Categorized as: REST AND RECOVERY

Matt Hasselbeck embraces different methods to heal 40-year-old body

“Dear God, if there’s anything else that would work with the cold tub and it’s not the cold tub, please let me know what it is.”

The Indianapolis Colts quarterback found an answer. It took a trip to San Francisco to see a human performance coach during the 2011 lockout to find a method that worked for him. Now, Hasselbeck is proving he can still be relevant in the NFL as he leads the Colts while franchise quarterback Andrew Luck is out, becoming the hottest quarterback not named Tom Brady, Cam Newton orBrock Osweiler.

The 40-year-old Hasselbeck is 4-0 as a starter. He has the Colts sitting atop the AFC South and has shown the value that the right backup quarterback can have for a team. He’s the 19th quarterback to throw a pass while at least 40 years old since 1960, and he’s the only one of the group who hasn’t lost a game. Read More…

Chiropractic Work is Essential for CrossFitters

I’ve been using chiropractors for the last 3 years. I was always skeptical about the “cracking” methods of a chiropractor. But after a tough training session I day I messed up my neck really bad. I have severe pain and had no choice but to seek help. After a few sessions with a chiro my pain was gone. Since then I have always used chiros as part of my health and wellness program. I’ve done it so long that I only go once a month as maintenance and preventative sake.

If you’re a CrossFit athlete, then you probably know a thing or two about achieving overall health and wellness. Driven, hardworking and motivated, CrossFitters usually desire optimum health and well-being, placing value in achieving their peak physical performance. This is done through their commitment to regular workouts, proper nutrition and adequate rest. Unfortunately, many of them miss one vital link in this important chain: regular chiropractic care.

CrossFit athletes often push themselves further physically at every workout. This routinely leads to spinal misalignment (also known as vertebral subluxation), a common condition occurring in the spine when a vertebra mis-aligns and puts stress on the nerves. They may not feel pain right away, as pain is the last sign of an injury. But the misalignment will lead to restricted range of motion and improper posture, which will inhibit their ability to workout to their fullest capabilities and can eventually lead to severe injury.

CrossFit and chiropractic care are both lifestyle philosophies that share a goal: maximizing the body’s full potential. Even stress that is good for the body, such as physical exercise, can lead to spinal misalignment.

Athletes who combine chiropractic care with CrossFit are likely to reduce the number of injuries sustained and improve their overall performance. And if you’re just getting started with your CrossFit program, start chiropractic care from the beginning. Don’t wait until you get injured to seek treatment—just think of your chiropractic adjustments as part of the overall health and wellness that CrossFit promotes.

Even three years in I’m still trying to improve my spine and posture to the best of my abilities. Imagine if I didn’t seek chiropractic work 3 years ago my spine would be if I hadn’t. It was a blessing in disguise.
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Thursday March 19th, 2015

A) Max Load: Hang Clean to Squat Clean
B) 9min AMRAP:
  • 9 Box Jumps
  • 9 Box Step Ups
  • 9 Hand Release Push Ups

coming Friday…

A) Press-build up to a heavy 5rep


  • 800m Run
  • 50 Burpees
  • 40 Pull Ups
  • 30 Pistols
  • 20 Burpee Pull Ups
  • 800m Run

Mobility vs. Flexibility: What’s The Difference

Written by Calvin Sun

I have spent over half a decade working in the fitness industry and, for better or worse, things have changed a great deal over the last few years. Among these changes, strength coaches and physical therapists have found themselves on convergent paths. Many PTs are required to have a certification in strength and conditioning and more coaches are finding themselves at seminars learning about myofasical release and techniques for increasing range of motion. In the past, coaches and trainers would simply instruct their clients on how to “stretch”, focusing on increasing flexibility by lengthening muscles that might be short and tight. Today, especially in the CrossFit community, we hear the term “mobilization” used in conjunction with or even in place of the word “stretching”. This has caused some confusion amongst coaches, clients, and their respective physical therapists, chiropractors, and massage therapists. In a clinical setting, joint mobilization typically refers to a type of manual therapy intervention where a therapist will physically move the joint to help restore function and/or alleviate symptoms. However, more commonly, coaches are referring to the definition popularized by Kelly Starrett of San Francisco CrossFit and MobilityWOD. He describes mobilization as “a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems”.

