Benefits of Kinesio Taping

Benefits of Kinesio Taping

by Dr. Marc Grow

My name is Marc Grow and I am a chiropractor in San Diego with a specialty in sports injuries/performance. Before becoming a chiropractor I was a professional MMA fighter for 4 years. I saw first hand the benefits of chiropractic and sports. Regular conservative care kept me training without the need for constant pain killers like the majority of athletes rely on. At the end of my 8 years of schooling I began my practice with an emphasis on athletes. Now I have a great practice with the majority of my time being spent on athletes ranging from little leaguers to weekend warriors to professional and Olympic level athletes. I do full body analyses on all patients because more often than not, where people feel pain is not the same place as where the problem actually lies. I focus on a lot of muscle work, Kinesio taping and adjusting. Together this combination is helping people recover much faster and with longer lasting results.

There are a few main benefits of the tape and both the quality of tape and proper application are big factors with regards to the effectiveness. I have used all the big tape names out there and after a lot of trial and error I found that Strength tape is the best out there.

One of the major benefits of the tape is its ability to increase blood and lymphatic flow where ever the tape is applied. Through increased blood flow we can reduce swelling faster and heal up the surrounding tissue. When blood can pass through an area it brings with it all the rich nutrients that your body needs to heal. Increasing blood flow can decrease recovery time.

Due to the elasticity and adhesiveness of the tape it acts like a functional support or brace. For example, when the tape is applied across the shoulder to aid with posture, the tape allows you movement but gives you a constant reminder that you should keep your shoulders back and sit up straight. With traditional posture supports they are bulky and nobody wears them but, with the tape, as long as you leave it on, your body is creating muscle memory and creating a new standard for how you carry your shoulders. The same principal is applied to knees, ankles, and all other joints in the body assuming the tape is applied correctly.

From a performance stand point the tape is excellent for use of connecting muscle groups so to speak. A lot of times people will see long strips of tape from the wrist all the way to the shoulder and down to the low back and I have even seen when the tape is connected from the ankle to a shoulder or wrist. In these cases the tape is attempting to connect the chain of muscles that an athlete is required to use. We often see this with lifting when an athlete is doing the same lift multiple times.

For questions or comments please contact Dr. Grow at: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

The Murph Challenge at CFS

The Murph Challenge at CrossFit Sun

Come join us May 26th at 9am for this event.  Please sign up here for this FREE PUBLIC event: The Murph Challenge!


BBQ - It's going to be $10 per adult, $5 per kid(ages 5-17, 4 and younger free) for Catering from Brett's BBQ. 

***Active duty and retired military personnel eat free!(sign up still required)***

Murph Training - Every Wednesday till this event, come into CrossFit Sun and we will provide FREE coaching.  We want to make sure everyone understands the proper techniques of the movements in this workout.  

Olympic Lifting Fundamentals Seminar

Olympic Lifting FUNdamentals + Lifting Session Tomorrow!

When: Saturday 9am - 11am(maybe 12pm)

Where: CrossFit Sun

Who: YOU!

Come in and get some Olympic Lifting practice.  We have practiced many different styles of lifting.  Tomorrow's seminar will be an educational process where we explain and practice the mechanics of the lifts.  Don't worry, we will be working and lifting!  

Memorial Day Murph 2014!

Memorial Day Murph!!!

When: May 26th @ 9am

Where: CrossFit Sun

Who: Open to the Public!

Memorial Day Murph is one of the best events of the year!  This year, we ask that everyone fundraise a Murph T-shirt.  Click here to get your shirt.  The shirt is only $35 and raises funds for The LT Michael P. Murphy Memorial Scholarship Foundation (501c3).  Asking your friends, family, and co-workers for a few bucks will allow us to reach more people.  Let's do our part in raising awareness and honoring true heros like Murph! 

Please invite others to participate in this event.  We can scale the workout to all fitness levels.  Our goal is to get over 100 people to participate in the WOD and all representing with Murph shirts!  

We will have a BBQ afterwards to hangout!  

