We are going to teach you a simple yet effective three step movement progression to make your hips and back feel loose, limber and amazing. This movement progression we often teach to our physical therapy and HoCo CrossFit community. It helps your hips and spine move in ways often limited throughout the day. Remember, your spine and your hips have …
How ACL Sport Injuries Happen: 3 Common Mechanisms
We’ve broken down the anatomy already in this post here, now let’s take a look at how ACL injuries commonly happen. We know there is a common mechanism of injury. This mechanism can be a result of two events. A contact event, where another athlete, object, or force puts the knee in a position that causes the ACL to …
Understanding Knee Anatomy for ACL Injury Management [Video]
We see a lot of athletes, including youth athletes, for physical therapy and performance training here at Recharge|HoCo CrossFit. One of the most common questions we hear is “how can I prevent an ACL injury?” There is no concrete way to prevent injuries. However, you can reduce the risk. It starts by understanding the anatomy. Let’s take a look inside …
Men’s Guide to Understanding Postpartum Women
This guide is for you to understand a few basic things about your wives, friends, siblings, or any woman for that matter who had a child and is now getting back into fitness. I help women get back into exercise as a physical therapist at Recharge and below is a list that I have learned from these wonderful women who’ve …
3 Most Common Soccer Injuries and How You Can Reduce Their Risk
Injury prevention and prediction have become increasingly popular terms as sports injuries seem to be on the rise across all ages of soccer athletes. At Recharge|HoCo CrossFit we challenge athletes to load and perform a variety of movements. However, prevention and prediction appear to be not as black and white as we once thought. Soccer injuries are largely unpredictable. As …
The Ultimate 5 Minute Soccer Warm Up
Ready the work horses of your body for the soccer field in this warm up! Use the soccer warm up as a chance to explore movements that you rarely find yourself in and become efficient in all different directions. When working with a lot of our youth soccer players at Recharge|HoCo CrossFit, whether it’s physical therapy from injury or for …
3 Movements All Youth Athletes Need to Master
Introduction: Youth athletes have a lot on their plates now a days. From year round practice, to club teams, to the school teams, to summer camps; their sports can feel like full time job. You can hear all our thoughts on youth sports in our mythbusting episode. Often lost amongst the noise and busy schedules is the development of movement …
It’s time to Rethink Your Normal
The human body is amazing. We have people come in to Recharge|HoCo CrossFit all the time who have been dealing with aches and pains for years, decades even. They talk about how they learn to live with pain. Or learn to live with not being able to do certain things. This may be due to pain or due to a …
3 Popular Posture Myths Busted
How Important Is Your Posture? Introduction: We sit for prolonged periods. That’s part of our life. Whether it’s at work, at home, or driving–sitting is commonplace. We also use phones, tablets and other forms of technology…a lot. This means we maintain certain postures for prolonged periods of time. Unfortunately, we begin to make various correlations and even worse use good …
Anatomy of Movement: Over Head Strict Press
This is how you do an over head strict press. What is an over head strict press? The strict press is movement that is vital to any program–especially here at Recharge|HoCo CrossFit. It addresses a range of motion that we do not utilize enough in our daily lives which is having our arms overhead. That reason alone gives way to …
Demystifying CrossFit: It’s Not All About Lifting Heavy Weights
CrossFit Goes Beyond Only Lifting Heavy Weights. Introduction On this installment of Demystifying CrossFit from Recharge|HoCo CrossFit we look at the idea of heavy weights. You’ve seen the videos, you may have even had the experience, or perhaps simply been in a CrossFit box to hear the noise of weights on barbells being thrown around. That is not the only …
Mythbusting Pain– This Will Change Your Perspective
How Much Do You Really Know About Pain? This Discussion About Pain May Surprise You! Myth #1: “Pain means that I have tissue damage” Growing up we still believed the notion that if you were in pain, you had an injury or were damaging a part of your body. That narrative is now shifting as we begin to understand …
Low Back Pain Movement Progressions That Feel Amazing
Introduction to Low Back Pain Low back pain. There is so much out there on what is right and what is wrong. You can spend an entire day just googling “low back pain” and going through all the articles. What we hope to do with these posts on low back pain is to give you actionable steps and movements to …
Anatomy of Movement: The Pull-Up
The infamous pull-up is a movement that many strive to get “at least one.” It takes a great degree of strength and confidence to perform– making it a perfect movement to highlight in this episode of anatomy of movement. We are looking at a strict pull-up. Not a kipping pull-up which uses the lower body to propel up to the …
This is Dry Needling–Does it Work?
