I wanted to write a post to all of you today to shed some light on the CrossFit open that will start tomorrow. Most of all of you would have heard of it by now, but if some of you haven’t, I will explain a bit about it so you’re up to speed.

The CrossFit open is a worldwide competition, aimed at people training in the CrossFit methodology. It gives them a chance to test out their fitness that they have working towards the past year, against their selves, their fellow mates in the community, in Australia and worldwide. Nowhere else in the world do you have such a big Competition that is inclusive to all and tests all facets of Fitness.

How it works:

Each week, at about 12pm Friday, a workout will be released by CrossFit HQ on the CrossFit Games website. The workouts will be divided into two categories: Requested and scaled. The requested is for the seasoned CrossFitter, while the scaled is aimed at the beginner to intermediate CrossFitter. That Friday night from 5.30pm – 7.30pm (Oly class will be cancelled for the duration of the open) all registered competitors are required to come into Nepean CrossFit to complete their workouts. If you are unable to come in at that time, then it is up to you to find a mate to judge you for that workout before the cut off on Tuesday morning at 11am (I think). They don’t have to be a registered judge, (you can become a registered judge by doing the course online) but it is recommended. Once you have finished your workout, you will need to give me or Dan your workout slip and log your workout score online through your CrossFit Games login before the cut off time.

We are all inclusive. If you’re on the fence, thinking that it is in the all too hard basket, please remember that we are all inclusive. If there is something difficult in the workout for that week, remember that all the members and coaches at Nepean are here to help you. We want you to have fun as we do also. We will make every workout accessible for all our members at Nepean CrossFit.

Something that I hear every year, and it gets old; “I am not going to register because I don’t want to/or will go worse than last year”. My personal standings over the last 7 years of competing in the CrossFit open has fluctuated by the hundreds if not thousands. Each year there are many factors of this that include; life stuff getting in the way of training, injuries, mood, nutrition, younger fitter athletes coming into the sport… etc…. But I am not, and I urge you not to also, let those excuses hold you back from having a quality Open experience that will bring you closer to your community and your fitness goals. This is your reward!! Your reward for working so hard throughout the year towards your health and fitness goals. It doesn’t matter where you finish up. It doesn’t matter who you beat. It doesn’t even matter if you beat an old workout score. What matters is that you come into the gym, throw down with your mates and have fun in the process. Everything else is a bonus.

Whatever your reason for not doing the open, if you are contemplating it, my advice is do it! In my 7 years of competing and coaching athletes in the open, I have never met anyone that has done the open and then regretted it.

For all the CrossFitters doing the open, here are a couple of pointers to get a great open experience for 2016:

• Know the workout before you arrive to the box. Watch the video on the CrossFit games website and know the standards, reps, weights, height etc.. If you have to video your submission, know that stuff too. The Coach has a lot on his/her plate. You will take a load off their plate if you do this.
• Know the judging standards and do the judging course if you can.
• Arrive early to the box and do your own individual or team warm up. There will be no scheduled warm up. This will be up to you to get done. Some of the open workouts have gone into to the hour at extremes for some in the past year. So we will try to get everyone in and out in a timely fashion where we can and minimise on warm up time so this can happen.
• Be there for the workout announcement at 5.30pm sharp.
• Listen to the Coaches in the gym, we are here to help.
• When judging, please be clear and concise on your no reps, and please explain why you are no repping.
• Make sure you no rep if it is a no rep. No Bro Reps!!
• No yelling or swearing at the judge. This will not be tolerated.
• Have a chat to your judge at the start and explain what you will be doing throughout your workout.
• It is the athletes responsibility also, to keep track of their reps.
• If you arrive, which is totally ok, please put yourself in a heat immediately and warm up.
• Organise your own score card, judge and workout equipment needed.
• Don’t leader-board for the open. (the people that do this will know what this is)
• Make sure you log your score before the cut-off on Tuesday morning.
• If you are travelling through the open, see if you can find a CrossFit box near where you are going to stay. You can do the workout there. You then log your score and they will validate for you. If you can’t find a box, you can then go to another gym, but you will have to record and submit your workout.
• Make your first workout attempt an all-out attempt. Give it everything you have. Some workouts you will not be able to repeat. But if you have to repeat it, make sure you are recovered and find someone to judge you.
• Don’t experiment with new foods around competing. Eat stuff that you are used to. The last thing you need come Friday night is an upset stomach or worse!
• Know your strengths and weaknesses in each workout. Annihilate your strengths and cruise through your weaknesses. Pace yourself and give yourself more rest through the weaker part of your workouts. Where as, with your strengths, go hard, less rest, move efficiently.
• Have fun. Enjoy the process.

