Wednesday, April 23, 2014
Inquirer Daily News

Cassie Haynes

POSTED: Wednesday, January 22, 2014, 10:27 AM
At last year's Winter Warmer, a woman tries to put her toes through the rings.

Trap Door Athletics, [G] Wis Concepts, and CrossFit 215 will present the Second Annual Philadelphia Winter Warmer on Saturday, February 1st, 2014 from 10am - 6pm.

200 athletes will test the limits of their physical fitness in five performance events, while vying for the top male and female $1,000 cash prize.

The competition begins at 10am. Workouts include an Olympic lifting barbell complex, gymnastics movements such as handstand push-ups, skills like double unders (passing a jump rope under the feet twice with each jump) and pushing hundreds of pounds for maximum distance. The workouts test different areas of fitness, as well as provide exciting entertainment as spectators watch and cheer for their favorite athletes.  

POSTED: Tuesday, October 29, 2013, 5:30 AM
Filed Under: Cassie Haynes | CrossFit | Profiles
Mike Jenkins and Cassie Haynes at Jenkin's gym, CrossFit Gamma in Hershey, Pa.

"I can't even touch my shoulders, so that makes muscle ups difficult," the owner of CrossFit Gamma in Hershey, PA says as he shows us his shoulder immobility and outrageous biceps, noting the three inches of space between his fingertips and shoulders. A ‘muscle-up’ is a pull-up that transitions into a dip, requiring vast mobility and stability through the shoulders. The skill is a staple for elite CrossFitters (though in the actual sport of gymnastics, it's simply the preparatory movement that athletes use to get on top of the bar or rings to begin their routine.)

An impressive man (for a multitude of reasons), Mike Jenkins stands 6 feet and 6 inches, weighing in at 375 lbs. (he's walking around pretty lean these days). The first time we shook hands I was sure I felt my metacarpals begin to fold in half. My 172-lb. weightlifter's frame looked like a delicate flower next to his—to be clear, no one has ever compared my likeness to that of a delicate flower.  

The proud owner of one Hershey's newest affiliates, Mike comes to CrossFit from the world of Strongman. The 30-year old's Strongman career began in 2007 when after only one month of training, he took the title of Maryland's Strongest Man. After sealing up the amateur circuit with his win at the Amateur World Championships in 2010, he was awarded pro Strongman status and a competition seat among the strongest athletes in the world. 

POSTED: Tuesday, October 1, 2013, 5:30 AM

Editor's note: This is the continuation of Cassie's story, the first part of which can be found here.

That commitment you make to training hard six days each week and reading the labels on every package of food, wary of sugar sneaking into your dried fruit, or worse, your bacon—is the same commitment that you must make to recovery. When I say “you” I of course mean “I”, since really this is my lesson that I am learning for the umpteenth time.

So how does one recover? What does that commitment actually look like? You can rest on your couch (and that can definitely be a part of recovery), but on-the-real recovery requires a plan.

POSTED: Tuesday, September 17, 2013, 5:30 AM
Filed Under: Cassie Haynes | Working Out

“The first line of defense against injury and overtraining is monitoring your life as well as your training” – Dan John

My pops had two heart attacks almost exactly one year ago. Good news is, he is doing great. The bad news… well, I suppose the bad news is that he had two heart attacks followed by a brief stay in the ICU and that sucks.

I believe an active lifestyle, a relatively healthful diet, and God’s grace (which placed my father literally inside of a fire station during his first heart attack, resulting in almost immediate EMS care) are responsible for his glowing reports from follow-ups with doctors. Genetics seem to be the major perpetrator of the heart attacks. So with no evidence of heart disease, no lasting muscular damage, and virtually no restriction on physical activity or major changes in diet, what’s a guy to do?  He needs to recover.

POSTED: Tuesday, August 13, 2013, 12:00 AM
A participant slides on a sea of mud while tackling the Greased Lightning obstacle during the Tough Mudder. (Mark Hoffman/Milwaukee Journal Sentinel/MCT)

Part 1 of this series on Tough Mudder events appeared here.

Your Obstacles

Prepare yourself for hills. Many courses, particularly the longer ones in our region, are set up at ski resorts. Guess how you rack up 7+ miles of running at a ski resort?  That's right—up, down, repeat.