Boston Marathon 2013 Memorial WOD

Boston Marathon 2013 Memorial WOD

(last year's post)

by Patty

Dear 117th Boston Marathon participants, spectators, volunteers, law enforcement officers and BAA officials, we all shared in a horrific event that is now imprinted in our memories forever; an event that will take years to bring closure to. As we all work through this in our own way, we at CrossfitSun would like to honor all who lost their lives, who sustained life altering injuries, who came to the rescue of strangers and who continue to work to heal mentally from this senseless act of terror. We dedicate this work out to you. We have named it

“Boston Marathon Hero WOD”
3 Rounds (to honor the three spectators that lost their lives)
Run 800m (to honor the 8 year old boy who lost his live while watching his father Run.)
Burpees 15 (to keep in mind the suffering that so many went through and are still going through)
Sled 100yds (to honors those who helped complete strangers by pushing them to safety without the thought of the danger they could still be in)
Pull-ups 15 (We end with pull ups to lift our spirits and to encourage the healing of all those affected)

(strict, c2b, and weighted if possible) We chose 4 movements and 15 reps to represent the day (4/15) that changed the lives of so many.

Patty's Reflection:

Marathon Monday, 4/15, started off perfectly. The weather was pretty nice at race start. 30,000 of us gathered in athletic village awaiting our turn to go to the starting line. At about 10:20 the last 17,000 of us finally got the call that it was our turn, wave 3 corals 1-9, to line up at the start. We all headed the .75 of a mile to the start to get into our perspective areas to start the race. The announcer welcomed us and thanked us for all the work we put in to get to Boston. The town’s Mayor told us how excited he was that we were all there to support such a good cause. Like every race we looked to our neighbors and wished them a safe and productive run. The gun sounded and we were off. Tears filled my eyes as I couldn't believe I was actually starting the Boston Marathon. An event I had really never believed I would have the fortune to participate in. We ran from town to town. In each town there were 1000s of people lining the race course, screaming, yelling, offering beers, oranges, water and anything else they thought would be helpful. Tons of young kids were there offering up high fives and were so excited when they got one. These people were veteran spectators. They had this down to a science.

The crowd never really thinned out. I spent a good 18 miles talking with the other runners around me. We shared our stories of where we were from; how we got there and how long it took us to get there. The course was much hillier then I expected. My legs were cold and very sore by about mile 18. Eight more miles seemed like it was going to be an impossible feat. I looked at my watch and saw I was still at a good pace and right on my 4 hour target. Around mile 22 I didn't really want it to be over. I was enjoying the experience. I thought maybe I should slow down and enjoy the rest of the race. Grab one of those beers people were offering and engage with the crazy Boston College students who were all so drunk they were jumping into the race to inspire the runners. This of course was after running by the Women's College where all the girls were asking for kisses. Some because they were Italian, Russian, and my favorite the one that wanted kisses because she had "daddy issues". I figured out in my head that I could slow down to a 12 minute mile and I would make it in about 4:10:00. I thought that 4 hours ten minutes is still a respectable time and I considered it. But being who I am, I knew people were tracking me so I thought better of it and I forged on. I got to mile 26 where Dave and his family cheered me on. I stopped to wave and then headed the .2 of a mile to the finish line, getting in at 4:00:13. My eyes once again filled with tears as I stopped to look back at the finish line, not believing I had really just completed the Boston Marathon. I then leaned on a table about 20 feet from the finish line and stretched my very cramped, cold legs for about 3 or 4 minutes. I walked a bit further, about 200 feet from the finish line and saw a race official. I thanked him for the awesome experience and told him how well I thought the race was organized. We talked for a couple minutes. I took a couple more steps and at 4:09:13, BOOOM the bomb exploded. The ground shook and people screamed. I looked back and saw a fire ball and plume of smoke just 200 or so feet away on the race side of the finish line. I was stuck in the finish shoot with 1000s of people and no place to go. Everyone stopped and was asking each other what happened. What do we do? No sooner then we could take a few more steps another bomb went off. I could see it was about 200 feet from the first one. It was right about the 26 mile marker, which was right where I had last seen Dave and his family. All I could think about was that if he had headed toward the finish line to our pre-arranged meeting place he would have walked right into the first one. If he had waited a few minutes he would have been hit by the second one. There was no getting out of the finish shoot with all the people. We could hear the police yelling run everyone run get out of here. We were 100s deep in this shoot and we couldn't move. Emergency vehicles began trying to make their way through the finish shoot to the race side of the finish line we were being yelled at to get out of the way. The people caught in the blast began to catch up to us running scared and injured. After about 10 more minutes, I finally got out of the finish shoot. I was freezing and had no idea where I was in a city I knew nothing about. I didn't have my cell phone and I was all alone. Even worse I had no idea how Dave was. I made a U-turn to go see if I could find Dave but they wouldn't let me go in that direction. I sat on the curb and cried, wondering how I would ever find my way and how I would ever deal with the situation if Dave had been injured. I finally got up and started wondering around hoping to find a place I recognized. After about 40 minutes I found someone who could tell me how to get to the one and only street I could remember and I made the two mile trek back to my hotel hoping to find Dave there. When I got there he wasn't there I got to my phone and tried to call him. There was no cell service at the finish line where I had left Dave. About that time Steph and Arlene were calling me. They were able to tell me that they had reached Dave by phone and that he was ok but looking for me. In a couple hours we were all reunited in the hotel. My phone was blowing up with all your concerned texts and calls. This was very comforting.

