Crush the 2025 CrossFit Open

Dr. Amanda Brewer, PT, DPT • February 19, 2025

CrossFit Open 2025

Your Guide to Preparation and Recovery

The CrossFit Open is here, and whether you're a seasoned athlete or a first-time participant, it's an event like no other! I've been participating in the Open for the past few years—not as a professional CrossFitter, but just for the sheer fun and challenge of it. The energy at Shoofly Athletics, where I compete, is unmatched. The cheers, the adrenaline, and the personal breakthroughs make it an incredible experience. Somehow, I always find strength I didn’t know I had!


As a physical therapist, I know firsthand how important it is to prepare properly and recover effectively. Here are my top tips to help you get the most out of the Open, stay injury-free, and recover like a pro.


Preparing for the Open

1. Have a Performance-Based PT on Call

Having a knowledgeable performance PT can be a game-changer. If you don’t have one, let me be that person for you! Even if you're not a patient at our clinic, I’m happy to answer your questions. Feel free to text me at 919-948-0881  or email amanda.brewer@evolveptnc.com.


2. Prioritize Mobility and Accessory Work

Make sure you're dedicating 3-4 sessions per week to mobility and accessory exercises. If you need a plan, follow us on Instagram @EvolvePT.NC, where we’re posting Open Prep videos to help you stay on track.


Game Day: How to Perform Your Best

The Night Before

Fuel your body with a well-balanced dinner rich in carbohydrates and protein. The Open is a marathon, not a sprint, and proper fueling will make a difference. We’ll be sharing some great pre-Open meal ideas on our Instagram and blog!


The Day Of

Fuel Up

  • 2 hours before: Eat a balanced meal, such as eggs, potatoes, toast, and fruit or a Greek yogurt bowl with fruit and granola.
  • 30 minutes before: Have quick carbs like gummies, applesauce, or a banana to give you a final energy boost.


Warm Up Properly

A 15-20 minute warm-up that mimics your workout is essential. Don't just hop on a bike or rower for five minutes—this won’t prepare your body properly and increases your risk of injury. We’ll be sharing optimal warm-ups for each Open workout on our Instagram @EvolvePT.NC—so be sure to check them out!


Recovery Between Workouts

1. Schedule a Recovery Visit

Nagging issues won’t disappear on their own, and pushing through pain can lead to injury. Even if you feel fine, maintenance techniques like dry needling, cupping, and scraping can help muscles recover efficiently and prepare for the next workout.


We offer 15-minute complimentary Recovery Room visits after each session, including Normatec Boots, heating pads, and red light therapy.  Want to schedule a session? Text 919-948-0880, and Sarah will set you up!


2. Keep Up with Mobility and Accessory Work

Recovery isn’t just about rest—it’s about active recovery. Keep your body moving with targeted mobility work to ensure optimal performance throughout the Open.


Post-Open Recovery Plan

1. Refuel Your Body

Your muscles need protein to repair and grow. A good rule of thumb is 1 gram of protein per pound of body weight. For example, if you weigh 200 lbs, aim for 200g of protein per day to support recovery.


2. Meet with Your Performance PT

After the Open, it's crucial to assess any aches, pains, or weaknesses  that surfaced during the workouts. A professional evaluation can help prevent future injuries, accelerate recovery, and improve performance for next year!



Ready to Crush the Open?

By following these steps, you’ll not only perform at your best but also recover efficiently  so you can continue training without setbacks.

Want to set up a personalized plan for the CrossFit Open? Fill out our contact form here: Evolve PT Contact Form

Let’s make this year’s Open your best one yet! 💪🔥

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If you’ve ever felt pain in your jaw, heard a clicking sound when you chew, or experienced headaches that seem to start near your ears, you may be dealing with temporomandibular dysfunction, or TMD. This often-overlooked condition affects the temporomandibular joint (TMJ)—the hinge that connects your jaw to your skull and plays a critical role in everyday activities like eating, speaking, and yawning. What Is Temporomandibular Dysfunction? Temporomandibular dysfunction (TMD) is a broad term that refers to disorders affecting the jaw joint and surrounding muscles. The TMJ is one of the most complex joints in the body, allowing both hinge and sliding movements, which allows the jaw to open and close, slide forward/backward, and side-to-side. When something goes wrong with the muscles, ligaments, or joint surfaces, TMD symptoms can develop. Common Symptoms of TMD: Jaw pain or tenderness with opening or closing the jaw Clicking, popping, or grinding sounds when opening or closing the mouth Difficulty chewing or locking of the jaw Headaches and neck pain Facial pain or fatigue What Causes TMD? TMD can be caused by a variety of factors, including: Teeth grinding or clenching (bruxism) Stress and tension leading to muscle tightness Poor posture, particularly in the neck and upper back Injury to the jaw, neck, or head Arthritis or degenerative joint changes Dental issues, such as bite misalignment How Physical Therapy Helps with TMD Physical therapy is a conservative treatment option that can significantly improve TMJ function and reduce pain. A physical therapist trained in TMJ disorders will assess not only your jaw, but also your neck, posture, and muscle patterns to create a personalized treatment plan. Some of the benefits of physical therapy for TMD include: 1. Pain Relief Manual therapy techniques, including soft tissue massage and joint mobilization, can reduce muscle tension and inflammation in the jaw and surrounding areas. 2. Improved Jaw Mobility Therapists use specific exercises to restore normal movement to the jaw, helping to reduce clicking, locking, or restricted motion. 3. Postural Correction Forward head posture and strength deficits of muscles surrounding the spine can put extra stress on the TMJ. PT can help you improve you strength key postural muscles and reduce the strain on your jaw. 4. Muscle Strength and Balance Therapeutic exercises can improve the strength and coordination of the muscles that control jaw movement, reducing dysfunction and recurrence. 5. Stress Reduction Techniques Since stress is a major contributor to jaw clenching and muscle tension, PT often includes relaxation techniques and education on how to manage these habits. Final thoughts If you’re experiencing jaw pain, popping, or limited mobility that lasts more than a couple of weeks, or if you’ve been diagnosed with TMD by your dentist or physician, physical therapy could be a valuable part of your recovery.Temporomandibular dysfunction can have a major impact on your quality of life, but it’s highly treatable—especially when addressed early. Physical therapy offers a safe and effective approach to managing TMD, restoring normal function to your jaw, and helping you return to a pain-free life. References U.S. Department of Health and Human Services. (February 2025.). TMD (temporomandibular disorders) . National Institute of Dental and Craniofacial Research. https://www.nidcr.nih.gov/health-info/tmd