Avoiding Injury


Matt, Kirsten, and Beto go for tripples on the high box jump.

Matt, Kirsten, and Beto go for tripples on the high box jump.




Mike catching some serious air

Mike catching some serious air

 By Jocelyn

 I know I know.  Hind site is always 20/20.  But it’s true.  With exception of freak accidents, almost all injuries that happen in the gym can be avoided with proper warm up, diligent attention paid to good technique, and post workout recovery and stretching. 

It starts with the warm up.  When we coaches put a warm up on the board is not generic.  It has a purpose.  It is just as well thought out as the programming in the workout and it is important that you don’t cut corners.  We start by heating your muscles with mono-structural activities like rowing or jogging.  This is an important step.  You don’t want to start aggressively stretching cold muscles dynamically or otherwise.  Once we get our body temperature heated a bit and the muscles warm and limber, we begin our dynamic movements.  If you haven’t already noticed, the warm up usually has some special attention paid to some areas that will used more frequently during the class.  For example, if the workout involves heavy weight overhead, you will notice that we spend an extensive amount of time mobilizing the shoulder joints.  Contrarily, if we are doing 400m sprints, or squats or box jumps, we might spend more time stretching hip flexors, groins, quads, calves… you get the idea.   By no means does this mean we neglect body parts based on our programming, but simply give some excessive attention to the muscles and joints that will be utilized heavily that day. 

Then there’s technique.  You’ve all heard the saying “check your ego at the door.”  And although we like to go heavy here at CrossFit West, it is important that you not be afraid to scale the weight to an appropriate “personal heavy.”  Going heavy does not mean loading up the bar with tons of weight, and heaving it around with bad form just because you have the sheer strength to do it.  That is simply a recipe for injury.  We want you to go as heavy as you can.  However, if your deadlift weight is making your back look like a question mark, or the bar is sliding down the front of your arms on a heavy clean because you cant get under it with a tight core, elbows and chest up, weight on the heals then it’s too heavy.  And if workouts that are meant to be in the 8-10 min time domain are consistently taking you 20-30 minutes, chances are the weight is too heavy.  Be sure you are giving integrity to the movements, particularly during our strength training portions of class.  Listen to the cues your coaches are giving you.  If you don’t understand something, don’t be afraid to ask for clarification or for a visual demonstration.  Master the art of pressurizing, “tightening up” and maintaining midline stability.  Don’t get lazy on lifts and allow any deviation from good mechanics just because you can get away with it. 

And of course, always be sure to stretch immediately after your metcons.  By now, all of you are educated on the best post workout stretches and foam rolling techniques.  Don’t skip out!  Your body will thank you.


Thursday Nov 26th 9AM Class ONLY

Friday Nov 27th 9AM and Noon Class ONLY

REST and Stretch