Introducing Dry Needling. Now let’s see how well it works! There are multitudes of manual therapy “tools” that physical therapists have at their disposal to help with the perception of how your body feels. Often you can feel tight, restricted, or painful amongst a many other descriptors that may limit you from your daily activities or participating in exercise. We …
Mythbusting: Youth Sports and Early Specialization
Welcome back to another episode of mythbusting from Recharge|HoCo CrossFit in Ellicott City! Today’s focus is on youth sports and early sports specialization. Youth training has a lot of myths surrounding it and we dive into 3 of the most popular ones here! Myth #1: “Early sports specialization will help my kids performance and get them to an elite …
Anatomy of Movement: Deadlift
The deadlift is one of the foundational movements you NEED to know. Let’s breakdown the deadlift with the Recharge Anatomy of movement. Strength training for the longest time was viewed as debilitating to your mobility and even worse, bad for your heart 😱. Those days have long past. Enter, the deadlift. Believe it or not, the deadlift was once referred …
Meet Dr. Ryan Smith
Hi. I’m Dr. Ryan Smith. You can call me Ryan. I get the opportunity to talk about myself a bit here, so I’ll keep it short and tell you all of a story that I believe summarizes up myself as a person. I must have been 19 at the time, back home for summer from college. We had a garage …
7 Ways Mindfulness Helps Your Overall Health
Are you in control of your thoughts? Mindfulness is starting to gain ground as a mainstream topic. The practice of mindfulness is something that continually shows positive overall health outcomes in research. Mindfulness practice is being rapidly applied throughout people’s lives. At Recharge we understand the impact a mindfulness practice can have for individuals, which is why we do our …
Anatomy of Movement: Push Up
Anatomy of Movement: Push Up We’ve looked at the Squat, now let’s look at the push up! The push up is a fundamental movement that reflects the skill and strength of any person. It requires strength for the actual push from the arms but also the skill to maintain proper positioning throughout the range of motion. With this mindset, we …
Mythbusting: Physical Therapy
MYTHBUSTING: PHYSICAL THERAPY This week’s mythbusting episode explores everything physical therapy or as known around the world, physiotherapy (with a little help from our business partner, Ben Fung, who is visiting all the way from San Diego!). Despite having great patient satisfaction overall, physical therapy is still a relative unknown in its ability to help individuals with a wide array …
Vlog #5- Callie
Say Hi to Callie! We have an employee! Well… really an intern. Well… really to us, she is just Callie. An intern. An employee. A Recharge team member! Callie arrived as a community liaison to help with a little bit of everything as Recharge grows. She is also a pre-PT student here to learn about everything CrossFit, Physical Therapy, …
Mythbusting Episode 3: CrossFit
There is a lot of stigma and emotion surrounding CrossFit and sometimes that can muddy the water in terms of what we do and do not know about CrossFit. Today’s mythbusting episode focuses on three myths involving CrossFit. “CrossFit is synonymous with injury.” What we are starting to see as more studies come out in regards to injury and CrossFit …
Anatomy of Movement: The Squat
Anatomy of Movement: Squat Squatting is often considered the holy grail in fitness. Why? It’s one of the most comprehensive and adaptable movements to build lower body strength.. more importantly though, it is the equivalent to us getting up and out of a chair. You may be surprised to know that two clinical tests utilized to assess independence and function …
Mythbusting Episode 2: Aging
Recharge MYTHBUSTERS Episode 2: Aging “If you didn’t know how old you are, how old would you think you are?” – Satchel Paige Aging has a lot of connotations along with it, some good, some bad but more importantly agin has a lot of myths surrounding what health and age have to do with one another. In this episode …
VLOG 4: Fun, Fit and Wine
2 Mile Walk. 10,000 Friends. Wine in the Woods. We are approaching one month since we opened. Every week brings about a new adventure and new connection. This week amongst the usual physical therapy, CrossFit and business development, we took some time to support Howard County and hang out with people from our community. Oh and drink some wine. We …
Mythbusting Episode 1: Low Back Pain
Health and Fitness MYTHBUSTERS Episode 1: Low Back Pain Recorded Live from Recharge Low back pain is confusing, frustrating, and bothersome for a vast majority of individuals throughout their lives. In this mythbusting episode we tackle the confusion surrounding low back pain and some of the myths that seem to have lingered around longer than they should be. Myth #1: …
See a Physiotherapist for Low Back Pain
You Should See a Physiotherapist for Low Back Pain We’ve all known someone, or have ourselves, experienced low back pain. In fact, most of us will experience at least one episode of low back pain in our lives. This is not meant to be alarming, on the contrary, we believe that it views low back pain as a part of life …
Is CrossFit Too Intense?