As we were locked down in the hotel that night, without any beer, watching the craziness on the news, I noticed that many of the people, who were just crossing the finish line when the bomb had gone off, had been with me for most of the race. I kept going over the conversations I had had with them and couldn't believe that that could have easily been me if I had slowed down when I wanted to and that Dave would have been seriously injured waiting for me. It was a nightmare filled evening but it was bearable because I felt so lucky to be so loved by all of you. I couldn’t wait to return to my city with my friends in a place I have always felt safe in.

Public Charity Event!

San Diego Shaka Fest and Rowing Warriors Challenge!

When and Where: April 26th, Saturday at Mission Bay Park

Open to the public!  

Come join CrossFit Sun at the San Deigo Shaka Fest!  

CrossFit Sun will have a team rowing challenge on land.  This is an event for all fitness levels and ages.  All you need is 4 people and $15 per person to join.  The proceeds goes to the non-profit charities of the Shaka Fest!  

After the rowing challenge, we will have access to Stand Up Paddle boards and outrigger canoes.  This is another benefit of signing up for the rowing challenge!  Joining us for some fun SUP and canoe races will be included in your rowing challenge entry fee.

Contact us here with any questions!

Ragnar - by Pauline


by Pauline O'Rourke

If you saw me, runner would not be a word most people would use to describe me. Until a few months back I would laugh at such a description. I’ve always joked I was born without the fitness gene (the direction one too, but I digress) However, I always believed in setting a good example for my children so, thanks to a Groupon, last October I decided to join Crossfit Sun . I figured I would show up an hour a day, do my time, not particularly enjoy it but be able to check off that exercise box. At the same time I joined, a friend was setting up a Ragnar team and asked me to be part of their team. For those of you not familiar with Ragnar, it’s roughly a 200 mile relay race run by teams with up to 12 members. I laughed at the idea. Although I had run a few 5ks and even a half marathon a few years back, I wasn’t an athlete and could never compete in such an event.

Fast forward a few months and something crazy happened. The Crossfit Sun mentality of “fun and easy” got into my head. All of a sudden I didn’t dread exercise, I actually really enjoyed coming to class and pushing myself. By no means had I become a star athlete, I can do one double under and pull ups seems like a long distant pipe dream. However, my whole outlook changed. By pushing myself each day, I realized that my biggest obstacle was in my head. Whenever I had run in the past, I had always been disappointed in myself because no matter how many miles I had achieved I was always despondent about my time. If you imagine a turtle running through peanut butter you get an idea of my speed. Slowly I began to realize that just showing up and trying your hardest was the biggest accomplishment of all. When you have a class of great athletes cheering you on to finally get that ONE double under you can’t but help feel proud of yourself.

In February, my friends Ragnar team lost a member and again she asked me to join. This time I realized that although I may not be the fastest, I knew I had he resolve to push myself to finish anything. Coupled with the endurance that I had built over 6 months of Crossfit, I was excited to join the team.