POSTED: Tuesday, August 6, 2013, 5:30 AM
Filed Under: Cassie Haynes | Working Out

In 2011, just a few weeks after I ran the Boston Marathon, a group of friends at my gym convinced me to do this thing that none of us had ever heard of... a Tough Mudder. Since my first experience as a participant, I have had the pleasure of helping a number of athletes reach goals of competing in Tough Mudders and other events in that same vein.

It's that time of year, and I'm starting to see more and more athletes with an interest in these types of competitions. This post is not actually about how to train for an adventure race, since your individual training is completely relative, and the type of training you utilize for an event like a Tough Mudder will greatly depend on your personal goals and objectives, as well as on your own athletic background.

This post is based on my own experience with adventure racing, advice I've received from others, and pointers I have given to numerous friends and clients preparing for Tough Mudders—I hope you'll use this post as a resource for what to expect on the day of your race. 

POSTED: Tuesday, July 23, 2013, 5:45 AM

Listen, folks, I see no shame in admitting the truth—I love the KoolAid. I took my first sip four years ago during a late night workout in NYC with a motley crew that have become the CrossFit kings of Queens (and the entire Northeast, actually), and I've been mainlining it ever since. My functional fitness journey led me to membership at CrossFit gyms in Boston and Washington DC, and finally to a career in fitness, competition, and coaching here in Philadelphia.

I was fortunate when I started; the sport (or brand, it is after all, both) was thrown at me by a dear friend and long-time CrossFit coach, who promised me that I would love it. I did. I immediately found the closest CrossFit box to my house (at that time, there were only two CrossFit gyms in Boston), which happened to be an extremely well-respected gym with an educated, talented, and nurturing coaching staff. I didn't seek that out, though—I had no idea what to look for, all I knew was that I wanted more.  

This is the position in which many new-to-the-game, would-be-CrossFitters find themselves. They see it on ESPN, maybe they try out a WOD or two from the "Main Site," or their friends from work do it and they want to try it. So what's an athlete, desperate for that KoolAid, to do? As a point of reference, at the end of July 2009, there were approximately 1,350 CrossFit Affiliates worldwide, according to a CrossFit Journal article bearing the same date. At present, there are around 6,100 (according to the CrossFit Affiliate Map). Which one should you pick?

POSTED: Tuesday, June 25, 2013, 5:25 AM
(via Reebok CrossFit Games)

“So what's your secret sauce?” 

Medals have been distributed, the podiums have been cleared, and equipment is being hauled away as I hear a spectator pose this question to Lauren Krygowski, a coach and competitive athlete representing CrossFit Explode, the number one team in the Mid-Atlantic.

"Train heavy, fight light," Lauren responds, repeating the mantra screen-printed on t-shirts bearing the CrossFit Explode logo and echoed on the gym's website.

About this blog

Whether you are a weekend warrior, an aging baby boomer, a student athlete or just someone who wants to stay active, this blog is for you. Read about our growing list of expert contributors here.

Robert Senior Sports Doc blog Editor
Alfred Atanda, Jr., M.D. Nemours/Alfred I. duPont Hospital for Children.
Robert Cabry, M.D. Drexel Sports Medicine, Team physician - U.S. Figure Skating, Assoc. Team Physician - Drexel
Brian Cammarota, MEd, ATC, CSCS, CES Symetrix Sports Performance, athletic trainer at OAA Orthopaedics
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Rothman Institute, Head Team Physician for the Phillies & St. Joe's
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Peter F. DeLuca, M.D. Rothman Institute, Head Team Physician - Eagles, Head Orthopedic Surgeon - Flyers
Joel H. Fish, Ph.D. Director - The Center For Sport Psychology, Sports Psychology Consultant - 76ers & Flyers
R. Robert Franks, D.O. Rothman Institute, Team Physician - USA Wrestling, Consultant - Philadelphia Phillies
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer at The Sporting Club at The Bellevue
Cassie Haynes, JD, MPH Co-Founder, Trap Door Athletics, CrossFit LI Certified
Eugene Hong, MD, CAQSM, FAAFP Team Physician - Drexel, Philadelphia University, Saint Joe’s, & U.S. National Women’s Lacrosse
Jim McCrossin, ATC Flyers and Phantoms
Kevin Miller Fitness Coach, Philadelphia Union
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales, Pa.
David Rubenstein, M.D. Main Line Health Lankenau Medical Center, Team Orthopedist - Philadelphia 76ers
Justin Shaginaw, MPT, ATC Aria 3B Orthopaedic Institute, Athletic Trainer - US Soccer Federation
Also on
Stay Connected