CrossFit has a stigma of being “too intense.” What does that mean? What is a hard work out? How can we objectively define intensity? In two ways… One way is called rate of perceived exertion. The other, a more widely known way, is heart rate. If you regularly measure your RPE and HR you can create an objective and accurate …
Vlog 3: First Week
Welcome to Recharge Grand opening went off without a hitch. It was great. Now it’s time to open the doors. Recharge and HoCo CrossFit are officially open for business. So how do we spread the word and get people to sign up? How do we take a world-class facility and make it a world-class community experience? Great question! In this …
Vlog Two: Week of Grand Opening
The week of the grand opening! Finally. After months of build out the week leading up to the grand opening was filled with late nights, last minute adjustments, and a lot of “little” things. The things you never thought of when considering opening a health hub. It was a whirlwind of a week, but one that has created a lot …
Vlog One: Delivery Day
Every week Gene and I will be recording our thoughts on the process that is Recharge. If the Start Up Experience is the insight into the how and the why, the Vlogs are for us to really examine the what of Recharge. What is going on behind the scenes? What do we think of it? What is failing? What is …
Stiff Back? Stiff Hips? Try This!
We are going to teach you a simple yet effective three step movement progression to make your hips and back feel loose, limber and amazing. This movement progression we often teach to our physical therapy and HoCo CrossFit community. It helps your hips and spine move in ways often limited throughout the day. Remember, your spine and your hips have …
3 Most Common Soccer Injuries and How You Can Reduce Their Risk
Injury prevention and prediction have become increasingly popular terms as sports injuries seem to be on the rise across all ages of soccer athletes. At Recharge|HoCo CrossFit we challenge athletes to load and perform a variety of movements. However, prevention and prediction appear to be not as black and white as we once thought. Soccer injuries are largely unpredictable. As …
The Ultimate 5 Minute Soccer Warm Up
Ready the work horses of your body for the soccer field in this warm up! Use the soccer warm up as a chance to explore movements that you rarely find yourself in and become efficient in all different directions. When working with a lot of our youth soccer players at Recharge|HoCo CrossFit, whether it’s physical therapy from injury or for …
The Ultimate 5 Minute Golf Warm Up
When working with golf clients at Recharge|HoCo CrossFit, whether it’s physical therapy from injury or for performance, we strongly advocate a proper warm up. Aside from the known benefits such as improved blood flow, better dexterity and reduction of injury risk– a sport specific warm up prepares your nervous system for efficiency. Moving through task specific activities in the warm …
Mythbusting Episode 3: CrossFit
There is a lot of stigma and emotion surrounding CrossFit and sometimes that can muddy the water in terms of what we do and do not know about CrossFit. Today’s mythbusting episode focuses on three myths involving CrossFit. “CrossFit is synonymous with injury.” What we are starting to see as more studies come out in regards to injury and CrossFit …
Mythbusting Episode 2: Aging
Recharge MYTHBUSTERS Episode 2: Aging “If you didn’t know how old you are, how old would you think you are?” – Satchel Paige Aging has a lot of connotations along with it, some good, some bad but more importantly agin has a lot of myths surrounding what health and age have to do with one another. In this episode …
Mythbusting Episode 1: Low Back Pain
Health and Fitness MYTHBUSTERS Episode 1: Low Back Pain Recorded Live from Recharge Low back pain is confusing, frustrating, and bothersome for a vast majority of individuals throughout their lives. In this mythbusting episode we tackle the confusion surrounding low back pain and some of the myths that seem to have lingered around longer than they should be. Myth #1: …
How ACL Sport Injuries Happen: 3 Common Mechanisms
