Crossfit

Whether you are a professional athlete or simply a “fitness enthusiast”, Compex offers a large range of products that can help you through all stages of training. CrossFit is a very demanding sport, where each detail can have a direct impact on your performance. From warmup to recovery, Compex helps hundreds of Crossfiters daily to add weight to their bars, or shave seconds off their times.

STEP ONE - PREPARE FOR PERFORMANCE

We have all been in that situation at least once. It's training time, yesterday’s session has done some damage on your muscles, but it is time to do it again today. Before you start warming up for the session, instead work on your mobility and roll those sore muscles.

Using Compex Ion™, our vibrating massage roller, you can massage large muscle groups and work on those sore muscles. Quads, calves, lower back - put the roller on the ground, use your bodyweight to apply pressure on the desired zone, and slowly roll back and forth for 45-90 seconds. Choose the intensity that suits you the best choosing from Ion’s 4 speeds.
For smaller zones, you can use our vibrating massage ball, Compex Molecule™. The same way you used the roller, put the ball on the ground or against a wall, and use your bodyweight to apply pressure on the desired zone. You can also use your hand if needed. Slowly roll back and forth for 45-90 seconds. Choose the intensity that suits you the best choosing from Molecule’s 4 speeds.

If your training session is targeting a specific muscle group, you can also add one of the 3 Compex massage guns from the Fixx range to your warmup  to activate the desired muscle group.
For example, let's say your training session involves a lot of squats (high reps, heavy…), you can use the Fixx to stimulate blood flow and activate your quads, hamstrings and glutes. Slowly go back and forth on each muscle for 45-60 seconds, applying the appropriate pressure. Choose the speed that feels the best and get ready for a great training session.

COMPEX TIP

• We all know how uncomfortable massaging a sore muscle feels, no matter the tool that you use. However, even if the feeling is not great at first, push through! Your muscles will thank you afterwards.
• Feeling tight in the hips when you squat? Loosen up the spot by working around the hips with your Fixx, massaging between the top of the quad and the hip bone (avoid the bone of course).

STEP TWO – SUPPORT THROUGH TRAINING

If you thought we were going to leave you alone after the warmup, you thought wrong. Compex is here to also support you during your training session, thanks to a wide range of bracing products, created to help you with your movements while protecting your joints.
Our bracing range will help you perform better. For example, the 5mm Knee is a compression knee sleeve designed to protect your knee through any kind of flexion (squats, lunges, Olympic Lifting…), while still being breathable and comfortable to wear. The same applies for the Trizone Arm, designed for demanding movements on your elbows. It has 3 compression points and a design that maintains comfort through performance.
And we offer even more products for ankles, wrists, calves… all your needs!

If you have a recurring discomfort in certain types of movements, or simply are looking at a workout with lots of reps that will especially affect one muscle group, you could also try to our Compex Tape. This waterproof kinesiology elastic band is perfect to relief pain and support your muscles.

COMPEX TIP

Take a look at our specific playlist on our YouTube channel about how to use Compex Tape on each muscle group.

STEP THREE - RECOVER AND GO HARDER

We have been saying it forever: recovery is as important as training (if not more)! Once your training is done, it is time to pull out the big guns to get your recovery. The better you recover between trainings, the harder you can go in the next one.

Thanks to our wide range of Compex Muscle Stimulators, you can recover faster by combining post-training programs (during the 3-hour post-training window), programs to reduce muscle soreness (24h post-training), and massage programs (anytime). Place your electrodes on dry skin as indicated on your Compex Coach App. Then select your program, and let Compex take care of your muscles for 20 to 25 minutes.

Thanks to the TENS programs on your device, you can also reduce joints pain caused by your training.

COMPEX TIP

If you want to strengthen your muscles or cover one muscular weakness that you may have, why not start a 6 to 8 weeks Compex Training Cycle?

• Your lower back always gives up first? 6 weeks of Compex and planks.
• You want to squat heavier? What about a strength cycle on your quads.
• You want to get bigger? Try a Hypertrophy cycle and get fast results.

Use these cycles as “extra credits” in the gym. Do them before or after your main class/WOD, with or without equipment, and watch yourself progress over the weeks. Compex will recruit 100% of muscle fibers and take your workouts to the next level.

WARNING

Obviously, it works… but it is not magic! We cannot promise you any results if your lifestyle is not optimal (diet, sleep, hydration, stress…). Compex is not a magical solution, but simply a tool that works if you put in the work. Be consistent in your trainings, and you will see the results.
#HardWorkPaysOff

To get back to recovery post-training, you can also include in the rotation the Compex Ayre™ compression boots. Increase blood flow with this technique, and evacuate toxins. The best feeling you can have after a tough leg-day session.