http://games.crossfit.com/

https://oc.crossfit.com/

The Travelling CrossFitter travels for many reasons. Not least of which is to vacation/holiday with family or friends. Whatever the nature of the travel, be it relaxed or otherwise, there can often be a burning desire to continue to train while “on the road”.   Many affiliates have their own guidelines or rules to follow when it comes to accepting drop-ins (technical term for the travelling CrossFitter). Many affiliates will even have a section on their web site dedicated to Drop-ins. Outlining how to sign up and “drop-in”.

After travelling throughout the United States, Europe, New Zealand and indeed my home country, Australia, it is as become overwhelmingly clear that the general theme among CrossFit affiliates is that of acceptance and general open arms towards drop-ins. I have found drop-ins are accepted in affiliates that have been around since the beginning of time or celebrating a 1 month anniversary.

That being said I believe there are a few Do’s and Don’ts that should generally be followed by both the “drop-in” athlete and the affiliate alike. These can help to ensure the needs of the Drop-in are met and that due respect is payed to the Affiliate, their coaches and indeed the members of that Box.

The following aren’t laws or rules that I have seen, they aren’t guidelines set out by HQ. No, these are things that I, in my humble opinion, believe can make the drop-in experience a more positive one for both parties. They comprise of things that I have experienced and thought were a good idea or not such good idea and some points that I have not seen implemented, however believe would be beneficial to all.

For the “Drop-in”:

• Email / Facebook well in advance of arriving. Don’t just turn up on their door step. I know sometimes this cannot be helped. Your plans change or your better half suddenly gives you permission to go and train while they look after the kids etc but please try and make contact before showing up, it’s just good manners. Be sure to spell out who you are, what your experience in CrossFit is and which box you belong to. Some affiliates may require an email from your affiliate owner to confirm you are currently CrossFiting. I would recommend an email / Facebook message even if they have guidelines on their web site. As a travelling CrossFitter and as a coach I have found this to be a far more respectful way of reaching out.

• Show up on time. As a coach I know how disruptive a late member can be to a class. This is even more so when that person isn’t a member and we have to get them checked / signed in and waivers signed. Turning up on time will allow you to have a look around and familiarise yourself with the box, meet new people and chat with the coaches.
• Don’t just sit in the corner all by yourself. CrossFit is a community and it’s only by talking and meeting others that we grow this community. Even in foreign countries where you might not speak the language, you can still offer your name and they can offer you theirs. I have found that aside from the training the best thing about dropping-in is meeting new people in the community, creating that connection and learning about the local area through people that have a common interest. You can even find out the best places to eat (secretly my favourite reason)

• Give your full and undivided attention to the coaches. When they start to coach and throughout the class, listen and pay attention. Having a member that is not paying attention is bad enough let alone a drop-in not listening to a word you are saying. You are in their house, be respectful.

• Don’t be too dismissive of advice the coach may give. You don’t know the coach and they don’t know you however you have chosen to drop in on their class and out of respect allow them to coach you, you never know, they may pick up a deficiency in your push-up or get you over the bar for that first muscle up (thanks Kris). I’m certainly not suggesting you do anything you are not totally comfortable with or something you truly believe will cause you injury and unfortunately this may happen. I am however saying, show the coach respect for that session and use your better judgement.

• Get involved with the members. You have introduced yourselves/been introduces to the other members now interact with them. It has been my experience that actively engaging with other members during the class i.e. giving encouragement or talking others through a WOD both enhances your experience and the experience of the members of that affiliate in that class. On a side note, you should be doing this in your box already, so no surprises here.

• Clean up after yourself.

