by Steve Maze, DPT Throughout the course of your training, your shoulders are going to take quite a beating. I mean when you think about it, nearly every movement and exercise involve your shoulders in some capacity. Snatches, cleans, jerks, push-press, thrusters, overhead squats, front squats, and even deadlifts. Then there is all of the push-ups, pull-ups, muscle-ups, dips, rope climbs, inverted rows, handstand push-ups, and kettlebell swings. Even the friggin’ Erg and Bike require your arms. Therefore, I think we can agree that it is important that you take decent care of your shoulders if you want to continue training over the long term.  However, to do so doesn’t require some elaborate-complex-90-minute-mobility-workout regimen. All you need is an easy, simple, AND consistent routine.  I recommend using the following three-prong approach. 1.       Soft Tissue Work 2.       Stretching 3.       Prehab Strengthening Start with #1, Soft Tissue Mobilization (STM) Work. I’m not going to get into the boring physiology and exercise science behind what Soft Tissue Mobilization is,...Read more

By Steve Maze, DPT Often when we hear “Physical Therapy” our thought is “what you do aftersurgery” or where you go after a major injury like a broken arm or tornligament. At least that’s what I used to think… And not too long ago, that pretty much was what it was. However, over the past decade or, Physical Therapy has branched out of theclinic and immersed itself into the world of health, fitness, andperformance. In doing so, it has played a major role in the approach ofoptimizing human movement. As fitness athleticism has grown, one major hurdle in achieving maximumperformance is the ability to perform various movement patterns such asthe overhead squat, deadlifts, pull-ups, and more. For many, these can bevery difficult not just to perform, but to actually get into the properposition and execute the movement with optimal technique. So, how does “PT” fit into this? First, it can...Read more

Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and gyms throughout the country host the WOD and individuals participate virtually from their garages and front lawns. This strenuous workout is a yearly reminder that we can push harder, go further, and be stronger to honor the heroes who have gone before us. Get involved and participate with us at CFC…! Here’s what you can do. Show up and participate in the WOD on Saturday 11/21 at all class times. Register and participate officially for a $29 donation – Details below, TMF is updating our name to CFC, but if you search for us today, we are still on their site as CrossFit Thermal (old school baby!) https://www.travismanion.org/events/manion-wod/ Registration Deadlines: Deadline for participants to...Read more

By Steve Maze, DPT If you have just started training or have been at it awhile, you may havegotten some kind of nagging ache and pain. It may be a deep ache in yourshoulder, a sharp shooting pain in low back, or a pinching in your hip. Sometimes these aches last a day or two and then go away on their own.But, often times they linger on for a week, a month, or longer. Maybe withsome rest, it stops but then as soon as you start to train again it comesback. And despite doing all the stretching, foam rolling, and mobilitydrills seen on Instagram and the YouTube, it never gets better. Yet, what drives me absolutely nuts (besides than that stupid annoyingpain) is NOT KNOWING what’s going on or what the friggin’ problem is. Take for example, something like shoulder impingement. This is very common ailment in many Crossfitters due...Read more

Thoughts on a healthy approach to this years Cold and Flu Season by Brittany Maze, MSN, AGACNP – What what!!!!! Hey gang, With the leaves beginning to change color and the temperature starting to plummet, we know that fall has officially arrived. While this season brings football, and pumpkin spice everything, it also brings runny noses, allergies and the common cold. Each year we send out an email requesting diligence with handwashing, sanitizing equipment and staying home if you are ill. Although these practices have become embedded into our brains due to COVID-19, we still feel it’s worthy of a friendly reminder to keep everyone safe and healthy.Let’s take a moment and be real here folks. The symptoms of respiratory viruses, from the common cold to COVID-19, are very similar. We must work together, as a community, in order to maintain a clean and virus free environment. How do we do...Read more