Lastly, we know Crossfitters are used to a daily dose of little aches here and there. That is why we also have a full range of Hot and Cold Compression Therapy to help with your painful joints. We offer 4 compression straps, with a gel pack that can be either hot or cold which will help with the pain. Your joints are not having an easy times through those tough workouts, help them recover better, and therefore last longer.

Compex helps Crossfitters daily with their performances, thanks to a wide range of solutions. We hope to have brought you a clear and detailed look on what Compex can do to help you perform better. Get ready to dominate your next workout!

Physiotherapist and L1 CrossFit Trainer, TJ García walks us through integrating Compex with your functional training routine.

Compex: Hi TJ, hope you're well! What benefits does Compex give you for your functional training?

TJ García: Sometimes functional training focuses on all-over exercises such as squats, dead lifting, and others. But we mustn’t forget the need for exercises that target specific areas, in order to avoid potential imbalances that can stop us from seeing improvements from these workouts. In these cases, electrical stimulation can help us to work on a specific muscle, such as the gluteus medius through squats, to make sure that the knee doesn’t go inwards.

It also helps us to gain strength since electrical stimulation helps us increase the number of muscular fibres that respond to contraction, making it more powerful and efficient. We can also work on muscle resistance to make the muscles more resistant to fatigue. It is a great help in recovery, because it helps our muscles to relax, and it vascularises the area, cleaning waste products away from the muscle, which are generated when we train.

Other benefits are the convenience of being able to stick on some electrodes anywhere, at a competition, in the car, before and after training, and with wireless technology you can easily include it in your training.

Compex: How would you define Compex in 3 words?

TJ García: Effective, convenient and versatile.

Compex: Do you have any tips for anyone starting functional training?

TJ García: Always start off with a good trainer who corrects your technique, and have the patience to learn to do the movements properly.

Compex: What is it that makes functional training attractive and essential to you?

TJ García: The fact that it helps us become more agile and stronger for our daily life, for lifting suitcases or children, having a strong and healthy back, being able to run after your child or your niece or nephew without getting out of breath, at the end of the day it helps us enjoy life more.

Brooke picked up CrossFit after her twin sister did to help with her conditioning for track and field. Ironically, it would be Brooke who ultimately turned down a scholarship to the University of Arkansas for track and field to continue to pursue her passion for CrossFit. Brooke emerged onto the CrossFit scene in 2015 with a 16th place finish at the games and then returning in 2016 to place 6th.

Compex: How do you use your Compex device?

Brooke: I typically use COMPEX at night in order to recover for my training the next day. And if I wake up pretty sore, I will get those muscles loose before working out! Also started adding in the strength setting once a week!

Compex: What is your favourite program?

Brooke: I use Competition Recovery the most!

Compex: How has Compex helped your training?

Brooke: I think it’s best for recovery - whether that’s getting me ready for the day or recovering at night from a gruelling day.

Sara is unique as she does not come from a strong athletic foundation like most of her fellow CrossFit competitors. She tried different sports while growing up, but will tell you she was a bit overweight and nothing seemed to stick.

In 2012, Sara took a boot camp class where she discovered her natural strengths. She then participated in a local CrossFit competition (without knowing what it was) and placed second. It was at that moment that she decided this was the sport for her.

Compex: How do you use your Compex device?

Sara: I use the device for warm up, recovery, and also when I travel to keep blood flowing after a long flight. I use it every two or three days, but if I am preparing for competition I use it at least once a day.

Compex: What is your favorite program?

Sara: Training Recovery.

Compex: How has Compex helped your training?

Sara: Compex has helped me so much with recovery. I also use it to turn on muscle groups before a workout.

Mat was a US Olympic weightlifting team hopeful until suffering a back injury. Despite doctors telling him he would never lift again, Mat was persistent in his recovery and returned to compete for Team USA.

After retiring from weightlifting Mat found CrossFit to start casually lifting again. CrossFit became much more to Mat as he earned back to back second place finishes in the 2014 and 2015 CrossFit Games. Mat claimed the ultimate title as Fittest Man on the Earth in 2016 and 2017.

Compex: Hey Mat, please tell us a bit about how do you use your Compex device?

Mat: I use the strength cycles on it quite a bit, especially on my quads. I have been using it on the muscles around my ankle pre and post workout. Using the warm up program helps loosen up the muscles while the recovery programs help me get through my long training days.

Compex: Sounds like you’re getting great use out of it! How has your Compex device helped your training?

Mat: It's supplemented and added to my training. Like I said I use it for recovery, activation and strength. So it has been very helpful all around.

Compex: Why do you love it?

