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How to Effectively Deal with Stress at Work..in 3 Easy Steps!

In Blog, Science by Gene0 Comments

We all experience stress, but we don’t all process stress the same way. Stress. It’s inevitable.  How to REDUCE Stress at WorkDeath. Taxes. And Stress. Three constants. We ALL experience stress (especially from death and taxes but thats a different topics). We DON'T ALL process stress the same way. Some are better than others. It doesn't have to be complicated. …

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The Psychology of Resolutions

In Blog, Science by Mandy Kaewsowatana0 Comments

Resolutions are easy to make but hard to keep. Why? There’s an intricate cognitive process your brain goes through when you set any kind of goal for yourself, and resolutions are no exception. In order to have a chance at achieving your goals, they must be SMART – Specific, Measurable, Achievable, Relevant, and Timely. If you set unrealistic goals, you’re …

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Tight Hamstrings? Tight Quads? Think Again!

In Blog, Science by Ryan Smith0 Comments

Tight Quads? Tight Hamstrings? It might not be your muscles! Nerves supply the muscles. Nerves need movement too! Tight Hamstrings? Feeling tightness in the back of the leg is often the most common tightness people tell us about. It usually starts with “I can’t touch my toes!” This is most commonly felt in the hamstring muscle, but if it is …

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How ACL Sport Injuries Happen: 3 Common Mechanisms

In Blog, Science by Ryan Smith0 Comments

  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 …

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Understanding Knee Anatomy for ACL Injury Management [Video]

In Blog, Science by Gene0 Comments

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 …

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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 …

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3 Movements All Youth Athletes Need to Master

In Blog, Science by Ryan Smith4 Comments

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 …

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3 Popular Posture Myths Busted

In Blog, Science by Ryan Smith0 Comments

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 …

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Anatomy of Movement: Over Head Strict Press

In Blog, Science by Ryan Smith0 Comments

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 …

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Mythbusting Pain– This Will Change Your Perspective

In Blog, Science by Ryan Smith1 Comment

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 …

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Low Back Pain Movement Progressions That Feel Amazing

In Blog, Science by Ryan Smith1 Comment

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

In Blog, Science by Ryan Smith0 Comments

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 …

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This is Dry Needling–Does it Work?

In Blog, Science by Ryan Smith0 Comments

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 …

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Anatomy of Movement: Push Up

In Blog, Science by Ryan Smith0 Comments

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 …

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Anatomy of Movement: The Squat

In Blog, Science, Vlog by Ryan Smith1 Comment

 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 …

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Mythbusting Episode 1: Low Back Pain

In Blog, Mythbusters, Science by Ryan Smith1 Comment

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: …

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See a Physiotherapist for Low Back Pain

In Blog, Science by Ryan Smith2 Comments

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 …

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Is CrossFit Too Intense?

In Blog, Science by Gene0 Comments

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 …