Lets talk about working with injuries, or better yet, coming back from an injury.  Once you are able to start using your body after an injury, you want to start working it back as a system as soon as you can.  What this means is that you want to stop isolating your body parts.  Use the body as a system again.  Lower the weight so that your injured side, as well as your healthy side, can do the movement .  The fact that you are doing something with the healthy side will keep it in check while the injured side is gaining the strength and muscle tone back.  Don't let yourself do heavy on one side and light on the other.  Keep your body balanced while you are rebuilding that foundation.  The other thing to think about is when you are doing a workout with lower weight, you need to really concentrate on doing the moves as picture perfect as you can.  You form needs to be impeccable.  Yes its light and yes you will be able to do plenty of reps but make each rep count.  Keep your body tight.  Keep your core tight as you move through the rep.  Again, you are retraining that foundation so you can build back stronger than you were pre-injury.  Be patient. It will come back!!!

Great work on the recipes you guys!!!!!  Anyone have any other ones?   I'm sure we can get more than the 4that were posted!!!!!


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"Deadly Dips"

INFERNO Warm-up x 3

Complete the following:


Handstand Hold:

Max time in 3 minutes




4 rounds for time of:

15 reps Deadlifts (275#, 185#)

30 reps Ring Dips


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