The running itself was not too hard, my three legs were just under 15 miles but, the lack of sleep was brutal. Our team took 36 hours, that’s two days of no sleep and eating just power bars and bananas (no paleo stickers during those two days). My last run was supposed to be the easiest. A flat, easy 4 miles. However, I began to struggle before I even hit a mile. Right away my old frustrations reared their ugly head. How on earth could I be struggling when a one legged dog on tranquilizers could lap me. Just as fast, “fun and easy” sprung up. I knew after multiple months of pushing that sled with 10 tonnes of weight I could easily run 4 miles no matter how tired I was. Instead of beating myself up on my time, I decided to enjoy the run and actually finished my leg at a faster pace than normal. I cannot say enough great things about a Ragnar race. You don’t need to be a fast or even a great runner to join one. If you think about the team camaraderie during the Crossfit games and multiply it by 7000 you get an idea of the atmosphere. Random strangers cheering each other on, all sharing the same experience of no sleep for two days but the pride and accomplishment in finishing the race whilst raising money for a great charity. The next race is in Napa Valley, I encourage those of you reading this to consider it.

Shaka Fest and Rowing Warriors Event

Rowing Warriors Event!!!

When: April 26th, Saturday

Where: Mission Bay Park

Event Details: CFS is running the Rowing Warriors Event at the Shaka Fest.  This event is all about brining the community together to help Casey's non-profit organization.  

This event is open to the public.  We want to get everyone to have a great time outdoors.  There is something for everyone.  You can either compete on the concept 2 rowers, Stand Up Paddle races, or even try out the outrigger canoes.  

Invite your friends family and other CrossFit buddies you know!  Anyone outside of CrossFit Sun can register by messaging us at the Rowing Warriors Facebook Page.

CFS Member For Life - Eric Sanchez

“Not with that attitude!” – A wise prophet

by Eric “E-Rock” Sanchez – CFS community member for life

Didn’t want to CrossFit, had no desire to eat Paleo, was perfectly content with doing my bi-weekly Wii Fit with a beer in hand. Where was I going with that attitude? … Nowhere…. Fast. A little over 2 years ago I joined CrossFit Sun reluctantly and I’m not going to lie, I didn’t immediately “get it”. I looked at most of the members back then, The Freddy’s, The Tino’s, The Art’s and was like, “Ha, these guys are all athletic already, no wonder they can lift a thousand pounds and twirl their little jumpy ropes around themselves a million times”. It wasn’t until I moved back into the area and “willingly” came back to CFS that I started to understand, that while these guys may have been athletes before, it was CrossFit that was allowing them to maintain their athletic lifestyle. A few months in and I was full blown addicted to finding who I could become as an athlete myself. Just writing that makes me chuckle, because the former me never ever ever would have considered myself an athlete or anything close to it.

Then I start hearing whispers about the CrossFit Games… who is this Julie Foo-shay? And what the hell is a Froner and why do girls have them? Fast forward a little bit and I know pretty much all of the CrossFit athletes and I am pumped for my first CrossFit Games Open! Oh, yeah, I’ve got my double unders down, kipping pull-ups.. check! Still hate wall balls but oh well, I can manage. All is good in the hood until 13.4 drops… Clean & Jerks… 135# … Shit… Zero reps. Yeah I was bummed. But then I thought to myself, “what was I was doing a year earlier?” I sure as hell wasn’t lifting any kind of weight over my head, hadn’t run anything over a mile since middle school, thought jump ropes were only for 5th grade double-dutchers. It had been so long since I tried something outside of my comfort zone, and dammit it felt good! I didn’t achieve my goal that particular afternoon, but you know what? I was still an athlete. I gave it every ounce of effort I could muster in those 7 minutes to try and clean that weight and get it over my head and by doing so I shared a common bond with all the other members of CFS, with Rich Froning, Khalipa, Camille, and the other 100+ thousand athletes competing in the open. The former me, the pre-Crossfit Sun me would have said, “Eff it, I can’t do that, lets watch tv and eat Cheetos”.

