Deadlift: 3×10 @ 60% of 1RM
Back Squat: 5RM
Here are 7 ways to help you stay as injury-free as possible while CrossFitting…
1. Look for a tailored workout.
A quality CrossFit gym tailors your movement modifications to your current skill level. Challenging yourself, and pushing yourself beyond what you are currently capable of are two very different things. Our coaches care about about adjusting to your individual abilities … let them help. Also refer to #3.
2. Our coaches teach.
Before each workout, a good coach should clearly explain the movements and take the class through slow-motion practice, ensuring everyone has the basic idea and competency. Being overwhelmed is not the same as being left in the dust. If you don’t understand a movement, rep scheme or programming technique after the workout has been talked about, ask a coach for a further explanation. You should go into each workout with a clear idea of what is being asked of you.
3. Check your ego.
Master your form first, using lighter weights at a slower speed. Heavier loads and greater speed will come later. The end goal is to get fit, not to win a workout. It should feel uncomfortable but sustainable.
4. Don’t skip what you’re bad at.
The best protection against injury is to make sure you are uniformly strong. Whether it’s cardio, pull-ups, or squats. Chase your weakness. Get good at the things you struggle with. But don’t hesitate to modify a high-impact movement that could exacerbate a chronic problem. If you have, say, ankle issues, swap high-box jumps for stepping up and down, and maybe even add a light kettlebell to make it a little more challenging.
5. Don’t ignore the small pains.
The small pains tend to stem from technique problems, minor tweaks and pulls and are often a prelude to a bigger injury. Common offenders include box jumps, which put your full weight on the Achilles tendon, and maneuvers involving coordinated joint movements, like sumo dead-lift high-pulls.
6. Keep your focus.
During a tough workout, CrossFitters reach what’s known as the “mess you up” moment – when the heart pounds and muscles tremble and going forward seems impossible. Don’t quit, but don’t get sloppy. Just focus on the next rep. Your workout shouldn’t be a blur. Take a moment to gather yourself and reign in the technique. You will never be upset about not hurting yourself.
7. Settle for second best.
Striving for new personal bests, a key motivator for many CrossFitters, is a leading cause of injury. Dusty Hyland, co-owner of Culver City-based DogTown CrossFit, coaches his veteran clients to attempt personal bests no more than once every four to six weeks. And at CrossFit 13 Stars we push that out to once every eight weeks to make sure we are spending plenty of time building before a re-test.