Crossfit Workout 16.1 – Injury Prevention Tips (VIDEO)

Jason, Therapydia Portland’s Clinic Director, did his first 16.1 today. Hear from his experience and watch him and Jonathan demonstrate how to do Open 16.1 with proper form and without injury. This video hip, shoulder and upper back mobilization and activation exercises. These exercises are also good for your workout cool downs.

      Exercises include:

    • Thoracic spine extension over a medicine ball
    • Couch stretch
    • Thoracic spine extension
    • Burpee prep
    • Shoulder activation
    • Split-squat lunge position

Each of these exercises will prepare you for the 16.1 Workout; complete as many rounds and reps as possible in 20 minutes of:

  • 25-ft. overhead walking lunge
  • 8 burpees
  • 25-ft. overhead walking lunge
  • 8 chest-to-bar pull-ups

Ready For The Open: Introduction To The CrossFit Open

In this Google Hangout, we discuss at a high-level what the CrossFit Games Open is, what the 10 components of fitness are and how we’ll help you with each of the upcoming five workouts.

The Crossfit Open is a five-week program during which one secret workout is released each week to challenge people to determine what their weaknesses are such as strength and motor control. Crossfit is all about functional movement at a high intensity and high intensity varies between individuals.

10 Components Fitness:

Cardio
Stamina
Strength
Flexibility
Power
Speed
Agility
Coordination
Balance
Accuracy

Over the next five weeks, we will analyze CrossFit Open workouts as they come out to help athletes prevent injuries. We will modify the movements based on potential pain areas to help you reach your Open goals.

The 2016 Open begins February 25 and ends on March 28. Check in next week to watch our analysis of the Open Workout 16.1. If you have questions in the meantime, please feel free to reach out to jason@therapydiaportland.com and jonathan@therapydianola.com.

New Beginnings At Therapydia Portland

We are excited to welcome Jason Villareal, DPT, ATC to the Therapydia Portland clinic.  Jason comes to Therapydia after successfully running two outpatient orthopedic physical therapy clinics, one in Newport Beach, CA and the other in Coos Bay, OR. Jason is eager and excited to contribute his clinical reasoning skill set and exceptional customer service to the Portland community.

Clinically Jason has been involved in the sports medicine and physical therapy field for the past 14 years. He has had the opportunity to work at the high school, collegiate, and professional level with athletes, while also helping patients in the pediatric, geriatric, inpatient, outpatient, transitional care and home health settings. This vast amount of experience has given Jason a unique skill set to treat all levels of patients. Jason is excited to contribute his knowledge and experience to this community and he takes pride in making positive outcomes for each and every patient that he encounters. Jason has spoken at large physical therapy conferences regarding clinical efficiency and was most recently invited to speak at Grand Rounds for the physicians at Bay Area Hospital regarding running analysis and injury prevention. Jason has participated in many specialty continuing education courses and is actively looking for ways to advance his knowledge for movement sciences incorporating technology into the physical therapy field.

Outside of the clinic Jason stays active with his beautiful wife Abbie and little girl Edie.

Physical Therapy, Health and Wellness between Kerns & Laurelhurst