Mobility should be a proactive approach, not a reactive one. In other words, don’t wait until problems arise before you address them. Too often I will see athletes finish a workout that might have hundreds of repetitions of loaded squats or pressing and do absolutely nothing to address the potential issues that are usually right around the corner. Having said that, there’s a great deal you can do to prevent injury, speed recovery, and improve performance. We can break down mobilization into three primary modalities: soft tissue work, stretching, and joint mobilization.

Soft Tissue Work

There are a number of modalities within soft tissue work. In gyms, self-myofascial release (SMFR) is the most common form of soft tissue work. Tools such as foam rollers, massage sticks, theracanes, and lacrosse ballsare common tools for this modality. SMFR can be performed before or after training sessions. Sometimes SMFR alone isn’t enough and an athlete will have to seek out a massage therapist, chiropractor, or physical therapist who is trained to deal with issues outside the scope of a fitness coach. Modalities such Active Release Technique (A.R.T.), Rolfing, Muscle Activation Technique, Structural Integration, and Trigger Point Therapy are amongst the techniques you will find utilized by professionals. If you are experiencing sharp, shooting pain, your coach should refer you to an appropriate medical professional.


Static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are the two most common ways to stretch short, tight muscles. Static stretching normally involves using stretches that hold the target muscle in a lengthened position. Through autogenic inhibition, this method allows for increases in passive range of motion. Static stretches are typically held for at least 30 seconds. PNF stretching comes in a variety of forms but most commonly is performed by stretching the tight muscle, isometrically contracting the muscle, and then stretching the muscle further. Kelly Starrett recommends five cycles of 5 seconds of contraction followed by 10 seconds of passive stretching. Watch Kelly Starrett demo PNF stretching here:

Joint Mobilization

A variety of techniques are demonstrated on Kelly Starrett’s website, often involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated. Having said that, I would also advise against using any sort of band distraction if you are pregnant as the increased joint laxity can be problematic.

Mobility or mobilization is not to be confused with warm-up. The primary focus of mobility is to improve positions thereby improving power output and performance. Warm-up is designed to prepare the body for movement, it does not solve positional problems. Most group classes at Invictus involve a warm-up consisting of dynamic range of motion movements, which will certainly help to prepare you for the impending training session. However, if you are positionally inhibited you will need to supplement your training with mobility work in order resolve any positional problems you might have.

Link to Mobility Drills sorted by Body Part & Movements

Our 6 Week Boot Camp Graduates! Can't wait to get them started in our CrossFit Program!

Our 6 Week Boot Camp Graduates! Can’t wait to get them started in our CrossFit Program!


Saturday February 21st, 2015

A) Squat Clean & Jerk- -2 Rep EMOM Start at 50% add weight

B) 20minute AMRAP: Teams of Two

  • 400m MedBall Run (Both Run)
  • 400m Plated Overhead Carry (one person at a time)
  • 400m DB Farmers Carry (70/40)

coming Monday…

A) Oly: Snatch 2 Rep EMOM Start at 50% of 1RM

B) 5min AMRAP:

  • 5 Front Squats
  • 10 Push Ups

C) 5min AMRAP:

  • 5 Overhead Squats
  • 5 Pullups


Are You Recovering, Or Are You Just Resting?

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training.

Merely taking a day or two off from exercise when you’re feeling overtrained (or All Banged Up) is, to put it bluntly, the slacker’s version of “recovery.” One of the many things that was underscored during our training with Rob MacDonald of Gym Jones is that recovery requires just as much (or more!) discipline as training itself. Which means if you’re training hard, a case could be made that you should spend more time focused on recovery than you do on training itself.

Don’t have that much time in your busy, stressful life? It might mean a little less training and a little more time spent on recovery.

Still don’t think that’s really necessary? Maybe you just don’t realize how stressful your life really is. (1)

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 Saturday December 27th, 2014

10 min AMRAP:
  • 5 Back Squats, 185/125 lbs
  • 5 Box Jumps, 24/20
  • 10 Back Squats
  • 10 Box Jumps
  • 15 Back Squats
  • 15 Box Jumps….
10 min AMRAP:
  • 5 Pistol
  • 5 Push Press (DB)
  • 10 Pistol
  • 10 Push Press (DB)
  • 15 Pistol
  • 15 Push Press (DB)…
10 min AMRAP:
  • 5 DL 185/125
  • 5 Burpees
  • 10 DL 185/125
  • 10 Burpees
  • 15 DL 185/125
  • 15 Burpees…

coming Monday…

A) 8 min AMRAP:

  • 2 Thrusters, 95/65 lbs
  • 2 Dumbbell Snatches, 45/25 lbs
  • 4 Thrusters
  • 4 Dumbbell Snatches
  • 6 Thrusters
  • 6 Dumbbell Snatches
  • 8 Thrusters
  • 8 Dumbbell Snatches
  • 10 Thrusters
  • 10 Dumbbell Snatches…

B) Teams of 4:

  • 800m Prowler Push  (135/90)

The 10 Best Mobility Exercises for Runners

Kelly Starrett tells you how to stay fast, supple and injury-free.

