Friday 150605

4 Rounds
With a 4 minute clock:
Row 500 meteres (400 meters)
With remaining time as many reps as possible of
Burpee box jumps 30″(24″)
rest 2 minutes between rounds

Post reps to comments or BTW

Matt is excited to get #scapjacked!!

Matt is excited to get #scapjacked!!

IT Band Syndrome  and what to do about it – Anna Mattson

Many of you squatted some impressive weight yesterday!  A little feedback I received was that you were experiencing some knee pain or hip pain; I even heard some people say they had IT Band Syndrome.  I wanted to take a chance to discuss what exactly is IT Band Syndrome and some great mobility drills to help ease the discomfort.  Please note, the site below refers to runners and cyclists, but IT Band Syndrome can happen to anyone who squats, runs, jumps….. So CrossFitters are included in these statements.

Iliotibial band syndrome (ITBS or IT band syndrome) is an overuse injury of the tissues located on the outer part of thigh and knee. It causes pain and tenderness in those areas, especially just above the knee joint. Iliotibial band syndrome is more common in runners and bicyclists.
The iliotibial band is a thick band of tissue that begins at the iliac crest in the pelvis, runs down the outer part of the thigh, and crosses the knee to attach into the top part of the tibia or shinbone. The iliotibial (IT) band helps stabilize the outside part of the knee through its range of motion.
When the knee is flexed, the IT band is located behind the femoral epicondyle, a bony outcropping of the femur or thighbone at the knee. The IT band moves forward across the condyle when the knee is extended. There is a sac or bursa that allows the band to glide across the condyle, but should inflammation occur in this area, the increased friction from repeatedly rubbing the iliotibial band across the bony condyle can cause pain, especially along the outer (lateral) aspect of the knee joint.
If the symptoms are ignored, the inflammation can continue and scarring can occur in the bursa, decreasing knee range of motion and causing increasing pain with decreasing activity.

What is the IT Band?

What is the IT Band?

Now that you know where / what the IT Band is and what the syndrome encompasses, what can you do about it?
Roop has done it again with an awesome video with LOTS of good mobility drills.  If you were in my class last night, you had the “pleasure” of going through a couple of these.  YOU’RE WELCOME!

Try these drills out, especially the one with the plunger, and let me know how they go!!  Do you have any go-to mobility drills to help you squat?


-Tomorrow will be a Free Community Workout at 8am.  Bring friends and family interested in CrossFit!!

-Shaina, Danielle, and Maddie are hosting a COMPETE AND DRINK FOR MS fundraiser on Saturday night to help raise money for Bike for MS, a foundation near and dear to their hearts.  Here are the details:
Saturday, June 6th – 4pm @ Mile Hi Spirits 2201 Lawrence St, Denver, Colorado 80205
A portion of the proceeds from the drinks and the all of the proceeds from the tournament will be donated to the cause.  Here is the link to the event for more details and to let them know you will be going.  Hope to see you all there.

Cornhole Tournament – teams of 2 ($10 donation to participate)

Flip Cup Tournament – teams of 4 ($20 donation to participate)

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