Three postion power snatch (floor, above the knee, home base)
1 – 1 – 1 – 1 – 1 – 1 – 1
Then,
Three rounds for time:
15 Power snatch 75#(55)#
15 Overhead squat 75#(55)#
Post loads and time to BTWB
Injuries- By Chris Slaughter, part 3
CrossFit – The safest most effective training I’ve ever seen – CrossFit, when done correctly, is quite safe. A coach that tells you to do a workout with a weight you’ve never touched before is probably a bad coach. If you have never driven a car before, I wouldn’t start you off on the freeway. CrossFit is the most effective way to slowly build a capacity of physical functionality I’ve ever seen. And very few people will argue with you that the stronger you are the less prone to injury you are. Any training style must be built up slowly, using small incremental increases to continue to stimulate the body to adapt, you don’t make 25% work-load jumps; you make 5% work-load jumps. It is important to rest when form starts to break down. When you know you’re falling apart, stop take a quick breath, shake out the limbs, compose and continue. Perhaps this is where most of the fear of “finish as fast as you can” happens. Safety is paramount, there is no compromise here.
One thing that is missed by a lot of CrossFitters, and more recently brought to light by K-Star, is flexibility and joint mobility. You should be spending AT LEAST a quarter of the time you work out stretching and doing mobility. If you work out 4 times a week, that means in addition you should be doing an hour of stretching and mobility. If this is a yoga session – awesome, but ending a workout with 2 minutes of lackadaisical foam rolling on your hamstrings because it’s “not that bad” and you can socialize while you’re doing it is half-assed. And if you’re reading this and you say “you’re right I should stretch more” then stop whatever you’re doing and stretch, stretch at lunch, stretch when you wake up, stretch in the shower, stretch and mobilize all the time.
Me – Why Am I so screwed up
CrossFit has significantly reduced the rate of injuries I’ve incurred. In high school I played football lineman, had significant knee problems, multiple concussions, & tore my MCL in a basketball game. In college I fell at about 50 mph racing snowboarding super-G and did my first labrum tear in my shoulder, the same year I went off about a 10 foot cliff downhill mountain biking and separated my right AC joint, a year later the left AC joint also. 2 years later I tore my right meniscus snowboarding dropping a 25’ cliff at Jackson Hole. This time I got slammed into the indoor skydiving tunnel wall and tore my labrum again. I’d probably fall into that “ungifted limit breakers” who has a major addiction to adrenaline. Notice how none of these mention CrossFit, squats, high rep Olympic lifting, pull-ups, etc. I’ve been doing CF since 2008, and made incremental gains over those years. But it is statistically one of the safest things I’ve ever done.
A Last Note: The Comeback
The evidence is fairly obvious, and Courtney’s recent post is a great example. Recovery from injuries is entirely possible, and we also learn a lot from them. Sometimes it’s therapy, sometimes it’s surgery, sometimes it’s easing off of it for a while. But the takeaway is that the body can and will come back from injuries, and a lot of times it takes a lot of work. I lost count of how many times I saw Courtney in the corner doing shoulder exercises when she could have blown them off. Take steps to deal with your injuries, and come back from them. Leaving them “lingering” for too long will only make it worse, trust me I’ve had over 200 internal stitches and over half a dozen bone screws/tacks put in me. Get more mobile, get stronger, get more flexible, and listen to your body.
