Friday 130419


Five rounds for time:
400 Meter run
15 Overhead squats (95#/65#)

Post times to comments and BTWB.

In the 5:30 A.M. class, we practice taking naps…


What’s Your Impingement? ~ Luke Palmisano

If you have tight shoulders, raise your hand. Higher. Now lock out your elbow. Now wave furiously. Now hop on one foot. Kidding. Just wave passively. Tight shoulders are one of the most common problem areas we deal with in our gym. A lot of times, we call this “impingement.” This is a common, blanket term that just seems to make sense when we say it. But what does it really mean?

First of all, if you believe you have some kind of shoulder impingement going on, go see a physical therapist, or someone who truly knows what they’re talking about, and will give you an actual diagnosis, not some speculation. Minor impingement leads to major impingement, which leads to rehabilitation or surgery. Secondly, let’s consider our shoulder anatomy.

Let’s focus on the rotator cuff (attached to the supraspinatus) and the scapula. With impingement, the rotator cuff, along with the muscles surrounding the scapula, are not holding the top of humerus (the humeral head) into the shoulder joint. As a result, the humeral head gets pushed up, thereby pinching the subacromial space against the acromion, or the coracoid. We want the head of the humerus to sit firmly, safely, in the middle the joint. So, we can define impingement as being when the tendons and bones in and around the shoulder are restricted in their ability to move, by either compression forces or friction forces. We get impingement by either bad positioning because of laziness, or bad positioning because of inability to gain good positioning (you is a stiff person). Their are three basic kinds of impingement:

  1. Coracoid Impingement
  2. Acromial Impingement
  3. Internal Impingement (Thrower’s Impingement)
How do you know if you have shoulder impingement, or simply shoulder soreness? If you are sure you have impingement, how do you what kind you have? How close could you be to injury? Alas, I do not know. Go get yourself checked. And, for the love of everything holy, don’t ignore your shoulder pain. If your shoulder hurts after certain movements, that should tell you something. The one thing your friendly CrossFit coach can tell you is if you have poor positioning that could lead to shoulder pain. If your shoulder hurts after a period of different workouts, look back at the workouts you did. Did you overtrain? Think about the major exercises in crossfit; overhead press, push press, push jerk, pushups, kipping pullups, snatches, dips, muscle-ups and handstand pushups.  All awesome exercises, all tough on the shoulder. It may be time to rest, or modify your workouts. Be good to your shoulders, because they love you. 
This information was referenced from the website


  1. CrossFit Verve :

    Hey Folks,

    Just a friendly reminder that tomorrow is the 4/20 “holiday.” We have lots of dispensaries in this area, so there’s sure to be a lot of people in this area of the city. You may want to come to the classes a bit earlier in case parking is scarce.

    – Luke

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