It’s baaaaack. The largest fitness competition on Earth, the CrossFit Open, is finally here. Maybe you’ve trained all year for this, maybe you’re still new to CrossFit and are curious about all the excitement. Maybe you’re a seasoned vet, maybe this is your first Open you’ve ever participated in. Regardless of your CrossFit background, your fitness will be tested, your mental toughness will be challenged, and you will certainly have a blast working through these workouts with your crew at your local CrossFit affiliate.
That being said though, this is typically a time where we start seeing an uptick in the people we see coming in for CrossFit related injuries. Having an athletic background, where I had to personally sit out multiple seasons due to injuries, I speak from experience when I tell you there is nothing worse than working all year towards a goal/competition/test and not being able to perform at an optimal level, if at all, because of an injury. And, look, I get it. There is inherently an increased risk of injury when you're pushing yourself in a competitive environment. However, there are some very important things you can do to minimize this risk and allow you to perform your best. Let’s take a look at the three easy things you can do:
#1 Don’t Be Reckless
This is huge and something I see year after year. If you’re a CrossFit coach, or even just an observant CrossFit athlete, I’m sure you’ve seen what I’m about to explain...You’ve worked all year to create movement patterns that are both safe and effective. You know the importance of good, quality movement. However, throw in the element of an international competition and it seems like all these lessons about technique go out the window.
For example, last year’s first Open workout (18.1) consisted of three movements: toe-to-bar, dumbbell clean and jerks and rowing. Can you guess what type of injury we saw coming into our clinic after this workout? If you said back pain, you’re correct. But why? Well, with this workout people were trying to perform as many rounds as possible for 20 minutes. To get better scores people weren’t maintaining core control for a solid hollow position with their toes-to-bar, they stopped getting full hip and knee extension for optimal power production during the drive portion of the clean and jerks, and/or they started to over-extend during the rowing component. All of these create situations that are destined to increase stress on your low back. Keep in mind that this was just the first workout! Now you’re either completely unable to participate in the other workouts or will not be performing at an optimal level because you’re trying to grind through an injury.
#2: Protect Your Sleep
There are four main pillars of health care that we look at with every patient who walks in the door at Athletes’ Potential: Movement, Stress, Sleep, and Nutrition. Sleep is easily on of the biggest problems that we see out of these pillars. And check this out, Sleep affects everything you do and everything you do is positively affected by quality sleep. Good, quality sleep literally improves everything: every marker on a blood panel, weight management, sport performance and recovery, productivity, and numerous types of disease management. The list goes on and on, yet the percentage of sleep deprived Americans, particularly in Urban areas, continues to rise at an alarming rate. In fact, the U.S Centers for Disease Control and Prevention reports that more than 30% of Americans are sleep deprived getting fewer than 6 hours of sleep per night.
If you’re not getting enough sleep, you’re not giving your body a chance to recover. If you’re not recovering appropriately then you're leaving yourself at risk for injury and decreased performance. So bottom line, create an optimal sleeping environment, protect your night time routine, and get some good quality sleep sleep.
For more info on how to optimize your sleep. Check out this article we wrote.
#3: Maintain Perspective
This comes full circle with tip #1. For those of you trying to make it on to regionals, those extra few reps I mentioned could be the difference in making the cut vs staying home. However, for the vast majority of athletes competing in the CrossFit Open this is not reality. You all have careers, kids you need to take care of, and numerous other responsibilities that you need to keep rocking with once you leave the gym. Is bouncing off the top of your head to get an extra rep or two really going to mean that much if by doing so now you can’t look over your shoulder while driving? (yes this is a real scenario that we’ve worked on at our clinic...I’m looking at your 17.4). Or is that 2 position jump on the leaderboard really all the important if now you can’t bend over to pick up your kids?
Crossfit is meant to be a competitive, fun and challenging way to make all aspects of life outside the gym a little easier. This time of year is huge for all CrossFit athletes and it is truly impressive to see the physical accomplishments and PR’s that happen every single year in the Open. However, the Open isn’t an excuse to throw all safety out the window but it isn’t something you should be afraid of either. Following these three easy tips will ensure that you have a great time, reduce your risk of injury, and maybe even hit a PR or two.
Thanks for reading.
Dr Jake, DPT, CSCS, CF-L1
“Since 2008, average family premiums have increased 55 percent, twice as fast as workers’
earnings (26%) and three times as fast as inflation (17%).”
“Premiums for employer-sponsored family health coverage rise 5% to average $19,616; single
premiums rise 3% to $6,896.”
“Deductibles for covered workers has tripled since 2008, growing 8 times faster than wages.”
Not trying to be a Negative Nancy, but that’s no bueno. Unfortunately, this is where our current
healthcare system stands.
This data was released by the Kaiser Family Foundation in a recent survey.
The annual survey was conducted between January and July of 2018 and included 4,070
randomly selected, non-federal public and private firms with three or more employees (including
2,160 that responded to the full survey and 1,910 others that responded to a single question about
Over the past decade, insurance premiums and deductibles have significantly increased relative
to workers’ earnings and inflation.
We continue to pay more for insurance, but get less in return.
We want a healthier country, but we continue to create barriers to access “healthcare.”
So how do we change this?
Use the system less and, more importantly, NEED IT LESS.
What I’m getting at is taking control of our own health. We have plenty of data to show that
chronic disease is impacting this country.
Improving and maintaining our health and wellness through movement, nutrition, sleep, stress
management, and social relationships is crucial. With technology, we have this information at
our fingertips. While it can be tough to decipher through the guruism and instamodels these days,
it’s important to do your research and find professionals that you trust with your health.
Here are some general recommendations we give:
1. Move everyday. Strength train at least 2-3x per week. Test your heart and lungs.
2. Eat real food, not too much, mostly plants (but also.. protein is life).
3. Get at least 7 hours of quality sleep each night.
4. Stress management is often overlooked and this can be managed through self-reflection,
meditation, counseling, exercise, etc. Find what works best for you.
5. Social connection and relationships is an area I believe is very important for all of us. We
all have our people and it’s important to prioritize those relationships for our own health
If you want to dive further into the details of this survey, you can find the original article here:
Insurance and healthcare is expensive. Employers and employees are starting to take notice of
this tread. They’re being incentivized to take a proactive approach as well as minimize the use of
At the end of the day, let’s get people moving better and eating less shit, and more importantly,
realize that we have the power to take control of our health and avoid being imprisoned by this
expensive healthcare system.
Dr. Ravi, DPT
Dr. Danny and Dr. Jackie's views on performance improvement, injury prevention and sometimes other random thoughts.