For just over a month we have started a new injury program to not only help our coaches understand where you are with your physical well being, but also helps us with navigating you properly through your workouts better.

How does the process work?  Email Coach Hugo (hugo@crossfit431.com) with a full and detailed diagnosis of your injury (not Googled, like we tend to do… but diagnosed by a doctor, preferably a sports physician), and from there we can help start taking closer care of you.  Depending on the injury, you can be given modifications for the WOD (you have to email every class you plan on attending) and/or rehabilitation exercises/movements to ease along the process.

In some cases, you may have to hold back on some movements with that joint, muscle, etc. however;  we can also create a program that avoids the injury while rehabbing WITHOUT skipping out on the enjoyment of participating in regular class.

And finally… Listen to your doctors, if they tell you not to do that movement or use that muscle, DON’T DO IT!!!

We hope everyone had a grrrrreat long weekend!

As coaches in the gym, we want to guide you through lessons that teach you to move your body effectively in relation to fitness, however; what is most important to us is for you to also learn how to also apply these techniques in everyday situations, allowing you to sustain a much longer and healthier life.

And speaking of learning… We live in a time where just about everything can be found in the palms of our hands.  There is tons of extremely useful information on the internet, we just have to learn how to take proper advantage of it!!  As coaches, we are here to help you out not only in the gym, but we are also here to guide you on what articles/webpage/blogs you should be reading to help you further increase your movement and mechanics.  We can’t move for you, so it is important to take the extra step to make the overall learning process that much easier as proper movement doesn’t happen overnight…. But wouldn’t that be nice!!!

Here’s an easy start. This is a quick video of one of my favourite online publishers, The Barbell Physio.  For those of you who are guilty of having a “Quad Dominant Squat”, this definitely applies to you:

The article attached to the video (http://www.thebarbellphysio.com/testing-hips-core-push-press/) doesn’t go on to explain a whole lot on how to fix the issue, but it tells you what’s wrong and that can sometimes be a great place to start.  If you have any of those listed squat issues, then perhaps you’ll even be curious enough to want to fix them… Asking us how is a great place to start!

If you were at class on Monday then you know a that there are some new things coming up in October. One of those things is a new class! Narrowed down to 3 options, we want to know which of these YOU feel will benefit you. With both your opinion and the coaches, we will decide by next week.

Endurance: High intensity classes that are non barbell. Pull Ups, Push Ups, Toes to Bars, HSPU, Wall Balls, Muscle Ups, Kettlebells. Full hour of good conditioning.

Workshop: We pick one skill a month and work on it once a week. Imagine having those workshops we held once a week? You’ll find the skills we work on will be applied immediately.

Open Prep: Just like it sounds… Once a week we will pick a previous Crossfit Open workout and dissect it. Go over the movements, strategies for attacking a workout and of course, actually doing the workout.

There they are. Feel free to throw an opinion of what you think to either of us coaches and will be consider it. Talk to us at the gym or email us!