Does CrossFit get you hurt?  Kind of a funny question since you can get hurt by stepping off a curb, or sneezing and dislocating a rib, or typing on your computer, or much goofier do I need to get?  There is an inherent possibility that you can get hurt or injured doing anything.  There is no fool proof way to completely remove the chance of injury.  However, when Crossfit is done correctly, the chances are minimized, and for these reasons:  First Crossfit doesn't mean you throw 400 pounds on the bar and get crazy.  It means you learn the movement, determine your range of motion, flexibility and strength, then gain consistency and mastery of that movement and start to load with weight, then get to where you are heavy.  There MUST be the proper learning of the movement so that muscle memory is achieved, and the correct stabilizing and recruitment strength is improved where it needs to be.  Even if you have the natural strength, it doesn't mean you should load the weight up until you have an understanding of the movement.  Now what if you don't have a coach or trainer there to teach you what you need to know?  If you have the ability to ask someone then do it.  Otherwise, watch and study the movement on videos and watch yourself in the mirror.  See where your weight is being placed.  Are the points of performance being met?  If so then continue.  If not then keep learning and training.  Does bad movement mean that you will automatically get injured?  The answer is no, but sure your chances are increased.  Please dont blindly be swayed into thinking Crossfit says to grab a ton of weight, and throw it around without knowing whats up.  There are some boneheads out there that think its all about 3-2-1-GO and thats not it, but they would give any program a bad name also:)


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INFERNO Warm-up x 3

Complete the following:


3 Rounds: (20 mins max)

     20 reps Front Squats (135#, 95#)

     20 reps Hand Release Push-ups

     20 reps Push Press (135#, 95#)

          *should be, or very close to, unbroken on first set with your choosen weight for FS and PP

     2 minute rest




EMOM for 10 minutes:

     100m Sprint

     2 reps Squat Clean @ 85% of 1RM


MWOD........This works for turf toe but will work for any joint pain in the mbody.

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