Why do we get Injured:

Most People that love high intensity training like Crossfit face injuries at one point or another. It is normal to experience some issues when your hobby involves pushing yourself to the limit with hard, complex movements.

These type of injuries are more common, and happen more frequently if your ability to move in full ranges of motion is limited or weak.

The reality is if you want to be able to move effortlessly and pain free through all planes of motion in an INTENSE crossfit workout. Then you need not just GOOD mobility and strength, you need GREAT mobility and strength in your muscles and joints.

Most of the injuries we see in CROSSFIT come from “friction” between tissues that don't move like they are supposed to, or because the poor buggers get strained, stretched, blocked or pinched repeatedly when we workout.

This Friction or Lack Of Mobility Can Stem From

• Tight "Lack of length in tissue around joint"

• Weak "Lack of strength in general or one side relative to another"

• Poor Movement "Lack of coordination and skill in that particular movement"

• Over Use "Inappropriate volume of training or rest"

• Spasm "muscular defense system to avoid further damage from underlying issue"

• Defects/Anatomical issue "abnormalities  from birth or  changes in tissue due to chronic inflammation"

Most often we see a combination of these factors, such as WEAK and TIGHT, or OVERUSED and TIGHT. In both those scenarios the solution would not only be stretches to increase their mobility. But combination of strength and stretches, in the first case and rest and appropriate loading in the second case.

You could rest and take ibuprofen or keep doing ROMWOD and stretch until the day you die without any significant improvements.

We help you correctly anelize the issue through both a Movement Screening, a Mobility & Strength Assessment to figure out why YOU have lack of mobility so you can address the limitations appropriately with the right tactics.

With the combination of the right tools we can help you gain more freedom in your movements and eventually train yourself out of PAIN.

How Does The Program Work:

Access - Plan -Actions -Reflect - Plan - Actions……..

This course is designed as a 5 week blocks, aimed to access then work on improving those Tight, Weak and Poor Movement Patterns through stretches, tempo strength training, movement and mobility work.

• At week 0, sign-up, receive log-in credentials & perform and video record a strength and mobility test.

• Once that is completed we will sit down on a Zoom Call and go through your testing results together, outline goals and areas with “room for improvement”.

• After the zoom call, with your goals in mind we design your INDIVIDUAL PROGRAM.

• During weeks 1,2,3,4; you put in the work usually:

  • 10-15 min of DAILY mobility work,

  • 2-3x 30 min WEEKLY accessory strength work.

  • This can be done outside your regular gym routine, and I recommend you keep up with your regular schedule.

• Beginning of week 5, you will repeat & video record the strength and mobility test.

• Once the re-testing is completed we will sit down on a Zoom Call and review your progress & testing results together, outline goals and areas for further “room for improvement”.

• If you have achieved your goals, then this is where we celebrate and part ways, if you still have some ways to go, this is where we renew for a another Round Of Programming, adjust your workouts and keep on going.

Not A One Size Fits All

This program offers support and accountability to follow through along with high level of customisation of the programming. This is done so you get the individual support you need to attack your issue specifically. With individualised approach and flexibility to fit your schedule .