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2016/2017 Holiday Schedule Reminder

  • Saturday, 12/24 – Normal
  • Sunday, 12/25 – CLOSED
  • Monday, 12/26 – 6am, 9am, 1230
  • Saturday, 12/31 – Normal
  • Sunday, 1/01 – CLOSED


Yes you read that right. Believe it or not 2016 is coming to an end and athletes all over the world are preparing for the 2017 Reebok CrossFit Games Season (for the direct website visit here). Here is what CrossFit has in store for athlete’s this year . . .

STAGE 1: The Open

Five Weeks | Feb. 23 – March 27
17.1: Feb. 23 – 27
17.2: March 2 – 6
17.3: March 9 – 13
17.4: March 16 – 20
17.5: March 23 – 27

Registration for the Open begins Jan. 12, 2017.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete in the Open. All you have to do is sign up at and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

Since 2015, the Open has offered a scaled option in addition to the prescribed workout. This option makes the all-inclusive event even more accessible to the masses.

At the end of five weeks, the fittest move on to the next stages of competition: The Regionals and The Online Qualifier.

STAGE 2A: The Online Qualifier

Thursday – Monday | April 20 – 24

New this year, teenage athletes will join the masters in The Online Qualifier following the Open. The top 200 masters and teenagers from each division will be invited to compete in the four-day, online competition.

The qualifier will decide the 20 fittest masters and teenagers from every division who will each receive a ticket to the Games.

A new competition division will be introduced this year. In 2010, the first masters divisions were created. In 2013, the 40-44 Masters Division joined the fray. 2017 will be the inaugural year for the new 35-39 Masters Division. Athletes in this division are encouraged to participate in the worldwide Open and Online Qualifier for the chance to compete at the 2017 Reebok CrossFit Games.

STAGE 2B: The Regionals

Three Weekends | May 19 – June 4

The fittest men, women and teams from 17 worldwide areas will head to one of eight regional events over three weekends starting in May for their chance to compete at the Games:

  • Twenty men, 20 women and the top teams will advance from regions in the U.S. and Canada.
  • Thirty men, 30 women and the top teams will advance from Europe and Australia.
  • Ten men, 10 women and the top teams will advance from Latin America, Asia and Africa.

STAGE 3: The Games

One Week | Aug. 1 – 6

The 2017 Reebok CrossFit Games will be held at the Alliant Energy Center in Madison, Wisconsin. After seven years at the StubHub Center in Carson, California, the Games will move to a new location for at least the next three years.

In 2010, the Games moved from the Ranch in Aromas, California, to the StubHub Center (formerly Home Depot Center) in Carson, California. The new location accommodated a much larger group of athletes and spectators. The Games have been held at the StubHub Center every July since—until now.

The Games will start Tuesday, Aug. 1, and run until Sunday, Aug. 6.

Teenage and Masters Competitions*
Dates TBD

Individual and Team Competitions
Dates TBD

*The masters competition will now include a 35-39 Masters Division. See “Online Qualifier” section above for additional details.

A great Huffington post article “Over-Exercising or Simply Burned Out: The Seven Serious Signs” by Amanda Russell


Yes there can be too much of a good thing — how to know when to lay off the exercise.

For most of the world, getting motivated to exercise, or getting ‘enough exercise’ is one of life’s greatest challenges, however, there is a small percentage (often the type that spends their Internet surfing time reading fitness blogs like this one), that actually struggle with the opposite of this… we exercise too much. Yes, exercise actually becomes an addiction and we don’t listen to our bodies when they are telling us it’s just too much. Most of society is so trained to believe that exercise is a great thing (and it is), and that more is better, but I’m telling you, like all things in life, too much of a good thing, is simply not good.

This is a very personal article for me, because it is something I have always struggled with myself. My entire life I have loved to be active, to sweat, to get that endorphin high you can only match with a good hard workout, but I am very aware that I walk a fine line. I can easily get carried away, trying to squeeze in more time, harder intervals, the list goes on — but bottom line, I don’t know when to give my body a break. Correction, I do technically ‘know’ — heck, my entire profession is based around health and fitness and I know my body better than most, and yet I still struggle with establishing the right balance between healthy, moderate exercise, and pounding it into the pavement much too hard without adequate recovery, and suffering a host of consequences, ranging from mild to severe.

