All CrossFitters quickly grow accustomed to feeling some pain the day after a WOD. Whether it’s climbing out of bed or putting on a shirt, something will remind us that we’ve been pushed to our limits again. And we accept that, knowing full well that muscle soreness is an expected, natural and even beneficial response to a training session. However, because we feel this soreness as pain, how can we tell whether it’s just regular old delayed onset muscle soreness (DOMS) or an injury?
Well, here’s how. Evaluating the differences takes some awareness and experience, but doing so can help you prevent major injuries and downtime.
Onset of Pain
DOMS is caused by micro-tears in the muscle, which cause swelling and pressure on pain receptors. This pain can begin anywhere from two to 24 hours after a training session. However, normally DOMS kicks in about 12 hours after a WOD and peaks at about 36 hours. An injury, on the other hand, will likely be painful immediately after training.
Length of Pain
Normal muscle soreness should begin to abate within two to three days. Even in the case of major DOMS, which could take up to seven days to fully heal, the pain should change in intensity over that week. Pain from an injury will not abate in a few days. If pain following a workout does not go away, that may be your first clue that you should seek medical attention.
Type of Pain
What exactly are you feeling? DOMS will cause muscles to feel tight, tender to the touch and dully achy. When exercising, sore muscles will seem tired or burn. An injury is associated with pain that is more sharp and acute, often akin to a stabbing sensation.
Location of Pain
Can you pinpoint the pain with one finger? Does the pain involve a small area that hurts when palpated or pressed? Or is the pain located in a tendon, bone or joint? If you answered yes to any of the above, you may be dealing with an injury. DOMS normally involves a larger or broader area of musculature, such as the muscle belly of the quads, hamstrings, calves or pecs.
Pain from DOMS is typically symmetrical. That is, it will be present in both legs equally. Typically, injury pain is asymmetrical; it will be present in only one leg, shoulder, etc. The exception would be an athlete who uses just one limb in an activity, such as a one-arm throw.
When You Feel Pain
Injuries are normally painful throughout the day, even when you’re not moving. Muscle soreness will usually not cause pain when you are sedentary.
Pain ImprovesBesides pain-alleviating medications, injury pain will improve with ice and rest. DOMS, on the other hand, will improve with stretching after movement.
Pain from normal muscle soreness will worsen after you have been immobile or sitting for a while. Pain from an injury will get worse with continued activity; the pain doesn’t seem to improve during the warm-up or WOD.
While DOMS includes some swelling, it’s typically over a diffuse area and is not focused on a small area or particularly noticeable. If the swelling is obvious and in a localized area, there’s a good chance you have an injury.
Did you hear anything? Athletes often (but not always) hear a sound during an injury. That’s not the case with the normal muscle breakdown associated with DOMS. Torn muscles pop (especially hamstrings), and snapping or cracking noises can occasionally be heard when incurring an injury.
BY BOB LEFAVI, PH.D., CSCS, USAW
We are sharing this blog from; www.theboxmag.com/crossfit-training/soreness-injury-11489 - They have many other blogs that are great reads that you can check out here: www.theboxmag.com/box-blogs
Many of us probably question; What are supplements? What do they do? What supplements should I be taking? Should I even be taking any? Why should I take supplements...they are only for the REALLY good athletes? Supplements are for everyone, not just the REALLY good athletes, and we have taken time to do the research and find the ones that are right for our members and the ones that we choose to sell at our gym. The key to remember is that these are supplements, and while they work, they aren't going to do all of the work for you! Below is a little description of each of the main supplements that we sell. Talk to a coach for more information.
Beta Alanine- Supplement that will increase muscular endurance during short to mid-range high intensity training (cough..crossfit). Ideal for athletes trying to squeeze a few extra reps out. Beta Alanine helps buffer lactic acid build-up slowing the onset of fatigue.
Rowing performance at short distances (500-2000m)
Extends atheltes exhaustion time
Power output doing high intensity workouts
Volume of strength training able to do
HMB+ Creatine – Supplement that speeds strength development and muscle repair. HMD is stored in muscles used to build, maintain, and repair cells. Creatine then acts as a rapid but limited source of energy for high intensity muscle contractions.
Strength in movements like deadlift, squats, and bench
Endurance in running, rowing, and biking
Speed muscle mass gains
Reduces recovery time between sessions
SFH RECOVER Whey Protein
Recover is used to accelerate the growth of lean muscle, restore cellular energy, improve joint mobility and enhance cardio function. We sell the SFH in both single servings as well as larger bags.
This protein has been proven to help with ATP Restoration, cardio fitness, muscle building and joint health.
