INJURY AND OPPORTUNITY

CrossFit September 18, 2015:

In 10 mins do:
Run, 1 mi then in the remaining time, AMRAP of: 1 Burpee
Perf: 1200m
Fitness: 800/1000m

In 10 mins do:
Run, 1 mi then in the remaining time, AMRAP of: 1 Double Under
Perf: 1200m
Fitness: 800/1000m Singles allowed for all levels!

In 10 mins do:
Run, 1 mi then in the remaining time, AMRAP of: 1 Row (calories)
Perf: 1200m
Fitness: 800/1000m

AM Training Camp:

High Hang Clean 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

5 rounds for time of:
Row, 200 m
Thruster, 45/35 lbs
Rest 1:30

PM Training Camp:

Split Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Jerk 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Diane
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up

Competition: 185/135, Green Band/Blue Band assisted HSPU.
Performance: 135/105, Green Band/Green Band Assisted hspu or DB Push Press with ~40% of body weight.
Fitness 75/45, DB Push Press with ~30% body weight.

ARTICLE:

Smart athletes look at injuries as a chance to put in some extra work on the healthy parts of the body.

Anyone who trains seriously for any length of time is going to sustain an injury. This is simply a law of nature and no one, as of yet, has found a way to avoid it.

Even those who do fitness routines and use light weight for higher reps still get dings somewhere along the way. Then there are those injuries that occur outside the weight room: hurting a shoulder when chopping down a tree that had fallen across a driveway, tweaking something while helping a friend move some extremely heavy furniture up three flights of twisting stairs, etc. Injuries are a part of life.

What really amazes me is that more people don’t get hurt while lifting weights. They don’t bother to warm up at all before doing their workouts, overtrain their upper bodies to the extreme, never bother stretching after a session, and do many exercises using very sloppy form. But sooner or later, this neglect of the more important aspects of strength training and bodybuilding catches up with them and they have to deal with an injury.

If this sounds as if I’m a doomsayer, I’m not. I’m an advocate of training throughout a lifetime. I’m simply stating a hard and fast truism. Train diligently and you’re going to get hurt. The key to being able to continue to train is the ability to deal with any injuries that occur along the way. And unless the injury…CONTINUE READING 

http://library.crossfit.com/free/pdf/CFJ_2014_05_Injured_Starr2.pdf