We’ve broken down the anatomy already in this post here, now let’s take a look at how ACL injuries commonly happen. We know there is a common mechanism of injury. This mechanism can be a result of two events. A contact event, where another athlete, object, or force puts the knee in a position that causes the ACL to …
Understanding Knee Anatomy for ACL Injury Management [Video]
We see a lot of athletes, including youth athletes, for physical therapy and performance training here at Recharge|HoCo CrossFit. One of the most common questions we hear is “how can I prevent an ACL injury?” There is no concrete way to prevent injuries. However, you can reduce the risk. It starts by understanding the anatomy. Let’s take a look inside …
3 Most Common Soccer Injuries and How You Can Reduce Their Risk
Injury prevention and prediction have become increasingly popular terms as sports injuries seem to be on the rise across all ages of soccer athletes. At Recharge|HoCo CrossFit we challenge athletes to load and perform a variety of movements. However, prevention and prediction appear to be not as black and white as we once thought. Soccer injuries are largely unpredictable. As …
The Ultimate 5 Minute Soccer Warm Up
Ready the work horses of your body for the soccer field in this warm up! Use the soccer warm up as a chance to explore movements that you rarely find yourself in and become efficient in all different directions. When working with a lot of our youth soccer players at Recharge|HoCo CrossFit, whether it’s physical therapy from injury or for …
The Ultimate 5 Minute Golf Warm Up
When working with golf clients at Recharge|HoCo CrossFit, whether it’s physical therapy from injury or for performance, we strongly advocate a proper warm up. Aside from the known benefits such as improved blood flow, better dexterity and reduction of injury risk– a sport specific warm up prepares your nervous system for efficiency. Moving through task specific activities in the warm …
3 Movements All Youth Athletes Need to Master
Introduction: Youth athletes have a lot on their plates now a days. From year round practice, to club teams, to the school teams, to summer camps; their sports can feel like full time job. You can hear all our thoughts on youth sports in our mythbusting episode. Often lost amongst the noise and busy schedules is the development of movement …
3 Popular Posture Myths Busted
How Important Is Your Posture? Introduction: We sit for prolonged periods. That’s part of our life. Whether it’s at work, at home, or driving–sitting is commonplace. We also use phones, tablets and other forms of technology…a lot. This means we maintain certain postures for prolonged periods of time. Unfortunately, we begin to make various correlations and even worse use good …
Anatomy of Movement: Over Head Strict Press
This is how you do an over head strict press. What is an over head strict press? The strict press is movement that is vital to any program–especially here at Recharge|HoCo CrossFit. It addresses a range of motion that we do not utilize enough in our daily lives which is having our arms overhead. That reason alone gives way to …
Mythbusting Pain– This Will Change Your Perspective
How Much Do You Really Know About Pain? This Discussion About Pain May Surprise You! Myth #1: “Pain means that I have tissue damage” Growing up we still believed the notion that if you were in pain, you had an injury or were damaging a part of your body. That narrative is now shifting as we begin to understand …
Low Back Pain Movement Progressions That Feel Amazing
Introduction to Low Back Pain Low back pain. There is so much out there on what is right and what is wrong. You can spend an entire day just googling “low back pain” and going through all the articles. What we hope to do with these posts on low back pain is to give you actionable steps and movements to …
Anatomy of Movement: The Pull-Up
The infamous pull-up is a movement that many strive to get “at least one.” It takes a great degree of strength and confidence to perform– making it a perfect movement to highlight in this episode of anatomy of movement. We are looking at a strict pull-up. Not a kipping pull-up which uses the lower body to propel up to the …
This is Dry Needling–Does it Work?