• Always offer to pay. Some affiliates will have you sign up and pay online before coming to a class, others will collect money either before or after the class at the box, others will simply suggest you buy a shirt and some will even allow you to train for no cost. In any of the above always offer to pay. Remember that these are affiliates and business and all are trying to make a living aside from making the world a happier healthier place. They may not take it, but don’t be that guy/girl that doesn’t at least offer.

For the Affiliate:

• Have something on your web site outlining the process for a drop-in. If you use an online booking system, then outline that. If you want an email, outline exactly what you want. Leave no doubt in their mind as to what they need to do. This will benefit you more than them in the long run. Don’t make it too complicated. Be sure to have somewhere they can outline their experience in CrossFit, always ask this.

• Don’t (within reason) Turn the drop-in away if they just drop-in unannounced. I’m not saying get them in at all cost. I know, as a coach, sometimes if the class is full, then the class is full. If you can fit them in, then I beg you, please fit them in. (I had an experience a few years ago at a box in the U.S., I turned up thinking I was on time after having emailed the affiliate. Upon arrival I was informed that there was no class and that the next class was at their second location and that I would have to go there. I was travelling without a car and the second location was on the other side of town some 20mins away. They didn’t offer me to stay and do my own thing nor really much help in getting to the other location. Fortunately I was able to hail down a taxi and get to the other location in time. All turned out well in the end)

• Make it easy for the drop-in to turn up on time. Have your location clearly marked on your web site front page. If it is in an obscure location then give clear directions on how to get there. (Dropping in on a box in Europe on one particular occasion, my wife and I walked around for 20mins trying to find a way into the box, sure the address was on the web site but more detailed instructions were needed to find the box for those that had not been before). Make it clear people.

• Don’t ignore the white elephant in the room. If you have a guest, treat them as such. They may have just walking several KM’s across a busy city in freezing conditions to be there with you (again from my own experience). Greet them when they come in, find out who they are. then introduce them to your class. Tell the class where they are from and anything else you may want to mention about them. Again, include them in the class.

• Treat them like you would the rest of your athletes. Include them in the class just as you would your members. If a language barrier exists use demonstrations by either you showing them or one of your regulars. Don’t let anything get in the way of including the drop-in in your class. Make sure your own athletes are taken care off first but also make sure the drop-in has their needs met. Don’t be afraid or hesitant to coach them. No matter what level they are. If Rich Fronning or Amanda Allen decides to drop into your box, make them feel welcome just like any other drop in, include them in the class and coach them. Don’t be shy, they are in your house. Have them leave with a good feeling and they will remember the experience forever and take the experience back to their box and spread the good word about you.

• Make sure you have a clean box. Never have a messy box, ever! Especially if you are having guests. Be who you are as a box, and present your box the way it should be presented just keep in mind that the drop-in is going to go home with tails of their adventures and tell every CrossFitter they know about your box and how good/bad it was.

• Outline how much the class is? On your web site or on the email/Facebook message you send back to them. Especially if they are travelling from another country. They may need to have correct change in your currency in order to pay you. Mention if you take credit cards or not. I have experienced all manner of scenarios. Some I have had to pay, some I have been given a discount, some I have simply purchased a T-shirt (if I come home with another affiliate t-shirt I think my wife will divorce me) and other times it has been on the house. My opinion and best experience is to suggest they by a t-shirt. Nothing cooler than having your box on display on the other side of the world. Something that happens at Nepean CrossFit is usually the first class is free then they pay after that or buy a T-shirt. Have an option if they are staying for the whole week or a month where the drop-in isn’t paying too much for the service.

I have had many different experiences with drop-ins both as one and having them come to our box. It is truly a wonderful thing within CrossFit that we can travel all over the world and be accepted, creating a truly global community. As box owners and coaches it is important that we make each and every experience within our community a very memorable one for the right reasons. And as Drop-ins we need to do our part to ensure the box owners and coaches are able to provide us with this memorable experience by showing respect for their house.

Keep the community ever more connected by allowing drop-ins in your box.

I look forward to seeing you when next I drop-in or having you visit Nepean CrossFit, Penrith, N.S.W Australia.

Coach Dan O
Nepean Crossfit.
www.nepeancrossfit.com.au
#nepeancrossfit