I think about this a lot, it’s a strange phenomenon, but once exercise is in your blood, in your regular routine, you simply feel ‘off’ when you skip it. I know how moody and irritable I become when I don’t get my daily sweat session, and that’s a good thing if it gives you motivation to keep up with a consistent and balanced routine (key word: balance). The problem occurs when you lose the ‘balance’ part of the equation and your workouts start consuming too much of your time, interfering with your daily life, and/or your body is not adequately recovering, and you simply don’t know how to take a break.

If you are reading this and relating to any of what I’m talking about, or if you are feeling burned out, tired and lacking motivation, check out my list below of some of the ‘not so obvious’ signs that you may be over-exercising. And please, don’t overlook or deny the facts. Even if deep down you know it’s time to take action to slow down, it will not be easy, it will require willpower and the discipline (yes discipline) to ease off, but it is crucial to long-term success and happiness.

Your body needs at least 1-2 rest days per week, and if you are at a burnout stage you may need a few weeks to a month to just chill out. I promise, contrary to what we think, taking a little time off will not reverse all your hard work, it will not make you an overweight blob, if anything, it will re-energize you and make you more excited (and balanced) when you are ready to pick it back up again. I am constantly reminding myself of that too — it helps!

Without further adieu, here are your ‘check yourself’ signs:

Your Workout Leaves you Exhausted vs. Energized
If you finish your workout feeling like you need a nap, rather than revitalized and ready to conquer the next thing, you are likely pushing it too hard, or too long and need to assess and scale back those workouts.

You Are Inexplicably Irritable and Moody
If little things are setting you off, and you can’t figure out why your fuse is short or your moods are so funky, this could be a sign that your body is worn down and fatigued bodies/minds have trouble getting through even the smaller things. Your body is screaming for a vacation from exercise, take one!

You’re Sleeping Too Much or Can’t Sleep!
Are you restless and unable to sleep through the night no matter how tired you feel? Or, does it not matter how much sleep you get — you still feel tired? Both of these can be caused by over-training. When you exercise too much, your body can interpret it as a stressor, sending out stress hormones like cortisol that makes sleeping difficult. On the flip side, over-training can actually make some people more tired than normal. Sleep is the time when the body and brain repairs itself, so if you’re pushing it too hard, your body might be telling you that it needs more rest that you’re giving it.

Telltale sign: Tired and dragging during day, then trouble sleeping through the night.

You Have ‘’Heavy’’ Legs
Rather than walking or jogging with ease, your legs feel like dead weights. Heavy, tired and overly fatigued legs (or arms) can be caused by muscles that just haven’t had enough time to fully recharge and repair.

You Get Sick Frequently or Can’t Seem To Recover
When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover.

Sore for Days at a Time
Rather than bouncing back from a tough workout, your body is constantly aching or sore — warning, you need to step back and allow it to repair itself.

You Feel Unmotivated and/or ‘Blue’
Workouts now seem like an obstacle you ‘have to do’ — you are unmotivated, unexcited and it’s starting to affect other areas of your life. It seems ironic since exercise has been shown to boost feel-good endorphins, but over-training has been linked to a decrease in energy and mood, so you need to relax and restore.

As I stated above, many people don’t push themselves hard enough. Others, (I am guilty of this), tend to ‘over do it’ or have trouble taking a break from exercise, both problematic in their own ways. If you are like me, I encourage you to ‘check yourself,’ take these signs seriously, and re-assess your workout routine and your life. At the end of the day, life is too short to go through it fatigued, moody and exhausted — and definitely too short to spend all of it in the gym!

Great Article! Couldn’t have said it better myself.

6 Powerful Ways Crossfit Changes Lives” By: Kristi Hrivnak

By now, we’ve all heard the negatives that seem to accompany CrossFit: it’s dangerous, it leads to injury, it makes you bulk up … but what about the other side of the coin? What is it about CrossFit that’s got everyone talking?

Many people who stumble into this world of CrossFit emerge as changed people. I’m not talking about the physical changes. (Though of course, they’re a bonus!) For CrossFitters, the greatest transformation is in the mind. I’d like to share some of the shifts I have witnessed firsthand, in everyday people, after two and a half years of running a CrossFit gym.

