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What Every Athlete Should Be Doing But Isn’t!

By CFBadmin | In Blog | on March 17, 2016

What every athlete should be doing but ISN’T!

Written by: Carlos Quiros


After learning this the hard way and having to go through extensive rotator cuff rehab some years back when I decided to give Olympic lifting a go I thought that I would write a blog post about rotator cuff health and being proactive instead of retroactive like myself. I love CrossFit, It’s GREAT! But as an early adopter of CrossFit (I started in 2008) nobody really told us then that butterfly pull ups, kipping, etc was bad for the rotator cuffs we just did them we saw Chris Spealler knock out 100 pull ups doing them.

What I didn’t realize was that he was probably doing all of his scapular/rotator cuff exercises after his WOD’s while I was just putting on a clean shirt, doing a quick 3 minute stretch session and pounding a PROGENEX recovery shake as fast as possible!

At my worst I was no longer able to do push ups, burpees, raise my arm above my shoulders or bench press. So to keep your rotator cuffs happy and healthy and not to the point of total destruction I have laid out a rotator cuff routine for you to follow. It’s simple, fast and effective. Equally as important are you glutes and keeping those strong so that your knees do not cave in on squats, snatches, cleans etc. I have also included an exercise for strengthening this area too.

Enjoy these and as always you can always ask me for more at CrossFit Born With It or have me demo them for you at the box.

CRAB WALKS: (Glutes)


  1. Place a small mini band around your ankles. Depending on how weak your glutes are start with a lighter resistance band and move up as needed or when the knees no longer cave in.
  2. Take a wide stance, toes pointed forward, ankles straight ahead and pull the band so that the feet are in between the hips and shoulders, about 90% tension.
  3. Widen out your stance while moving either your left or right foot wider so that your feet are now outside of the shoulders making sure to keep the feet and ankles pointed forward and pressing the knee out and not allowing it to cave in.
  4. Take 10-15 steps this way to the left or right and repeat 10-15 steps on the other side. Repeat this sequence for 3 Sets of 10-15 Reps depending on the resistance of the band.

90 Degree Rotations:


  1. Using a Crossover symmetry system take two medium resistance bands and cross the two bands over each other.
  2. Bring the elbows back to shoulder level and pinch the shoulder blades together, as if you were holding a pencil in between your shoulder blades.
  3. Without allowing the elbows to go below shoulder height rotate the forearms and the back of our hand back 90 degrees and hold that position for a 1 count.
  4. With this exercise it is important to NOT let the traps take over and keep the tension in your rotator cuffs so even if it says 10-12 reps it means 10-12 QUALITY reps not 10-12 in a row is 6 of those reps are done improperly. Take your time to do it correctly and let the resistance sit in the rotator cuffs.
  5. Complete 2-3 Sets, 10-12 reps per set.


Reverse Fly: