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The TRUTH About Core Training…(Hint it’s More Than Abs!)

In Blog, Exercise by Gene0 Comments

There is so much confusion about THE core. Everyone wants a “stronger” core, and yet very few people ask what does that really mean? The (almost) mythical “core” is a dynamic system of strength and stability from your neck to your hips with efficient breathing. There is core beyond crunches and planks. Your core needs to function effectively at all …

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Proven Way to FINALLY Fix Your Upper Back Knot

In Blog, Exercise by Gene0 Comments

That nasty “knot” feeling we sometimes get in our upper back – it feels like it’s rooted deep in the upper back, but it can actually come from different places. Here are three ways to change your pain perception and work through that “knot”.     Lay flat on your belly and place your forearms out in front, bending your arms at …

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Yoga, Demystified: What you NEED to Know

In Blog, Exercise by Mandy Kaewsowatana0 Comments

Does the very word “yoga” sound daunting? Yoga is a philosophy that is expressed through physical movements, called asanas, mindful breathing, and is usually accompanied by meditation. Contrary to popular belief, yoga does not have to be mystical or impossible, or even a boring stretching session, as many people assume. What’s even better about yoga? You own your practice. Every …

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Stiff Back? Stiff Hips? Try This!

In Blog, Exercise by Gene0 Comments

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 …

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3 Most Common Soccer Injuries and How You Can Reduce Their Risk

In Blog, Exercise, Science by Ryan Smith0 Comments

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 …

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The Ultimate 5 Minute Soccer Warm Up

In Blog, Exercise, Science by Ryan Smith0 Comments

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 …

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The Ultimate 5 Minute Golf Warm Up

In Exercise, Science by Gene0 Comments

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 …