1. They walk taller.

One of the first things I notice in both men and women after about a month in the program is so subtle you can easily miss it. But if you look closely, you’ll notice a change in the way they walk. No longer are their shoulders slumped forward as they try to slip discreetly under the radar. Instead, they’ve acquired this quiet confidence; a certainty in themselves that wasn’t there before. It’s like every cell in the person’s body feels a little better about themselves and about life. It’s easy to miss, but this change is one of the most gratifying to see.

2. They embrace the booty [or insert least favorite body part here].

The majority of people begin CrossFit saying they want to lose weight or get toned. But somewhere along the line, the focus becomes less on how the body looks and more on what the body can do.

Don’t get me wrong, wanting to lose weight or get toned is a fine goal, especially if the person is overweight and at risk of developing health issues. What’s not OK is spending every ounce of mental energy “fixing” things about the way you look. And let’s face it, for women especially, body image can be a vexing issue.

That’s why, when I hear a young woman say “I no longer care about how big my thighs are because I see what they can do now,” it’s like music to my ears! It’s about time people see their body for more than just how it looks. Our appearance is just one tiny part of our what our body gives us.

3. They unleash their inner athlete.

When asked to sign the registration form, newbies are prompted for their name under the heading “Name of Athlete.” Generally, when they read this, I usually hear snorts, chuckles or laughter as they wonder how I would even consider them an athlete. But over the months, I watch as their athleticism starts to present itself in many different forms. For some, the athlete shows up in tests of strength and power. Others shine in endurance and stamina drills while some unleash a competitive side they never knew they had. Some may not be coordinated but they can pick up heavy weights. Others may excel more in the gymnastics realm and struggle to run a block.

Just because we aren’t all going to the Olympics or playing for the Chicago Bears doesn’t mean we shouldn’t value our inner athlete. Everyone has a niche and even the most seemingly unathletic person begins to see that they can excel in certain areas.

4. They think stronger.

Another change that comes with the CrossFit territory is in thought process and how people deal with the little voice of doubt inside them. In the beginning, I see fear written on almost every person’s face. But as they continue to show up, day after day, and survive the grueling and often painful workouts, that face of fear turns into that of a warrior. Dramatic? Yes. But true.

No longer is that voice of doubt the dominant player in their existence. They are learning slowly and surely how to quiet that voice, even if it’s only for an hour in the gym. I watch as a stronger truer version of them takes over.

5. They surprise themselves.

People seem to place themselves in little boxes with their own set limitations. They walk in so confident in what they are INcapable of doing. “I can’t do that,” they insist. But then, little by little, as they progress through the program, they start to realize they had no idea what they could and couldn’t do.

I love looking at the face of a woman the day she clean and jerks over 100 pounds. Usually her face reveals utter shock, with a delayed response of excitement and happiness. With the help of CrossFit, people see just how much they hold themselves back with their own assumptions and they learn to step forward with a new outlook.

6. They let go of judgement.

Anytime we think something about another person, positive or negative, we are making a decision about them that may not even be true. I made this mistake early in my CrossFit career when I thought I could determine a person’s strength based on his build. I quickly ate my words when a 5’5, 115-pound female competitor out-lifted everyone around her.

Some people who join CrossFit are indeed very fit and step into the gym with a certain bravado. For these individuals, I sit and quietly and wait for the moment when they become completely humbled by some unassuming veteran in the gym. It usually depicts a turning point in their attitude as they realize there’s no room for judgment in CrossFit; there will always be someone faster and stronger than you.

CrossFit changes people’s perspective of themselves and the world. I speak confidently to each of these points as just over five years ago, I was the one stepping into a CrossFit gym, looking like a deer in headlights. I have seen firsthand what CrossFit has done for my life and for me. Now, I’m lucky enough that everyday I get to wake-up and see what it does for others.