Mat: I just really like how it is one tool for activation, recovery and strength. It's really easy to use and it works. It's a big part of my training.

Compex: What is your favourite program on the device?

Mat: I love any of the strength cycles. It's crazy to me how much I feel like I worked out after doing one. They are awesome to get some more work in.

Compex: Awesome, thanks for sitting down with us, Mat!

Greek Crossfit athlete, Kostas Papadapoulos sits down with us to discuss is approach to training and how Compex products help him to enhance performance.

Compex: Hi Kostas, lovely to meet you! Please could you begin by giving us a little profile of you?

Kostas: Hey Compex! Sure, I am from Greece, based in Athens. I train at the Athens Lions Box and I am affiliated to Compex Greece Team. I have been competing in CrossFit for about 5 years, after having a long career in national level Weightlifting. I am also a Weightlifting Coach.

Compex: What sport do you do and how did you get into it?

Kostas: I have been an active Weightlifting athlete from 1993 till 2013, plus a member of the Greek National Weightlifting Team from 1996 till 2013. Having more than 50 official participations in Weightlifting Events with the National Team, and numerous personal records during my career. I would highlight the following achievements:

- 2nd place in the World Weightlifting Championship on 2001 ( Greece )
- 3rd place in the Mediterranean Weightlifting Championship ( Tunisia )
- 3rd place in the World Weightlifting Championship on 2002 ( Czech republic )
- 2nd place European Weightlifting Championship on 2002 ( Italy )
- 1st place European Weightlifting Cup on 2004, plus Best athlete of the event ( Strasburg )

Five years ago I decided to start doing CrossFit. Since then I have been totally focusing on that and managed to reach to new podium places in European and Greek Games. My experience in Weightlifting, hard work in all levels, along with my coach Dimitris Kavalarakis, made CrossFit an extraordinary and unique life experience for me.

Hard work pays off, so on 2018 I was the 1st Greek athlete ( 7th non-American athlete to compete) to be qualified to the Reebok CrossFit Games in Madison USA ( Masters Category / age 35-39).

Compex: That's quite a list! How does Compex Muscle Stim help you to find a competitive edge?

Kostas: Compex Muscle Stim is literally 24/7 with me. I use it for instant recovery between my workouts through the day, and of course at the end of the day focusing on certain pain or muscles soreness. Regarding my training, it is also a part of it. My coach is adding Compex sessions for strengthening and explosion every week. In this way I am having better results in less time.

Compex: Which program/s do you use?

Kostas: For Recovery I use mostly ‘Competition Recovery’ or ‘Training Recovery’ in-between the workouts. After trainings I use ‘Reduce Muscle Soreness’ and certain programmes from the PAIN MANAGEMENT menu. Mostly ‘Pain Management TENS’, which has really helped me to get over various pain situations, and never skip my training. ‘Reviving & Relaxing Massage’ are the best moment in the end of the day. For training I use ‘Strength’ , ‘Explosive Strength’ and ‘Capillarisation’. Warming Up with ‘Overcompensation’ is vital.

Compex: Do you use other Compex products?

Kostas: Yes I use the 5MM CAMO KNEE SLEEVES, as they give me the support I need during my workouts. Also mainly when I go for running sessions I wear the TRIZONE CALF support.

Compex: Thanks so much Kostas!

High-level Powerlifter and Crossfit athlete, Nicole Warburg-MacKenzie sits down with Compex to tell us all about her approach to her craft.

Compex: Hey Nicole, it's great to see you! Please could you tell the Compex audience a bit about yourself? What's your background?

Nicole: I was born in KwaZulu-Natal and my love for sport started from a young age. I have been very active all my life and always loved new challenges and competing. I enjoy seeing what my body is capable of doing when I put my mind to something and give it my 100% focus. I have an Honors Degree in Biokinetics. I am a Wife, mom of 2 and a trainer at the Constantia Virgin Active in Cape Town.

Compex: That's great - tell us how you got into sport?

Nicole: I have been involved in a number of sporting codes. I was a gymnast from the age of 4 till about 13. This is where my love for sport and movement of the human body started. This lay a phenomenal foundation for all I have done since then. At school I was a SA schools Hockey player. In varsity I started competing in IFBB, Fitness Division and went to Worlds and the Amateur Olympia. I decided to try powerlifting and I got a South African record in powerlifting and last year I competed at the Reebok Crossfit Games in Madison which really was a phenomenal experience!

Compex: Wow, it sounds like an amazing experience! You are obviously an amazing athlete. How did you come across Compex and how does it benefit you?

Nicole: Compex really is the absolute secret to my recovery... I borrowed one from a friend when I was training for the CrossFit Regional's last year and I honestly couldn’t believe the benefit I got from it!

