Injury's are a part of any sport or training program. The more intense the sport the more sustainable the athlete will be to injury. CrossFit travels a close line of fitness and sport, some even say both are the CrossFit way. Ultimately you must decide of which you train for and train accordingly. Most of us at CrossFit South County train for general health and wellness so I will speak to you first.
CrossFit training for health and wellness requires discipline, patience and knowledge of movements. You know your body better than anyone else, so you must listen to it. If it ask for a rest day then give is rest, if it is in a painful position you must assess the position and figure out why or ask why. Most injury's at CrossFit South County come from improper form and technique caused by flexibility issues or the result of a boosted ego (a persons self-esteem or self-importance.)
Example: You walk in to CrossFit on a Heavy Back Squat day and are determined to set a new personal record. Knowing you have been inconsistent for the last 6 weeks, determination is not going to allow a drop in weight. You step up, un-rack the weight and squat with full range of motion but your knees drive in considerably and your but rises tremendously before reaching full extension. Pumped with the fact that you just set a PR you feel no pain as endorphins run through your body like 500-horse power runs through a viper. Unfotinitly you wake up in the morning and have a severe back ache and come into CrossFit complaining of discomfort. You tell yourself " I did the movement correctly with range of motion, what is wrong?"
This type of injury could have been easily avoided with more attention to detail. Knowing a new PR would be extremely challenging in result of inconsistency , you still stacked it up and went for it. Always be aware if form is compromised while adding weight. If it is at any time then you have lifted you max. Know your limits and capabilities, be safe by using proper mechanics during any exercise.
Remember, your MAX is not what you can lift but how well you can lift it.
You may ask "What if I just can't get in the correct position?"
You may just be inflexible as many of us become in todays modern world. A healthy joint is a joint with full range of motion at any given position. Take your right arm and lift it overhead by holding it strait out in front of you, now go back down, Any pain? Now, take the same strait arm and move it overhead from the side of you body and back down, any pain? If you are tight at any given joint you will compensate another bone/muscle group to get full range of motion during a workout.
Example: An individual who overhead presses and leans back to get the bar overhead. In attempt to lock the arms out this individual has compensated the movement in an unsafe manner. They should have lowered the load or took a short rest break depending on the workout.
You will only injure yourself attempting to do what the body will not allow. You must take control of the situation and spend the extra time stretching in order to have a healthy joint. Is it healthy for a man who can't even lock out a "dowel" overhead correctly to attempt a 135lb push jerk? NO! So why is it happening? It is as the coaches error more than student error. Paul, Caleb and I had a discussion today abut injury's at CFSC and how to avoid them. After assessing why the answer was simple, lack of correcting and teaching. Take all your old PR's with nasty form and throw 'em in the trash, they no longer exist. We have made it a priority to hold the movement standards at CFSC higher than ever. This may result in many days you just use a dowel, bar or very light load. One thing is for sure, injury's can be slowed and avoided if proper precautions are taken. Your obligation is to listen, ice when needed and take an omega 3 daily to reduce inflammation. Ask questions and take a freaking rest day frequently.
More on this topic tomorrow...
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WOD
Back Squat
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