Types of Injuries

First, there are two major types of injuries the body experiences, macrotraumas and microtraumas.
Macrotraumas are sudden, acute injuries; you’ll know the instant they occur. On the court it’s when a point guard comes down with a rebound and snaps his ankle.
That’s macrotrauma. Specific examples include fractures, dislocations, sprains (injuries to ligaments), strains (injuries to muscles and tendons), deep lacerations, and very serious contusions.
A microtrauma is a chronic overuse injury. Although less dramatic from an athlete’s point of view, microtraumas can be just as annoying as they’re often difficult to properly assess and manage.
Examples of microtraumas include stress fractures and tendonitis (some prefer the term tendinosis), with tennis elbow and golfer’s elbow being common afflictions.
It’s very common for these injuries to linger, sometimes for months, and rest doesn’t automatically heal them, adding to the frustration. Nothing’s worse than taking a month off from lifting to let an injury heal and upon returning realizing that, a) you’re now weak as shit and, b) you still have the injury to deal with. It’s enough to make some give up on training altogether!

How The Body Responds to Injury

The body goes through a three-phase response to any serious injury, be it a macrotrauma or a bad microtrauma. You can’t skip steps – you must complete one phase before moving on to the next, no matter how badly you want to rush it.

Phase One

The first phase is the inflammation phase. This happens immediately (within minutes) of a serious injury and can last from several days to a couple of weeks for more serious injuries. During this phase the injured area swells up; it will likely be red, hot, may throb, and it will hurt even if the area isn’t moved.
You can train unaffected areas if it doesn’t bother the injured area, but the training goal for the injured area is simple: don’t make the injury worse. That means leave it the hell alone! Don’t train it lightly, don’t stretch it (unless instructed by a doctor), and don’t go for a light jog instead of a hard run. Just leave it alone.
You can also RICE the injured area. RICE stands for Rest (leave it alone), Ice (ice for 15-20 minutes an hour, as often as possible), Compression (wrap it up loosely), and Elevation (put it above the heart if possible when at rest).
To summarize, perform no training for the injured area. This sucks, but this phase only lasts about two weeks.

Phase Two

Once the inflammation has subsided (the swelling reduced and the pain at rest diminished), the body enters the second phase of injury, the repair phase.
As the name implies, the body is now trying to repair the injury, but now the body is in quick fix mode. It wants to repair the injury as quickly as possibly to allow basic functioning to return.
During the repair phase the body is using collagen tissue to fix the injury, which is a bit like the body’s version of duct tape. However, at this time the body is laying that collagen tissue down in a haphazard fashion.
This is extremely important for the lifter to remember. The body is attempting to return to basic functioning during this phase, nothing more. But problems occur when the lifter starts to feel better and, eager to return to their previous activities, tries to push it or “test it.” All too often the result is the area gets re-injured and the entire process must start all over again.
During this phase, the training goal is to prevent atrophy (muscle loss) of the injured area. The good news is that this is much easier to accomplish than creating hypertrophy (building muscle), as basic stimulation will prevent atrophy.
Training guidelines for this phase including focusing on a pain-free range of motion, even if it’s limited in the beginning. Isometrics are a useful tool; one can start in a pain-free ROM and then gradually increase it over time.
Slow speed, light-weight resistance training can be used as well, with 10-20 reps being the norm; be sure to err on the side of light weight and high reps in this phase. Open chained and isolation movements are preferred for introducing load to the injured area.
Typically the repair phase lasts about two months from the end of the inflammation phase for most reasonably serious injuries. The lifter can and should work on other areas of the body or components of fitness not limited by the injury.

Phase Three

The final phase in injury is the remodeling phase, which usually lasts 2-4 months from the end of the repair phase.  But the body is also smarter than you and a heck of a lot more patient. It takes its sweet time in the healing process because it’s trying to do things right.
Collagen fibers are laid down now in an organized fashion and strength and stability should return over time to the injured area. By the beginning, or certainly the middle of this phase, most ROM should’ve returned to the injured area, which is important to monitor as continued limitations in ROM might become permanent if not addressed during this phase.

Bottom Line

Getting injured sucks the big one, but all is not lost. Once the injury has been properly diagnosed and treated, sit down with your doctor and set a realistic time line for when you think you will be better.
You could even use this time as a gift, although it won’t feel like a gift when you’re mired in the middle of it. See it as a chance to return to the basics, like mastering your form on the big exercises you can safely perform. Read more, work on your weak points, and build all the components of fitness.
My daughter was injured this past weekend and I found myself explaining how the body repairs itself and how amazing our innate healing potential and wisdom to heal is!  She on the other hand doesn’t think it is “so amazing” right now.  But,  this too shall pass and she will stronger for it!
Have a great week!
Dr. Meghan

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