Monthly Archives: June 2010

Intensity & Safety

Workouts can be grueling.  Duh!  Everybody has been showing tremendous will and mental strength to get through them.  I absolutely love it.  However, personal safety needs to be in mind as well.  Not necessarily “safety” but more on the lines of commen sense!  This picture above does not reflect the “commen sense” aspect, it was just an unfortunate accident during today’s WOD and I saw it fit to post on this blog.  He got off quite lucky actually, some of these box jump mishaps have allowed the tibia to  see the light of day (that’s never pleasant). 

 

The commen sense I am referring to is simple, do not perform an exercise, more importantly load, if you are not comfortable or lack the ability to control the movement.  There have been many faults of this lately, whether it be dropping dumbbells from an overhead extended postition, to too heavy of a load when using a barbell, forcing a massive posterior curvature to the lumbar spine.  I would be completely lying if I told you that I have never been guilty of this.  We all do it, it is just a matter of being smart about it though.  The veterans out there know what I am speaking of, you may have a feeling that a particular exercise and load is just too much, but you’re just sooo close to getting the PR (personal record).  I am not saying to not try, I am saying, have a predetermined positional limit in your head.  For instance, when performing a heavy deadlift, once you feel the abdominals disengage and the lower back begin to round, dump the weight!  It is not worth it.  I realize that your buddy may be able to lift just five or ten pounds more than you and you really want to beat him/her, but know your limitations.  An injury can take days, weeks, months, and yes in some cases, years to heal, and sometimes not even heal to 100%.  It is not worth it, be smart, take your time and if you are having any trouble grasping the concept for a particular movement, or just want to get a few more pounds of one of your lifts, talk to one of the trainers.  We can set something up for you, specific to your goal(s).

 

Another thing, Rocklin CrossFit is open seven days a week.  We do that because not everyone has the same set schedule.  You will never see a rest day posted on the site when we are in operation.  That does not, by any means, mean to workout at these intensities seven days per week, every week.  At that point, its no longer a matter of “if” you get injured, it is a matter of “when” and how severe you will be injured.  I am 100% guilty of this, I have been hurt many times due to over training.  At one point, it took me three months to get back to the condition I was in prior to overtraining, and even then, my times and loads for WOD’s were worse than before.  It can be an extremely frustrating scenario to which you just “need” to workout harder, or more often, to get back what you lost.  YOU MUST REST!  Rest and recovery is just as important as the WOD itself.  Be wise and open eared to your body.

 

Train hard, but train smart!

Posted in Rocklin Crossfit Blog

SUMMER CYCLE BEGINS!

Welcome back guys, after our forced rest, we should all be amped and ready to go for the Summer Cycle!  Pictured above is Shane Sievers, post WOD in tonight’s 6:00 class.  Way to go man, keep giving it your all.

Posted in Uncategorized