ATP Restoration: improves cellular metabolism and support the bodys ability to utilize fat as fuel
Cardio Fitness: Improves the hearth ability to generate energy and provides antioxidant protection
Muscle Building: enhances protein synthesis and restore cellular energy to stimulate lean muscle growth
While this is just a basic idea of what these products do, we encourage you to ask the coaches more questions about what is right for YOU! We are going to do a preorder on our supplements soon so if you are interested please get your name in with Tyler and the flavor that you want!
Ever wonder what those new hip circles are that we've been using in warm up lately (and all hate!). Well its the Bear KompleX Hip Igniter. All of us that have used it can attest that that is exactly what they do! There is no doubt where these things are working, but we are going to explain why and what exactly they do for our performance. We have been using these hip bands more and more for our warm ups, but why? These bands are used for many different reasons and we are going to touch on a few.
These bands will help your overall mobility and performance. So when your coach has you put one of these on and walk, monster walk, side step or perform squats, now you know why and how exactly they are aiding in your Crossfit success.
3 medium sweet potatoes (about 2 pounds), cut lengthwise
¼ cup water
1 tablespoon canola oil
¼ teaspoon salt
¼ teaspoon black pepper
¼ cup plain low-fat yogurt
2 teaspoons of honey
Dash of vanilla extract
Steps of preparation:
*Makes four servings
Source: TIME 100 healthiest foods magazine (Recipes from Cooking Light)
Written By: Megan Hartwick
Are you able to hold yourself accountable to building a healthier lifestyle? Are you comfortable developing a nutrition plan that works for your body and your needs? Are you able to effectively manage your time and your stress level? Are you a part of a supportive community that helps to grow your confidence?
Are you able to commit yourself to three hours a week for six weeks in an effort to say “yes” to each of those questions? Meet the Six Week Challenge from NorthFit Creamery and two amazing women whose new selves are frequently and proudly saying “yes!”
Kim had always been somewhat active. She enjoyed riding her bike, going for walks, kayaking and canoeing. Most of her activity, for a number of years, revolved around keeping up with her kids. Fast forward to grown-up children, and Kim found herself less active than she’d ever been with a body that was changing, and changing fast. She had become a self-proclaimed “fair weather work outer” – rarely choosing to exercise, and only choosing to do so when all the conditions were just right. She was in need of motivation, discipline and commitment, and knew she wasn’t providing that for herself.
She knew she needed to do something to change that, which led her to CrossFit. She visited the gym simply to learn what it was all about. She politely listened to Jeb who explained the gym and the memberships, thanked him for his time, and left – assuming she would never be back. The intimidation factor she experienced that day had her convinced there was no way she could take on the challenges that CrossFit presented.
A few months after that initial visit to the gym, Kim saw a Facebook post with information on the Six Week Challenge. After much debate, and with the intimidation of even walking back into the gym still looming, she made an appointment to see Megan Zechel and learn more about the program. After being assured that other women in the Challenge would also be nervous, but that it would be a great experience, Kim signed up.
Kristen was looking to change what had become her couch-focused lifestyle. She found herself at a point where she wanted to learn how to eat healthy, become more active, and lose some weight. Then she saw information on Facebook about the Six Week Challenge. She was drawn to the fact that it was geared towards women, including women who didn’t get off the couch.
Although nervous about and intimidated by CrossFit, and after being told by a close family member that she wouldn’t be able to do it, Kristen decided to take that fear and negativity and use it as motivation. She decided to sign up.
Meet the new Kim.
Kim is thinner, healthier, stronger and more confident in herself. Kim made great friends during the Six Week Challenge and a year later still works out with some of them three days a week during the 6am class at NorthFit Creamery. Those friends help hold her accountable to her new, healthier lifestyle, and she serves as accountability for them as well.
The new Kim recommends the Six Week Challenge because it is “painfully worth it.”
Meet the new Kristen.
Kristen lost inches and 30lbs. Kristen is stronger and healthier. She also learned she was lactose intolerant and is no longer constantly sick after cutting dairy out of her diet. She also works out consistently – not just on CrossFit class days – by biking, running or doing sit-ups on non-gym days. This Kristen recently ran a 5K.
Kristen still gets intimidated sometimes during class, but looks to the community of support to get her through those struggles. During the Challenge, “everybody was so supportive. I remember the first time we ran the mile - I was dead last and at the bottom of the hill at the old gym. I could see the gym and I wanted to just give up. Another woman from the challenge (a runner, Amy) ran down the hill and just kept cheering me on to get up the hill and finish. That is CrossFit to me - you want to be better and great but everyone else genuinely wants that for you too.”
The new Kristen recommends the Six Week Challenge because it is “life changing, motivational and inspiring.”
Are you ready to meet the New You on November 9th? Click below to schedule your meeting with us and we're happy to go over the details and see if your the right fit!
