Cornwall CrossFitBenchmark’s continued – Thurs/Fri/Sat
Thurs WOD:
‘Jackie’
1000 meter row / 45lb Thruster – 50 reps
Friday WOD
3 Rounds for Time…
‘Monster’
30 Box Jumps / 30 Hollow Rocks / 30 Wall Ball shots / 30 Knees to Elbows
Sat WOD
‘Diane’
21-15-9 of…
Deadlift (225,135) / HSPU’s
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Let’s talk injuries…
Here’s a facebook conversation I recently had with a CF’r who’s been around a while…
Hey tyler… so i got my results of my GOOD…or what used to be my good knee and they’re sure the ACL is torn.. i find out when my surgery is come May when i meet with my surgeoun in ottawa…..im going to finish this month at the gym and see how i do..hopefully ill be able to keep going but im finding i cant do anything for the lift days (snatches, front or back squats) soooo unfortunatly i might have to cancel my membership at the end of the month until i recover from sugery… ill see how this month goes and ill keep you posted !!!!
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My response..
ok… can u sit on a toilet?
Typical week for cfr with torn acl:
Lots of mobility and stability for the joints, strengthen everything else, abs and upper body, hams, glutes, and low back…
Trust me – youve never needed training more…
Let me know ASAP!
I’m up for the challenge are you?
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… ya.. i am haha… thanks … i feel better now i know that after sunday im done for soccer for a bit or at least till i get my brace in so if i can at least do crossfit im happy 
ill see you soon
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Back to the article…
Here’s the deal..
If you have a bad back. If you have a disease. If you’re depressed. If you etc, etc, etc….
You need training even more so than those that have reached ‘top health’..
Bodies don’t breakdown due to coincidence?! They break down because they’re tired, over trained, and sick.
I work out 4-5 times a week. I seldomly cheat on my diet (which means my body is in an ANTI-IFLAMMATORY state), and I take the day off anytime I’m feeling the slightest bit ‘off’..
What to do for this poor gal who has 2 bad knees??
Here’s what I want to do:
1. Mobilize the Hip.
2. Stabilize the knee joint(s).
3. Strengthen and stretch (little by little of course) the hamstrings, glutes, and low back.
4. Keep progress up for the upper body and core.
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Ya but.. What if the WOD doesn’t permit what this person or any injured person needs?
Remember CrossFit is all about community. When one of us gets hurt we don’t turn our back on them. We get them back to where they were as fast as possible.
No matter who you are and no matter what your current condition – we will help you get over it. If it’s out of our ‘SCOPE’ we will refer you out to someone that you need to see!
Furthermore, when it comes to injuries (hips, knees, backs, shoulders, etc) you have to have a plan. You need to first identify what the problem is and then ’search and destroy’ – so to speak.
The idea of: “I need to fix my back and then I’m gonna crush CrossFit”… – makes no sense.
I’m not saying you need to be here to help your condition. What I’m saying is that if we can’t help you – you still need to get help. Maybe Yoga is all you need? Maybe it’s chiropractic?
Long story short, diseases, structural problems, postural problems, etc, all need a plan of attack or else they will only get worse.
Please feel free to email or facebook me any concerns – anytime..
- Mar 3, 2010 | 4 comment(s)
- Posted in: Articles, Picture of the day, Uncategorized, W.O.D.
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Well, to make a long story short, Crossfit has helped me IMMENSLY in subtle, but very real ways. Back in 2004 I injured my back at work. I ended up being laid up for 2 weeks…first time in my life! It was soo bad I could hardly get in and out of my car. Then, two years after that I hurt it again…same thing, back spasms…actually needed to hold on to someone…it was awful and again, off for two weeks. Then, I always seemed to have stiffness expecially in the mornings. Well, after working out Crossfit style for over a year, I have figured out WHY I was injuring myself. I wasn’t lifting correctly. I lift a lot in my job and now I always seem to automatically apply what I have learned to my lifting (i.e. take a big breath before lifting a heavy object off the floor and using my hamstrings and quads instead of just my lower back). The techniques that Tyler and Kyle teach also are useful in my everyday life! Sure I still get backaches every once in a while but I feel much better now that I can lift properly. So ya, I agree, if you have any kind of problem with any joints or muscles, don’t quit strengthening yourself. You will probably need a strong upper body more that ever now with 2 bad knees.
great info heather.. 1 Year ago I couldn’t squat. I still have trouble holding a bar in a front rack position. And I could barely KIP due to tight shoulders. Finally, back pain has been a part of me since elementary school!!
Long story short – NOT ANYMORE, EVERYTHING GETS BETTER IF WE ACCEPT THE WEAKNESS AND THEN STICK TO A PLAN TO OVERCOME IT!!
It’s TRUE! Tyler couldn’t squat worth Sh**!
I can recall warming up with a 45lbs Bar for Overhead Squats and being in tears. Had NO Mobility in my hips, shoulders and my back was KILLING because of it. Did more Olympic and now Power Lifting, and I have never felt better. Nothing like 100lbs to stretch you into positions you never thought possible.
Hey…I guess the three of us are LIVING proof…ha ha (I’m sure many more of us as well)!!! I knew about Tyler’s squat problem but not about his KIP problem….hmmmm. And Kyle, I never would has guessed you had any trouble with Overhead squats after watching the YOU tube stuff! Just goes to show ya…THIS STUFF WORKS!