Injury prevention and performance gains simply need an enhanced level of common sense! 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 position, to too heavy of a load when using a barbell, forcing a massive posterior curvature to the lumbar spine, or a disengaged shoulder. These faults become extremely expensive. 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 and knowing your limits. 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. Injuries are very expensive! 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 or use the best, yet most underutilized time… OPEN GYM! 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. Learn from the mistakes of others.
Yes, CrossFit and the community surrounding it is extremely addicting, there are supplements to help with your recovery that are totally kick ass!! But, you still need rest, plain and simple! If you are doing things correct and supplementing your nutrition, you’ll get greater gains quicker with less fatigue! A couple great things we have are the Proanox and Progenex. If you have specific injuries and they are nagging yet you’ve been resting, ask me for additional help or stretches!!! There are some great things you can do to help, but you have to be diligent about your recovery. Take 10-15 minutes a day to work on mobility… Whether it be “smashing”, “flossing”, “rolling”, and/or stretching, you must do it!!! If you cannot take 10-15 minutes to work on your mobility, you should really rethink your training and goals!
Train hard, but train smart!