A couple years ago, Kelly Starrett, DPT and co-owner of CrossFit San Francisco, set out to record a year’s worth of near daily video blogs. Starrett (probably the strongest, most supple finisher ever in the history of the Quad Dipsea trail ultra), in developing an immeasurable bank vault of mobility exercises valuable for runners, not only provides the how but the why. A runner committing 10 minutes a day to Starrett’s “Mobility Workout of the Day,” or MWOD, is destined to bound away with some impressive understanding of mobility, tissue health and how it all ties into unleashing great performance.

Six weeks before I was introduced to Starrett’s approach to maintenance, I was struggling with a knee pain and limp that I thought for sure was going to require surgery. In my particular case, the limp disappeared immediately after beginning the daily ritual of dedicated 10 or 15 to just one of Starrett’s gems. Check out this “Ten Best” arsenal of exercises that if practiced with dedication—Starrett says there are no days off when it comes to recovery—has the potential to prevent injury and increase performance in any runner, regardless of background, age or talent. Read More…

Our newest CrossFitter! Congrats to Jina H. who gave birth to a beautiful little girl a few weeks ago!

Our newest CrossFitter! Congrats to one of our members Jina H.  who gave birth to a beautiful little girl a few weeks ago!

Saturday November 22nd, 2014

A) Squat Clean & Jerk-heavy

8 min AMRAP:

  • 21 Double Unders
  • 15 Medicine Ball Cleans
  • 9 Burpees

coming Monday…

A) Oly Focus:

  • Snatch Balance (10min)
  • Squat Snatch (10min)

B) 10, 9, 8…3,2,1

  • DB Push Press
  • Pistol

3.2.1. Time!

The most crucial part about a workout is not before but after. We only have 1 hour together, if that, what are you doing for the next 23 hours?

  • All that crazy stretching and extra mobility stuff we do at the end of the workout when you are completely spent and sweating profusely on the floor- is designed (just like the warm-up) to target those areas that might be tight or tender from the workout. Your muscles are already warm and supple- use this to your advantage and stretch and mobliize!
  • Writing down the results of your benchmark workouts on you scorecard will help you focus and develop goals for the next workout. This is a way to track your progress. Plus it will help you decide what weights to use next time!
  • Drinking water and moving after a WOD will help reduce tightness and soreness after a workout. While there is no overall consensus on what is the best treatment for that soreness but staying hydrated and moving a little won’t hurt.  Inactivity is a curse.
  • Mobility and stretching can be done at home! What?! That’s crazy!! While you are home watching your favorite TV show and being lazy (it’s inevitable for us all), think about using a foam roller walking around. Anything you can do to keep those muscles from tightening up will only help you in keeping or improving flexibility and your next WOD.
  • Sleep is your best friend!!  Getting a consistent 8 hours of sleep will help you work faster, lift heavier, reduce stress, and help you loss weight. Don’t believe me. Try it!
  • Your coach is constantly going over what happened in class. Review and analyze what they said, how you did, and what they can do to make you better athletes and them, better coaches. Fitness is a journey of constant improvement. Enjoy the ride.

So when that buzzer goes off and you are a heaping mess and have left a sweat angel on the floor…keep moving, record, and stretch!! Remember – the workout doesn’t end at the buzzer.

Snatch Clinic

Sneak peak into our Complimentary Snatch Clinic from Saturday!

Tuesday November 11th, 2014

A) Skill: Kipping Pullup
B) 10Rds- 1 min AMRAP:
  • 5 Wallballs (+2lbs heavier than normal)
  • 5 Box Jumps (30/24)
  • (1 Minutes Rest between rounds)

coming Wednesday…

For Time:

  • 1000m Row
  • 50 Pistols
  • 30 Hang Cleans (185/120)