A note on recovery and Injury from CFNZ coach Amanda Bunn.

 

99% of the injuries I see in this gym are preventable!! It makes no difference wether you are someone that has just started crossfit, someone doing it just for fun or a competitive athlete - everyone needs to have recovery (and pre-habilitation) protocols in place to prevent injury. Yes it takes time - but in the long term it allows you to train consistently for longer periods of time.

Some of the things I do....

 

Pre-habilitation - Nutrition, Sleep. Then - Dynamic stretching, Ring rows, Turkish Get Ups, Russian KB Swings - I’m not injured, I do these things because I spend most of my day doing everything in front of my body (I also play a lot of tennis, single handed) the muscles in the front of my body get short/tight and the ones on the back weak and loose - and if I left it I'd be at risk of injury. 

 

Work-out - I push my limits but not to breaking point. Breaking point is when your technique starts to fail, increasing the likelihood of injury. I stop (in training) at any sign of physical pain in/around a muscle or joint, they are not meant to be in pain, its a warning sign, listen to it. Shooting nerve pain, numb arms when you go overhead is not okay. Ever!

 

Recovery - stretching/foam rolling for 40+ mins on the days I work out, about 15min on the days I don’t, hot/cold showers/baths, massage, chiro; and then any niggles I do have (if its not 80% better in 3 days) I see my physio.

 

It may seem like a lot, but consistent training in a sport a love is the key to setting myself up to succeed.

 

Take responsibility for yourself! - ask me (or any of the trainers) if you don’t know what your doing or where to start.

 

Workout

Press 3-3-3

Then,

400 Meter run
10 Push Jerks 60/40kg
5 rounds