Thursday 140320

For time:
Run 5,000 meters

Post times to comments and BTWB

Leslie and Emily enjoying what have been lovingly referred to as the “orange lids of death”.

We are only mere hours away from the announcement of Open WOD 14.4. What could it be? Wallballs? Burpees? Wallball burpees? I don’t know what that is but it sounds awful. I think the bigger question is how is everyone feeling? How are we holding up, how are we recovering? For some of us this may be our first experience with the Open and maybe with competitive CrossFit in general. We might be finding ourselves pushing it harder then we even thought possible. A good thing in some regards, we find out quick the things we are and are not capable of doing. Bad in that it might be taking its toll on our bodies. Verve recently posted a link to an article on its Facebook page titled “7 Ways to Stay Safe During the CrossFit Open“. The article is written by Dan Pope and can be found, along with many others, on his website FITNESS PAIN FREE. I thought the article brought up some very valid points and for those of you not plugged into the social pipeline that is FB, here it is again for your blogging pleasure. 

“The Open is a great time of the year to see what you’re made of and compare yourself against athletes all across the globe. Inevitably, every year people do get hurt.  Sports injuries more commonly occur during competition and I believe the Open is no exception.   Your adrenaline is high, you’re pushing your limits, you’re pushing to hit the RX workout and often times we’re more apt to ignore aches and pains when the stakes are higher.  Here are a few tips to help you stay healthy during the open and reduce your risk of injury.

1. Remember your goals– If you aren’t looking to make it to regionals or just aren’t in shape to give it a shot then it may be wise not to push the envelope.  This is something I discuss with my patients.  I’ve had several people tell me they have some nagging or recent injuries and didn’t know what to do going into the open.  You’ve got to remember my bias as a physical therapist but if you’re having pain and don’t have aspirations of becoming the next Rich Froning Jr. or Sam Briggs it may be wise to shut things down.  If you’re the next champion coming out of the woodwork then it may be worth it to you.

2. Listen to your body– I’ve had several patients who have had injuries weeks before the open ask me if they should be competing.  I think that the one to answer that question should be yourself.  What is your body telling you?  Can you train without pain?  Are you avoiding several exercises because you know your body can’t tolerate them in hopes that you’ll magically be able to handle them when they show up in a workout?  Remember just how tough these workouts are and if you aren’t prepared for the workouts then I wouldn’t chance it.

3. Make smart decisions– This one goes along with listening to your body.  If 165lb snatches show up again this year in the open and your snatch max is 155 then please don’t spend 5 minutes missing 165lbs repeatedly.  If you can’t snatch 165lbs when you’re fresh then what makes you think you’ll be able to snatch it after thoroughly exhausting yourself with breakneck pace burpees and snatches.

4. Don’t redo the workouts too many times- Higher training volumes have consistently been shown to increase risk of injury in multiple sports.  Crossfit is no exception.  You wouldn’t do burpees and snatches 3 days in a row in your normal training.  Don’t redo the workout unless you feel confident that you’ll be able to increase your score (and that increasing your score will actually count for something) and you don’t have any pain from the prior workout.

5. Keep your technique together– This is another no brainer but I can’t tell you how many times I’ve seen terrible technique performed in competition.  You’re going to be tired but that’s no reason to let things fall apart.  Remember that technique is important for injury prevention as well as efficiency.  Take your time and make things look pretty.

6. Take it easy during the rest of the week– Keep in mind that you’re generally pushing to your limits in competition.  Chances are that you’re going to be going harder then you usually do during training.  When I finished 14.2 I was so tired I shut my hand in the car door after the workout.  After 14.1 I caught a cold.  Your brain and body is taking a beating.  It’s important not to go crazy with your training throughout the rest of the week.

7. Get enough sleep– Keep in mind that you’re generally pushing to your limits in competition.  Chances are that you’re going to be going harder then you usually do during training.  When I finished 14.2 I was so tired I shut my hand in the car door after the workout.  After 14.1 I caught a cold.  Your brain and body is taking a beating.  It’s important not to go crazy with your training throughout the rest of the week.”

This is a paraphrase of the article, click here to read the whole thing.

*Verve’s WOD to WINE event scheduled for Sunday March 23rd has been cancelled. The event will be rescheduled, please stay posted for updated details.

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