I have had tons of tweaks and aches from about a decade of CrossFit, but only one injury that really forced me to change my training. It was in the old HQ and I was taking Amundson’s class. I was moving across the crowded floor from one station to another and I stepped on the dangling end of the climbing rope that was lying on the floor. The twist of my ankle resulted in some strained ligaments that left me on crutches for at least a week and a cane for a while after. It certainly did not help my training any. There were not any rope climbs in the WOD we were doing that day in Greg’s class, so there was no reason for the rope not being tied up.
I learned a very important lesson that day, one which would have kept me from hurting myself if I had thought of it before the WOD.
Always tidy up your workspace before starting a WOD.
Let’s take a look at the pic above. It is a real photo taken during a class today while the person whose bar it is was out on one of the runs. This is a messy workstation and the potential for disaster is pretty high. Before the start of the WOD, those plates should be restacked and the lacrosse ball especially put away. A clean workspace makes for easier and faster transitions, not to mention it is a lot safer. Movement in CrossFit demands total focus and attention to detail. A cluttered WOD space is the exact opposite of that.
20 reps w/5# more than last week
AMRAP in 8 minutes
1 KB Swing 70/53#
1 Ball Slam 45/25#
2 KB Swing 70/53#
2 Ball Slam 45/25#
3 KB Swing 70/53#
3 Ball Slam 45/25#
…and so on ladder style until the 8 minutes is up.