Compex: Good to hear! Which programme/s do you use?

Nicole: Depending on how my body is feeling, I generally make use of the recovery and strength programmes.

Compex: Any last words you would like the audience to know?

Nicole: I am always looking for ways to help me get the most out of my training and maximise my recovery as my time is very limited. Like many people out there, I believe the only way to achieve your goals is through hard work and dedication! I was very sceptical when I came across the Compex and had my doubts, but the results have been overwhelming!
I recover faster, I am able to train harder and more often, and I have never felt better. It's an absolute must have for anyone wanting to improve their overall health and physical well-being as well as those wanting to improve their performance. I find it very easy to use and extremely convenient as I can put it on when it suits me.

Compex: That's awesome. Thanks so much, Nicole! We wish you everything of the best and hope to chat again soon.

Nicole: Pleasure! Thanks guys.

Photo Credit: Daniel Stevenson (@daniels_imagerie)

Compex: Hey Will! Great to see you as always, let the Compex audience know a bit about you. What's your background?

Will: Hey guys, so I am based in Cheltenham but own a gym in Worcester. I train at CrossFit Cheltenham and Bullpen Fitness. I've been competing in CrossFit for about 6/7 years now and became affiliated with the Compex UK team, previously I played national level rugby. 

Compex: Thanks! Tell us more about your sporting career and your highlights...

Will: I compete in CrossFit. I suppose a few highlights are: finishing twice top 10 in the European Regionals, winning a regional workout, winning an open workout (in my region) and winning various high level competitions throughout Europe.

Compex: That's a great level to have reached and we've loved being a part of your journey. How does Compex Muscle Stim help you to find a competitive edge?

Will: For me, every time I squat I use my Compex SP8.0 WOD Edition afterwards. Ideally I'll use it within 3 hours just to get some blood flow through my legs and speed up the recovery process. I have had tendon problems in my knees in the past because of tight quads so the Compex definitely helps to relieve this tightness.

Compex: Which programme/s do you use?

Will: Mainly training or competition recovery after workouts and events.

Compex: (If applicable) do you use other Compex products?   

Will: Knee sleeves to provide support when I'm lifting - I can recommend those for sure!

Compex: Tell us about your team training, if you can send a logo too and if you want any offers putting out.

Will: So Team Training is an online programming company. We initially started writing CrossFit/functional fitness style programmes, but are now beginning to expand. We initially offered strength, conditioning and non bias programmes designed to cater for different athletes. These are priced at £10 per month. We now offer a 3-per-week program, a pure strength programme and a 16 week pull up programe=me. The strength and the pull programs can be purchased in blocks so you will start at the beginning of the cycle. All of our other programmes allow people to simply jump straight in. The strength and pull blocks are priced at £30.

Check our website for more details: www.teamtrainingprogramming.co.uk

Compex: Sounds great and really enterprising Will. Best of luck with it and any upcoming events and we hope to see you again soon!

Compex: Hey Lucy, great to sit down with you - please could you tell our audience your name and where you're from?

Hi, my name is Lucy Majury and I'm from Farnborough in the UK - not far from London.

Compex: And what sport do you perform in and how did you get into it? Biggest achievements so far?

I have competed in Powerlifting and got 4 World Records I am also a Competitive CrossFit athlete. My biggest achievement is competing at CrossFit Europe Regionals 3 x. Making it once is amazing but to be able to do it multiple times was even better.

Compex: Wow, those are some pretty impressive achievements. How have you found Compex Muscle Stim helps you to find a competitive edge?

Compex helps me have a competitive edge as it speeds up and improves my training recovery. When you train multiple times a day or with high volume this is key.

Compex: Which programme/s do you use on your Compex device?

I really like using the training recovery and relaxing programmes - they are for sure my favorite. I also sometimes use the strength cycles as an addition to my training. I also use Compex knee wraps.

Compex: Amazing, it sounds like your getting great use out of it. We've heard whispers that you've launched a new company? Tell us a bit about that project.

Alongside competing in CrossFit I have my own nutrition, PT and clothing businesses. My partner (Mike) and I started the clothing brand, VITA, most recently and it is a project we are both so proud of. We sell clothes which can be worn to workout in and also outside of the gym. The clothes have all been designed by athletes who know exactly what is needed from workout clothing. Our biggest aim was to produce affordable, good quality clothes.

You can find our clothing at Vita Active.
You can also use code COMPEX10 for 10% discount.

Compex: That's incredible, you must be very busy. I'm sure our audience will be really interested to check out your website to gear up for their training sessions. Thanks so much for sitting down with us Lucy and best of luck in all your pursuits!