October 2nd – November 9th
7:00am or 7:30pm
1 medium ripe banana
2 tablespoons whole-wheat flour
1 larger egg (lightly beaten)
Steps of Preparation:
*Makes one serving (serving size: 3 pancakes)
Source: TIME 100 healthiest foods magazine (Recipes from Cooking Light)
Written by Megan Hartwick
In 2007, the inaugural CrossFit Games was held at a ranch in Northern California. Seventy athletes gathered together and watched as the first event, of the first-ever Games, was created on the spot.
In 2007, the first-event of 1,000 meter row and five rounds of 25 pull-ups and seven push jerks kicked off. By the end of the last event, James FitzGerald and Jolie Gentry emerged as the first male and female winners of the CrossFit Games.
In 2007, CrossFit Santa Cruz won the Affiliate Cup by virtue of its members placing in the individual events.
In 2007, Rich Froning Jr. was three years away from entering the Games and four years away from his incredible streak of six consecutive years of first-place finishes – four as an individual and two as part of a team.
In 2007, Jeb Simmons was a roofer.
Jeb didn’t know it then, but he was three years away from his first official CrossFit workout, five years away from becoming a part owner in a CrossFit gym, seven years away from him and his wife becoming sole owners of CrossFit Fort Atkinson, and nine years away from moving CFFA to the beautiful new space it now occupies. He was also ten years away from competing in the 40-44 Men’s Masters Division at the 2017 CrossFit Games.
Jeb Simmons has become a world-renowned CrossFit athlete in that short span of his history with the sport. And there has been one very simple way he’s gotten there; in his own words “by working hard AF.”
Jeb was not bred for this. He hasn’t been a top athlete since high school, he hasn’t dedicated a majority of his personal or professional life to health and fitness, and he hasn’t spent a decade (or a fortune) working with private, elite coaches. But what he did do, was establish a very clear and aggressive goal, and worked hard – really, really damn hard – to achieve it. He aligned himself with the right people who would encourage him, challenge him and establish accountability for him. And he decided early on that he would be the driving force of that accountability – never allowing his mind, body or spirit to slow down or give up.
He’s aggressively gone after this goal before. In 2016, Jeb did not make the Games, but still finished 1st in Wisconsin, 5th in the North Central Region and 47th Worldwide. He didn’t lose sight of his Games goal, but did become derailed when just a few months later, had to undergo serious shoulder surgery; a set-back that would have caused many people to question whether their goal was still achievable or realistic, or whether perhaps restructuring the goal made more sense. No one would have faulted Jeb for taking that route.
He decided to take an alternative path, however. He decided instead, to restructure his mindset. He decided to ignore what seemed “realistic” and focus on what he knew he could still absolutely achieve – and for him, that was qualifying for, and competing in, the CrossFit Games.
Recently, Jeb posted a picture to his Instagram account of himself sitting in his gym working on shoulder press reps using simply the PVC and bungees. His post stated:
“This is me exactly one year ago today. I was just over 2 months out from my shoulder surgery, not really knowing what the next year was gonna bring. As I sat and watched the 2016 CrossFit Games Masters events I wondered if my body was ever gonna get back to where it was before surgery. I made the choice to put my head down and work hard AF. I followed [Kyle Newcomb’s] PT program and now, in exactly 2 weeks, I will be competing at the 2017 CrossFit Games in Madison, WI.”
Jeb has shown that kicking ass in life isn’t about where you come from, how you’ve lived in the past, when you get started, or what others think your limitations are. It’s about making decisions on what you absolutely want, not straying when things get tough, and working really, really hard with absolutely no excuses. He has also made it clear to all who know him and all who attend his gym that no one achieves these types of goals alone. In a post he published shortly after being officially confirmed as a competitor in the Games, Jeb didn’t gloat, but rather he thanked all those who actively helped him achieve his dream – from his wife, to his kids, to his coaches, to his closest friends, to sponsors & product suppliers, to his masseuse, to his brother and sister-in-law, to his fellow CFFA coaches, and to his entire CFFA family.
He has shown that CFFA family of his how to grind, how to focus, how to be badass, how to include others in their success, how to not feel sorry for themselves, how to not let excuses creep in, and how to work until those crazy goals are achieved (and that achieving them actually requires all of that work to be done). Is there any better way to be a leader and a coach than by showing your team and clients all of that? And showing them by actually walking the walk?
People often want to know what makes the coaching different at this CrossFit gym in small town Wisconsin. That. That’s what makes it different. Jeb is what makes it different.
Congratulations, Coach Jeb. Get after it.
For anyone wanting to attend or follow The Games, details are listed below.
Where: Alliant Energy Center in Madison
When: August 3rd – 6th
Where to Purchase Tickets:
How to Watch: The entire competition will be streamed online for free through the CrossFit Games website and via Facebook update groups (so sign up and set your notifications). There will be free live streaming of up to 40 hours of event coverage also on CBSSports.com and the CBS Sports app. CBS Sports Network will feature two hours of competition coverage at the end of each competition day, starting at 10pm (E.T.) and additional live coverage on Saturday at 1pm (E.T.).
