CrossFit Open 22.2 – Never Again

Deadlift, Burpees, Breathing, & Avoidance

Another test and another experience. CrossFit Open 22.2 was just like every other workout, but was unique because of the pyramid challenge. I hope you did well, stayed safe, and learned a lot. I know I did.

Enjoy the video highlighting the two most important concepts that we “never again” want to miss in this workout or any other.


  • Breathing and Bracing are connected in that they should support each other. However, they should not be specifically dependent upon each other. In other words, you should be able to breath, brace, and move without needing them to be specifically connected. The training you do in warmups, planking, holds, and loaded walks, should transition to your ability to continue breathing, bracing, and moving under extreme fatigue… 22.2!
  • In terms of complexity and intrigue, the movements in this workout were… BORING! However, that doesn’t mean we should avoid it. In fact, this is the exact type of workout I need to focus on more in my training. If you have a tendency to cherry pick only the workouts you enjoy or are already good at, stop! You aren’t doing yourself any good. You should be actively seeking those that challenge your improvement and attack your weaknesses. Getting stronger at a strength doesn’t make you any better at the things you struggle with. Yet, improving on a weakness allows you to expand your strengths. Focus energy on the right areas to make monster gains over time.

Good Luck and #keepmoving


CrossFit Open 22.1 – Never Again

New Segment, Same Focus

Welcome Back Friends,

Having competed in the Worldwide Open since its start in 2011, I have continuously trained for the purpose of longevity and incremental improvement over time. In 2013, I started putting out Strategy and Preparation videos as well as Repeat videos to help educate my patients and the entire CrossFit community. The goals was to help participants understand how to prepare and approach workouts and how to improve on a repeat attempt.

Seeing CrossFit evolve significantly over this time, I wanted to do the same. So, you are now seeing the “Never Again” series for each Open workout. Instead of focusing so much on instantaneous performance, I want to focus on long term adaptations. In other words, I want to produce content based on how to understand the lessons from a specific workout and how we can improve across the board in the years to come. Welcome to the “Never Again Series”… enjoy the video!

22.1 Never Again Highlight

  • Wall Walk – Learn a Rhythm moving up the wall and back down – preferably 4 steps up and 3 steps down. Also, refine your overhead shape to protect your back, neck, and shoulders while increasing your efficiency. Long story short, burn less energy with each repetition as you move quickly from a strong bottom and top position. Look at the different variations of handstand practice and the seated overhead press to help you get better.
  • Dumbbell Snatch – Understand the bottom shape and avoid letting the dumbbell drift forward or allowing the low back to round. Learn to transition the dumbbell high in the movement so that you can easily find a strong and stable bottom position. The stretch in the video will help if you struggle with achieving a good shape.
  • Box Jump Over Step-down – Do you squat to full depth? What about your squat clean, thruster, or wallball? If you are consistently hitting a deep squat position, then this task was very easy. If you are struggling with stable depth, this movement was awful. Check out the stretch in the video so you can get better any time you walk into the gym.

I hope you enjoyed this segment. Never again will you feel the way you did in this workout if you take these concepts and work them into your everyday training.

Good Luck and #keepmoving


Keep Moving

When Things Fall Apart, Keep on Going!

So it February. And there was a snow storm. Not to mention there have undoubtedly been things that have distracted you from your 2022 goals. In other words, many of us have fallen short of perfection with making 2022 our year.

No worries!

Seriously, if you started this thinking you would be perfect then you were dreaming. You are a human and you live on a planet called earth that operates within chaos. So, there is no perfect.

See… you’re off the hook.

Enjoy this video discussing the inevitability of set backs and things you can do to get back on track.

  • Don’t panic – Set backs are inevitable and should be expected. Don’t beat yourself up for doing something that was obviously going to happen. Instead accept it and move on to the next phase of your improvement.
  • Regroup – The set back can give you an opportunity to assess you plan and your adherence. If you were doing great, get back on that horse and ride! If you were struggling, assess where you might need some modifications to help move things forward.
  • Recommit – Once your evaluation is complete and you are ready to start again, find the same excitement you had at the start. If it’s tough, remember you are doing this for you (the most important person in your life). Let’s Go!
  • Remember – This whole thing wasn’t about perfection, it was about PROGRESSION. Progression is like the stock market. There will be ups and downs with highs and lows. But if we do it right, we should see progression… Up and to the Right!

Up Next… At Home Options

We are in the heart of winter. Snow is on the ground and we are likely to see a few more dustings as the coldest temperatures are yet to come. It crappy to say out loud. But, it’s true.

That reality means that most people like to stay inside and minimize their outside travel and exposure. So, we will take the next month to help you build out your low profile and low cost home gym.

See you soon and #keepmoving

HPC Doctors and Staff

No one should be stuck with shoulder pain

Shoulder Pain Relief

We Help Young and “Advanced” Patients with Shoulder Pain

Shoulder pain is awful. We use our arms all day long and feeling pain with each movement is taxing. And though the shoulder is complex, it generally responds very well to our treatment protocol.

We see athletes, weekend warriors, and those on Medicare with this issue and each group experiences positive results to our care. Granted, the 16 year-old responds quicker than the 60 year-old, but they both regain their capabilities.

Enjoy the video that explains a little more about our at-home process.

  • Shoulder pain is a very common condition
  • We successfully manage patients of all ages and backgrounds
  • Our in-office treatments work great
  • Our at-home rehab exercises are game-changers
  • You or someone you know can get relief!

Good Luck and #keepmoving

HPC Doctors and Staff

Are You Recovering?

3 Things to Ensure Maximum Recovery and Results

Some of you are finding that your new years goals are becoming harder and harder to follow. We spend so much time channeling our passion to improve and work harder that we can often forget the other side of the coin. This is a story of yin and yang. Our inner drive to get better is the yin and without an equally balance yang, or recovery strategies, you will find yourself burnt out and failing. The first step in recovery must be prioritizing sleep. Here are 3 things you can do to improve your sleep habits.

  1. Have a schedule. Go to bed and wake up within a 30 minute window every day. Waking up early during the week and sleeping in on the weekends is ruining your circadian rhythm, or biological clock that helps you recovery at night and be alert during the day. For example, John Doe goes to sleep between 10:00-10:30pm every night and wakes up between 6:00-6:30am. 
  2. Cut the screen time. Avoid all screens for 1 hour before bed time. Blue light from electronics blocks the release of melatonin, your sleep hormone, from the brain. You do not need to send that last email or check your Facebook feed for the 5th time. If you work late nights and screens are unavoidable, I recommend you invest in a quality pair of blue light blocking glasses.
  3. Get 30 minutes of sunlight or red light stimulation per day. Both of these types of light waves can increase the secretion of melatonin at night to result in deeper more restful sleep. 

Fueling Your Recovery

The next important thing for recovery is proper nutrition. Nutrition is often the last thing people worry about when thinking about an upcoming week. Here are some steps to help you make quality nutrition choices during a busy week.

Meal Prep:

  1. Choose 1 day out of the week to go to the store. This will soon become your schedule and you will have no problem sticking to this. 
  2. Choose 2 days out of the week that you will cook food for the upcoming days. My favorite days to prep meals are Sunday and Wednesday. If you do not have the time, there are many companies that will prep meals for you. 
  3. Always have meals ready. This will decrease the likelihood of quick meals, like fast food, that will leave you tired and unable to focus due to hormone and blood sugar crashes. 

Understanding that life requires balance is key to staying on track. You can only focus on the yin or drive for so long before the yang requires attention. Use the 6 steps we talked about to balance the yin and yang that is your life and, as always, keep moving.

HPC Doctors and Staff