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cfr-2016-holiday-throwdown-flyer-created-111416Join us on Saturday, December 10th for our first holiday fitness competition!
This is a fun and friendly event where EVERYONE is encouraged to participate!

  • The first workout starts at 8:30am! The event is set to run until 12:30pm.
  • This is a partner workout. 2 person teams of 2 Males, 2 Females or Male + Female.
  • FREE for members; $5 for non-members.
  • Spectators are welcome! There will be a fun event held for children as well!
  • Prizes will be given out to 1st, 2nd, and 3rd place winners!

To register you and your workout buddy, email us at info@vervehealthandfitness.com!

Check out November’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

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Your spin classes are tightening your hip flexors! If you work all day sitting at a desk, your hip flexors are being shortened. Sitting during your workout time will only shorten them more. (I know my first paragraph is supposed to lead into the rest of the article, but I’m changing things up. Pretend the title is my introduction and thesis. I just want to say what I want to say sooner. Now BACK TO SPINNERS) If you spin during your lunch break, or before work, you’ve added an extra hour of sitting to your day. Your hip flexors will get even tighter, resulting in hip impingements, low back stiffness, etc. Don’t actually stop spinning, but figure out a way to lengthen them! I know you think may think spin is fun, and it is good cardio, but you, and everyone else that works out, needs to think about the way they are working out in a more complete manner.

Sorry to my cyclists for mentioning you first. You’re not the only ones I am addressing. It was more of an easy example of my larger point. Everyone needs to look for gaps in their training program and fill those gaps.

If someone loves cardio, you have to find a way to lift a couple times a week. Lifting strengthens your core, improves bone density, can correct muscular imbalances, and make you faster! Do not overlook this much important aspect. Add it to your routine.

If you are a titan of lifting, you must know that cardio has to be done. The more efficient your heart pumps, the better it is able to regulate your body back to its normal state after a lifting session. This means a faster recovery time, which means more lifting, and more gains baby! And what is life without gains?… (and Instagram likes on those big lifts.)

To my yogis who only do yoga, you probably know what I am going to say judging by my earlier comments. If you weight train, your poses will get way stronger and more stable. I know you are working hard to improve those poses and endurance in them. You won’t lose any flexibility either. The loss of flexibility comes when someone never puts their body through a full range of motion. Try lifting something heavy twice a week for three months, and you’ll see improvements in your practice. Your joints will thank you as well.

I do know you think you have found the perfect and fun “workout” for you – whether that be, yoga, spinning, lifting, running, etc. This is fair. Most people will gravitate to one endeavor more than others. The only way your workouts will be sustainable, however, is by figuring out ways to include all of the above elements into your routine. It will prevent injuries, while also making you better at what you love. Preventing injuries also means being able to do more of your favorite workouts by not experiencing setbacks! Sounds ideal, right?

Let’s go out and make our bodies complete and injury-free!

Check out October’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

Check out September’s CrossFit Foundations schedule! Foundations classes take place every Wednesday and Friday @ 6:00pm. These classes are a great way for both beginners to learn the basics and for the seasoned CrossFitter to help refresh and perfect their skills!

And remember: these classes come free with any CrossFit Rosslyn *month-to-month or *6-month term membership. They will not go against your class count! This makes it even easier to keep our athlete’s skills consistent and safe.

shutterstock173486585You can improve the arches in your foot. Improving posture is not as difficult as it seems. Even walking with duck feet or having knees that bend in when you run can be changed. Do not think that just because you have been doing something all your life and it feels normal, that that is the correct way to do it or that it cannot be improved.

 
Not many children are taught at a young age how to move correctly. Teachers, parents, and coaches will send a child out for recess, to play with friends, but never coach them how to run with good form or generally exercise properly. The children can then grow up never having been taught how to actually sit and stand up straight, or what proper ranges of motion look and feel like. I know this was my story. My elementary physical education class did not cover how to move my body and what sound posture was. It is important for these principles to start early but it is never too late to fix them. Once someone gets older and puts more miles on their bodies, the bad movement habits become ingrained and feel “natural” even though they are not. They also may be detrimental to your fitness and health. I am here to tell you, do not take anything for granted on your body. If your posture, foot strike, or something else has always been a little off, it is likely there is a fix for it that is easily explained. It may take a fair amount of diligence but I know you can handle that. Below are few examples to help illustrate my point.

Example #1: Rounded Shoulders
Rounded shoulders is pretty widely known as a sign of poor posture. I also believe most people know that it is fixable. The reason I am adding it is as an example is because of how common it is, and the relative simplicity with which it can be fixed. I want you to try this: stand up. C’mon stand up… Do ittttt… Thanks. Okay now, look at your thumbs. Are they facing inward? If they are, turn them to face straight forward. Did you feel your shoulders straighten? Most likely you did and you also engaged postural muscles you haven’t engaged in far too long. Walk around with your thumbs forward. Wait in lines with your thumbs forward. The hardest part of posture is getting over the initial awkwardness you may feel because you aren’t used to engaging the correct muscles. It does take diligence to constantly engage them, but only at first. Simple cues like “thumbs forward” go a long way in helping the impossible (getting rid of rounded shoulders) seem very manageable.

Example #2: Flat Feet
Yes, you can build an arch in your foot! There are muscles in the arch that need to be activated is all. This fact often comes as a surprises to most, but physical therapists have been using a few easy tricks for arches for a while. Those tricks are not always named “wear orthotics” anymore. If you have flat feet, that means the arch in your foot has collapsed. Flat feet can result in stretched tendons in your ankles, hip dysfunction, and a tendency to cave in your knees while running or jumping. Fixes for flat feet include soft tissue mobilization techniques for your foot, calf and ankle stretches, and the pencil-penny test. The pencil-penny is an interesting one that I will expand on. You put a penny under the ball of your big toe, and a pencil perpendicular to the arch of your foot. The goal is to activate the muscles in your arch by lessening pressure on the pencil (therefore raising your arch) while keeping pressure on the penny. The test is easiest while sitting down, so try it while seated first. Eventually, you will want to be able to keep those muscles activated while walking, running, sitting, and any other activity you can think of.

Example #3: Wrist Pain
Wrist pain is in reference to exercising. Another common misconception is that if someone has wrist pain during a pushup, dip, or in a front rack position, they should avoid the exercise altogether or find an alternative way to do it. If there is an underlying issue with an individual’s wrist, I agree. In my experience, however, it is pain from lack of flexibility. Your wrists need to be put through full ranges of motion the same as your muscles and other joints. The pushup position is good way to do it. Keep the muscles around your wrist strong through wrist curls, and be sure to never neglect getting into a pushup position and finding new ways to test your wrist range of motion.

Hopefully, you have questions on how to improve your own posture or flexibility after reading this. Please ask! Ask while we are in the gym or shoot us an email, we are here to help.


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Today’s WOD

  • Saturday, 4/29/17

    WOD 20 Minute AMRAP of 5 Thrusters (RX: 95#/75#, L2: 75#/55#, L3: 65#/45#) and 1 Round of Cindy 5 Pull-ups 10 Push-ups 15 Air Squats
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