For full schedule information, download the CrossFit Games app or visit Games.CrossFit.com
A highlight show will air at 1pm (E.T.) on CBS Television Network on August 19th.
This past weekend at CrossFit Bull Falls in Wausau Stephanie Rios and Dallas Ramsden competed in an individual competition both in the RX division. Steph took first place in the unbroken double under workout and then placed second in the chipper workout. She ended up taking second place overall. Dallas placed first or second in all of his events, he took first place overall. He also hit a 315-pound clean PR!
Make sure to tell them congrats for the awesome job they did representing CFFA!
Written By: Megan Hartwick
One of the most common themes people hear about when it comes to CrossFit competitions, or workouts in general, is the “community” aspect – the incredible level of support offered to each and every person whether they steamroll through a full WOD or struggle with every lift and every movement. There’s a saying that the loudest cheer during a CrossFit workout is for the person in last place.
That message of camaraderie – combined with authenticity, compassion, integrity and strength – is what embodies the mission and focus of Femme Royale competitions. Femme Royale’s full mission is “an expression, way of life for the women of our generation. Striving to live a stronger more passionate life. Not accepting defeat. Owning who they are and what they want to become. Powerful women who want to change the world.” It’s about ladies connecting with and releasing their inner lioness.
Gilly Smith, the founder and owner of Femme Royale states that “Femme Royale is a movement of women who want to change the world by working together not against one another.”
Ladies of CrossFit Fort Atkinson (and the surrounding area), or those interested in learning more about Femme Royale & CrossFit, here is your chance to become a part of that movement, that mindset, and participate in a Femme Royale competition – the third one partnered with CFFA and the first one in the new location!
The competition will focus on a 3-2-1 theme: 3 divisions (Rx, 50/50 and fun), 2 partner style workouts (posted on the FR website), and 1 purpose (to create stronger women – mind, body and soul). The Femme Royale competitions are perfect for women of all ages, backgrounds, and fitness abilities
When: Saturday, July 15th
8am – 4pm
Where: CrossFit Fort Aktinson (201 N. Main Street, #210 – Fort Atkinson, WI)
Cost: $145 per team (two tickets)
Smith believes that the Femme Royale competitions “will help women build a stronger self-confidence; not only through a physical capacity but in their emotional, mental and spiritual development as well.” She also noted that CFFA owners, Jeb Simmons & Megan Zechel, have been so supportive of her vision and the Femme Royale movement, noting that Zechel specifically has been on board with her vision of creating a strong women’s CF community.
Smith is so eager to be bringing her company, born out of vision board and finding growth in her failures, back to her hometown. She believes Femme Royale offers a unique opportunity to women and will provide them with a journey they can’t find elsewhere.
A past Femme Royale competition participant stated “I felt proud of myself, overcome with love and support by our group of athletes and coaches and family members that came to watch, and confident in my performance. This experience was unlike any other and the bond that our group of girls formed could never be replicated.”
And gentlemen… you’re getting your chance this year to join the fun. The first-ever
Bro-Royale competition will take place on Sunday, July 16th. This will be 3 Man Teams with 2 Divisions - Fire Breathers, ready for the unknown and can perform all movements and Weekend Warriors, ready for a bro session and able to perform most movements but not all.
When: Sunday, July 16th
8am – 4pm
Where: CrossFit Fort Aktinson (201 N. Main Street, #210 – Fort Atkinson, WI)
Cost: $200 per team of 3
Stay tuned for a full feature story on the July events and get ready to release your inner lioness, y’all.
Last month we had four teams compete at the CrossFit Kenosha Throw down competition, in both scaled and RX divisions.
Pam VanBrocklin and Jenny Jones (women’s Scaled)
John Kutz and Alex Wirth (men's RX)
Jenny Eighmy and Dawn Swingen (women's RX)
Steph Rios and Kristin Kutz (women's RX)
This was Pam and Jenny’s first competition and they crushed it finishing in first place in the 1,000-meter row finishing at 3:33, with an overall finish of 15th out of 30 teams in the scaled division. The Kenosha throw down was also Alex’s first competition, Alex and John also won first place in the 1,000-meter row with a time of 2:52. They finished 12th out of 16 male RX teams. Another team that won the rowing event was Jenny and Dawn they finished with 3:26, and ended up in 7th out of 19 female RX teams. Lastly, Steph and Kristin finished in second place in the 1,000-meter row event with a time of 3:31, right behind Jenny and Dawn. Steph and Kristin won event 5, 5 minute AMRAP of 5 burpees and 5 thrusters at 65 pounds. They placed 2nd out of the 19 female RX teams.
Nice job to all of you that competed!