Fix The Pinch In Your Hip

Anyone who has done CrossFit, Olympic lifting, or any deep squatting for a long period of time, probably has had some pinching in the front of their hip/groin area.

Now every once in a while, it may not be a big deal, but if you’re noticing it every time you’re down at the bottom of a squat, when you’re running, or climbing stairs, you may have femoral-acetabular impingement (FAI)....

Read More
Justin Gilman
Quick Scoring Explanation for 18.2

Since Dave Castro loves making things as complex as humanly possible we're going to get a little "creative" in how we score this workout.  So this is how it's gonna break down.

  • Everyone is going to start with a score of 720 (that's 12 x 60seconds).  
  • Every second it takes to do 18.2 will be subtracted from 720.
  • Your Clean weight will be added back to your score.
Read More
Justin Gilman
Stop Stretching Your Lats Like a Moron

Struggling with overhead movements?  Well you know those big muscles that from from your shoulder to your hips called your lats?  If they are tight you aren't going anywhere.  Having good flexibility in your lats is key when it comes to CrossFit. Tightness in this muscle can affect any overhead movement as well as your front rack position.  

Read More
Andrew Killion
The 3 Easiest and Simplest Hacks for Rowing in CrossFit

Spoiler Alert:  Your 18.1 score is gonna come down to rowing.  At almost any level, each round’s time is going to be comprised of ~50% rowing.  If it’s much more than 50% you’re in trouble and you need to work on your rowing.

Now, here’s the problem.  You need to resist the beginner’s urge to REVOLUTIONIZE your technique! You don’t need to blow everything up and start over.  It’s too late for that.  Any tip you read/watch that forces you to overhaul your probably technique isn’t worth it.  You need just a few little tweaks, not an overhaul.

Read More
Andrew Killion
3 Rotator Cuff Exercises To Try

The shoulder is the most often injured body part in CrossFit workouts.  That’s probably due to how shoulder intensive most WODs can be.

✔️snatches

✔️pull ups

✔️push ups

✔️overhead presses

That’s just to name a few.  Quite honestly, if it involves your arms, the rotator cuff is probably involved.

The shoulder is not a weight-bearing joint.  In other words it’s not like the hips or knees which are designed to take stress everyday.  Therefore we need to show our shoulders some love to help keep up with the demands of CrossFit.

Read More
Andrew Killion
Alright, Let's Talk 2018 Intramural Open

I heard you might have some questions about the District CrossFit Intramural Open starting on the 22nd.  So I figured this would be a good time for you and me to chat about it

Yeah I did!  So, uhh, what is it…

Really??  You didn’t even read the basic thing I sent out?  Fine.  I dont wanna give you the full run down on the CrossFit Open so just click here.

But at its core, this is our way to make the Open more fun.  The Open is a little bit too serious (in our humble opinions) on a lot of fronts so this is our way to make it meaningful without making it too serious.  

Read More
Andrew Killion