Wednesday, March 31, 2021

15 basic habits you can start now to become more successful every day:

  1. Go to bed and wake up at a consistent time every day. This will stabilize your circadian rhythm and naturally make you tired at the same time every day. Waking up at the same time will improve alertness, brighten your mood, decrease pain, and much more.
  2. Accept failure as a lesson. Many people allow failure to hold them back from success. The fear of failure prevents them from following their dreams or being open to a new life path. Failure is an opportunity to find what works and what doesn’t. It’s an opportunity to start over again and make things better.
  3. Exercise regularly and eat healthy brain foodDaily exercise decreases stress, reduces risks of chronic illness, promotes healthy sleep patterns and overall health.
  4. Focus on productivity, not just the appearance and feeling of “being busy." Determine the time of day you seem to have the most energy and focus and dedicate that time to priority projects. Shut off your electronics if it helps.
  5. Set S.M.A.R.T. goals. These goals are much easier to track. S.M.A.R.T. goals includes specific details about the plan, action, and monitoring method. They also make it easy to identify missed targets.
  6. Find balance in your life. Think about the life that you want to live and determine the job or career that will allow you to live that lifestyle and support yourself financially. Create a schedule if you need to ensure balance.
  7. Create and carry around to-do lists. Crossing tasks off a checklist helps you to feel accomplished and accountable to the goals you set for yourself.
  8. Focus on positive thinking, speaking, and writing (meditate). There are many health benefits to positive thinking! It helps to lower rates of depression and stress and helps you to develop coping skills when hard times come.
  9. Drink the appropriate amount of water to stay hydrated. There are many benefits to staying hydrated. Water helps your organs function properly, regulates body temperature, boosts performance levels, and so much more.
  10. Go where the action is (don’t shy away from challenges). Successful people don’t sit around hoping to catch some good luck: they’re always seeking solutions and remain open to alternate outcomes. 
  11. Spend quality time with loved ones. Everything in the world is changing and evolving. We can see it in the lives of the people we love! The more time we spend with family, we will see the changes, growth, and progress they are making in their lives. This makes you appreciate and love them more. Seeing them progress should also inspire you to chase your dreams and find success.
  12. Be kind to everyone, even a simple hello. Being kind and helping others to succeed makes both parties happy, and they’ll likely return the favor or help others in need.
  13. Be quick to forgiveForgiveness is a strong leadership skill that can help you cultivate greater loyalty, both at work and in your personal life.
  14. Be grateful for what you have. There are psychological benefits to recognizing and appreciating the good things happening for you and the uplifting people that are already in your life. It helps to decrease depression and stress.
  15. Don’t give up!

Friday, March 19, 2021

CrossFit Open Workout 21.2 is:

  • CrossFit Open Workout 21.2 is a 17.1 repeat:
    • For time:
      10 dumbbell snatches (50 lbs. / 35 lbs.)
      15 burpee box jump-overs (24-in. / 20-in.)
      20 dumbbell snatches
      15 burpee box jump-overs
      30 dumbbell snatches
      15 burpee box jump-overs
      40 dumbbell snatches
      15 burpee box jump-overs
      50 dumbbell snatches
      15 burpee box jump-overs
      20 Minute Time Cap
  • Here is the complete 21.2 workout description and strategy guides.

DB Snatch Tips:

  • Use your legs. Your back is going to get tired
  • Squeeze your glutes and breathe
  • Punch your arms quickly
  • Take a breath at the top of the movement
  • Transition the dumbbell on the way down
When you get fatigued. Take three to five breaths and get back to the dumbbell.

Master the Burpee Box Jump Over

  • Keep moving.
  • Get to the bottom of your burpee as fast as possible each rep. This way mentally you just need to get up.
  • Keep moving. Ha. Keep telling yourself to keep moving.
  • Minimize your footwork, step down if needed, but get to your burpee as quickly as you can


Friday, March 12, 2021

OPEN Workout 21.1 is.......

 For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Even if you try to pace yourself, the shoulder fatigue in this workout is no joke.

Some of the fittest people we know were missing double unders, faceplanting, and floor flopping all over the place.

Here are a few words of wisdom before you take on CrossFit Open WOD 21.1

1.  Pace yourself & Stay in control! 

As a tortoise, I thought I was prepared to go slow.   But as a very, very tall tortoise, I started to have breakdowns in form causing me to worry about my elderly spine. 

It's not worth injuring yourself to come in 87,438th place, so keep your core tight, stay in control of your movement, and rest as needed.

2.  Did we mention your shoulders would get tired? 

We meant they would be absolutely destroyed. 

To minimize this effect, work on keeping your hands in under your shoulders. 