Bottom line is that CrossFit not only has helped me find my inner athlete but also given me a complete attitude adjustment. I’m okay with not being able to lift a certain weight or having a lower score than someone because it motivates me to get better. And that has a direct transfer into every aspect of my life. I strive to be a better friend, a better boyfriend, a better co-worker a better lifting buddy.

Now for my Cool Down… I just want to say thank you to all of the coaches, all of the members of the various classes I’ve attended ( I think I’ve frequented 7am, 8am, 9am, 5pm, 6pm, & 7pm over the course of these 2 years) and especially to Mark & Andrea Sun for being the parents to the their third child that is CrossFit Sun. More than you could possibly know you have helped me through tough times and led me on a path that I know will forever follow. While I may be moving on to another box I’ll always consider CrossFit Sun my home.

You Do You - Melinda

You Do You

by Melinda Pogue

In January of 2013, after a year of working out at CrossFit Sun, I got super brave and signed up for the Fun & Easy Charity Competition. It was the hardest, most exhilarating thing I have ever done and afterwards I was so pumped that I went home and started telling my husband that I was going to sign up for the Open! And start running again! And start going to the weightlifting sessions! I had come so far from the first day I had walked into CFS, and I was in better shape than I had ever been in my entire life. I felt ready to take on the world.

Two days later, I broke my toe so badly half my right foot turned purple and I could barely walk. But I showed up in my orthopedic shoe and tried to keep working out.

A month later I fell down the stairs and sprained my left ankle badly enough that I spent the next three months wishing I had just broken it instead.

After that one of my best friends spent 40 days in the hospital. Then a death in the family. Then a couple months trying to get my newly diagnosed asthma under control.

Through it all, I kept showing up to CFS and doing what I could, but not nearly as often as I used to. But somewhere along the way, with all of the other stuff going on and all of the pain and health issues and not being able to work as hard as I thought I should, things stopped being fun OR easy for me. I saw all these new people coming in and doing WODs Rx, faster and better than me, and I just kept beating myself up for not being as awesome as I was in January. Every time I showed up for class, I had a ball of dread in the pit of my stomach….”How badly will I suck today?” I would wonder. And I would drag myself through the workout and try to find at least a few things to smile at. Things finally came to a head one day when we were doing an endurance WOD….run a mile, row 2K, and something else I seem to have blocked from my memory. All I do remember is gasping for air about halfway through that mile and thinking about the half marathon I did in 2012, and how I used to be able to run a mile with no problems, and how much I sucked. And that turned into a loop telling me that I was terrible at running and couldn’t do double-unders and my snatch is sloppy and I will never be able to do a damn pull up and OMG I AM THE WORST CROSSFITTER EVER.

And then I cried. Seriously, I cried and snuffled and choked back my anger for the second half of that mile. And then I got on the rower and wiped tears away for the whole 2K. And then I left the box, determined to never come back because I sucked and it wasn’t fun anymore.

Really, the truth was my mentality wasn’t fun anymore.

I spent most of December laying low and recovering from the rest of the year and then I realized that oh, I missed being in the box and laughing with my classmates and actually having a good time but I just couldn’t get past the thought that I should be better than I am. And then the words that DJ uses ever so often sprang into my head….You Do You. That’s what I need to do. I need to just do what works for me. What I don’t need is to compare myself to ANYONE else in the box, not even the me from January 2013, because it’s not fair to hold myself to some random standard of my own making. No one is going to come back from two major injuries and a bunch of other health issues and be just like they were before. No one is going to take months off from training regularly and be as good as they ever were, so why should I expect myself to be as good as I used to be?

The good news is that CFS welcomed me back to regular workouts with open arms. The best news is that it’s FUN AGAIN! Every day I look at the work out and figure out what works for me and I tell myself “You do you” and suddenly I don’t care if I am the slowest or lifting the lightest or have the most bands for my pull ups. Because I’m there, and I’m working and I’m having fun with my friends….and I’m doing my thing.

So especially now, in the midst of the Open and the spirit of competition that is everywhere, don’t forget to do what’s best for you, whatever that may be. Stop telling yourself you need to beat this score or that person or that you’re not as good as you should be. You’re here. You Do You.

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