Introducing Dry Needling. Now let’s see how well it works! There are multitudes of manual therapy “tools” that physical therapists have at their disposal to help with the perception of how your body feels. Often you can feel tight, restricted, or painful amongst a many other descriptors that may limit you from your daily activities or participating in exercise. We …
Anatomy of Movement: Push Up
Anatomy of Movement: Push Up We’ve looked at the Squat, now let’s look at the push up! The push up is a fundamental movement that reflects the skill and strength of any person. It requires strength for the actual push from the arms but also the skill to maintain proper positioning throughout the range of motion. With this mindset, we …
Anatomy of Movement: The Squat
Anatomy of Movement: Squat Squatting is often considered the holy grail in fitness. Why? It’s one of the most comprehensive and adaptable movements to build lower body strength.. more importantly though, it is the equivalent to us getting up and out of a chair. You may be surprised to know that two clinical tests utilized to assess independence and function …
Mythbusting Episode 1: Low Back Pain
Health and Fitness MYTHBUSTERS Episode 1: Low Back Pain Recorded Live from Recharge Low back pain is confusing, frustrating, and bothersome for a vast majority of individuals throughout their lives. In this mythbusting episode we tackle the confusion surrounding low back pain and some of the myths that seem to have lingered around longer than they should be. Myth #1: …
See a Physiotherapist for Low Back Pain
You Should See a Physiotherapist for Low Back Pain We’ve all known someone, or have ourselves, experienced low back pain. In fact, most of us will experience at least one episode of low back pain in our lives. This is not meant to be alarming, on the contrary, we believe that it views low back pain as a part of life …
Is CrossFit Too Intense?
CrossFit has a stigma of being “too intense.” What does that mean? What is a hard work out? How can we objectively define intensity? In two ways… One way is called rate of perceived exertion. The other, a more widely known way, is heart rate. If you regularly measure your RPE and HR you can create an objective and accurate …
The Start Up Experience
Transparency. It’s a word that means a lot to us at Recharge. It demands that we be upfront with our costs but more importantly, with our story. The Start Up Experience produced by UpDoc Media is the accumulation of the day to day inner workings, struggles, and successes of Recharge. Recharge started as an idea and now has become an …
Vlog #5- Callie
Say Hi to Callie! We have an employee! Well… really an intern. Well… really to us, she is just Callie. An intern. An employee. A Recharge team member! Callie arrived as a community liaison to help with a little bit of everything as Recharge grows. She is also a pre-PT student here to learn about everything CrossFit, Physical Therapy, …
Mythbusting Episode 3: CrossFit
There is a lot of stigma and emotion surrounding CrossFit and sometimes that can muddy the water in terms of what we do and do not know about CrossFit. Today’s mythbusting episode focuses on three myths involving CrossFit. “CrossFit is synonymous with injury.” What we are starting to see as more studies come out in regards to injury and CrossFit …
Anatomy of Movement: The Squat
Anatomy of Movement: Squat Squatting is often considered the holy grail in fitness. Why? It’s one of the most comprehensive and adaptable movements to build lower body strength.. more importantly though, it is the equivalent to us getting up and out of a chair. You may be surprised to know that two clinical tests utilized to assess independence and function …
Mythbusting Episode 2: Aging
Recharge MYTHBUSTERS Episode 2: Aging “If you didn’t know how old you are, how old would you think you are?” – Satchel Paige Aging has a lot of connotations along with it, some good, some bad but more importantly agin has a lot of myths surrounding what health and age have to do with one another. In this episode …
VLOG 4: Fun, Fit and Wine
2 Mile Walk. 10,000 Friends. Wine in the Woods. We are approaching one month since we opened. Every week brings about a new adventure and new connection. This week amongst the usual physical therapy, CrossFit and business development, we took some time to support Howard County and hang out with people from our community. Oh and drink some wine. We …
Mythbusting Episode 1: Low Back Pain
Health and Fitness MYTHBUSTERS Episode 1: Low Back Pain Recorded Live from Recharge Low back pain is confusing, frustrating, and bothersome for a vast majority of individuals throughout their lives. In this mythbusting episode we tackle the confusion surrounding low back pain and some of the myths that seem to have lingered around longer than they should be. Myth #1: …
Vlog 3: First Week
Welcome to Recharge Grand opening went off without a hitch. It was great. Now it’s time to open the doors. Recharge and HoCo CrossFit are officially open for business. So how do we spread the word and get people to sign up? How do we take a world-class facility and make it a world-class community experience? Great question! In this …
Vlog Two: Week of Grand Opening
The week of the grand opening! Finally. After months of build out the week leading up to the grand opening was filled with late nights, last minute adjustments, and a lot of “little” things. The things you never thought of when considering opening a health hub. It was a whirlwind of a week, but one that has created a lot …
Vlog One: Delivery Day
Every week Gene and I will be recording our thoughts on the process that is Recharge. If the Start Up Experience is the insight into the how and the why, the Vlogs are for us to really examine the what of Recharge. What is going on behind the scenes? What do we think of it? What is failing? What is …