However, today is probably not the day you'll fix your form completely and ride off into the sunset (it takes practice), so just file away this double under knowledge so you know how to improve next time...

Hands under shoulders = Less shoulder fatigue

3.  Lay your rope down in an intelligent way.

You may be tempted to body-slam, karate chop, or front kick your rope after each set of double unders. 

Resist the urge to do this.

The more time you spend detangling your rope after each round, the worse your score will be.

You can always pick a fight with your rope later after you're able to move your arms again.

4. Double knot your shoes.

This is simple and may sound dumb but remember to double knot your laces. 

Nothing is more annoying in a high stakes WOD than pausing to tie your shoes while your neighbor buzzes through another set of double unders.

5.  Go to your quiet place.

This may not be feasible based on your gym's practices, but try turning the volume down enough that you can still hear your rope. 

We know it's important to cover the embarrassing grunts, groans, and nauseous weeping, but the sound of your rope is part of the sensory feedback you use to nail your dubs. 

Don't discount this element.

Good Luck!

We're rooting for you all the way from Double Under Wonderland, and we've got a high five waiting for anyone with the guts to take on something as challenging as the CrossFit Open.

May your doubles be undered, and your walls be walked!

Monday, March 1, 2021


 Physical therapy isn’t just for rehabilitation or athletes in training. There are many reasons why a person might need the assistance of a physical therapist, including injuries, illnesses, and chronic pain conditions.

We put together a list of five basic indicators that you need to visit a physical therapist. If any of these apply to you, be sure to call our office today and set up an appointment with one of our therapists! We’ll have you back up and on your feet, feeling your best in no time.


There may not be any specific injury or pain you’re currently experiencing, but you’ve noticed it’s more difficult to do the things you enjoy. This can be one of the most obvious factors when it comes to needing physical therapy.

Whether it’s due to a chronic condition such as arthritis or general wear and tear on your joints and muscles, physical therapy can help you get back to the activities you love.


Have you noticed you’ve got a lot of aches and pains, or even bruises, from random instances where you’ve been hurt? If you’re pulling muscles often or falling more frequently you would likely benefit from working with a physical therapist.

You may need to learn new ways of warming up or cooling down after your favorite activities to reduce the chance of pulling a muscle or tendon. A trained physical therapist can teach you exercises that can improve your balance and increase overall stability.


You may be one of millions of individuals that sit in the same position, doing the same type of work for hours at a time. This might not seem like an obvious reason to need physical therapy, but when you’re less active, your muscles and joints take the biggest hit.

It doesn’t matter if you’re standing or moving around, moving your body in the same way (such as always lifting or pulling items off of shelves) can result in a repetitive injury. Carpal tunnel or tennis elbow are common injuries that are often caused by repetitive movements.

A physical therapist can teach you simple exercises to treat the condition. A therapist can also show you how to perform repetitive tasks in ways that will prevent future injuries from occurring.


Physical therapy is especially important if you have or will spend a significant amount of time lying in a hospital bed. It’s necessary to keep muscles and joints as flexible as possible during the healing process.

After even minor surgery, your body is struggling to heal and recover to its normal state. No matter what type of surgery you’ve just had or have scheduled on the books, physical therapy can help you more quickly regain strength and flexibility.

A physical therapist can also design a program to reduce the amount of scar tissue that forms after surgery. Physical therapy can help you return to your regular routine as quickly as possible.


Reducing and eliminating any type of ongoing pain will enable you to more fully participate and enjoy your daily activities. Sharp pain, especially if it’s ongoing, maybe a sign of a serious injury. It could be a pulled muscle or possibly a stress fracture. The sooner an injury is treated the more likely it will heal quickly.

There is also the chance that an injury will get worse if it is not treated in a timely manner. A physical therapist can do an evaluation and get you started on a treatment program to treat the root cause of your pain.


According to the American Physical Therapy Association, physical therapy can help not only with overall wellness, but also injury prevention.

A physical therapist is a movement specialist, educated in analyzing mobility issues with walking, running, jumping, bending, stretching, and almost every other form of physical activity. Our physical therapist can pinpoint problem areas and create a customized treatment plan aimed at improving those areas.

The purpose of physical therapy remains the same regardless of why you find yourself calling our office! Perhaps you are still suffering from the lingering pain of an injury. Perhaps you are recovering from a surgery and trying to get your range of motion back. Maybe you’ve noticed it’s just not as easy for you to navigate as it used to be.

Whatever the case may be, physical therapists are dedicated to relieving your pain and getting you back to your peak level of physical health.

Through in-office sessions and at-home exercises, patients strengthen their muscles and joints, improve their balance, build endurance, and experience pain relief, all without the unwanted harmful risks of drugs or surgery.