In teams of 3, complete the following

3000m Row
200 Calorie assault bike
1 Mile run
*2 people working, 1 person resting

During the row: 200m slam ball bear hug carry pacer
During the assault bike: hollow hold switching every 10 calories
During the run: active squat hold switching every 200m

Post time to comments.

Nini on the run with her bumper plate in hand.

Doctors Don’t Always Know Best

Question: What is a Doctor’s favorite piece of advice when a CrossFitter is injured?

Answer: “You have to stop doing CrossFit until you are all better.”

Now, while on the surface that may sound like decent advice, to me it a) demonstrates a lack of understanding of what we do and b) demonstrates a lack of understanding of how the body heals.

One of the best things about CrossFit is that it is “universally scalable”. This means it can be adapted to meet anyone’s needs regardless of injury status or other limitation. There are countless examples of amputees who are active CrossFitters. Perhaps one of the most amazing examples is Kyle Maynard. There is also a woman who not only has cerebral palsy and CrossFits, but she’s also a CrossFit trainer, Steph Hammerman. (click that link, the video is definitely worth watching.) So, if these folks, and countless others can work around their “limitations” don’t you think it’s possible that we can modify a workout around someone’s injury?

A couple of decades ago, the common approach to a new injury was rest. “3 days of bed rest” was a common prescription for back pain. Guess what, they quickly found out that it made people worse. The body doesn’t need rest, it needs motion. This doesn’t mean you train through an injury, ignoring the pain, it means that you find ways to stay as active as possible. When you workout your body releases hormones that aid in recovery. If you just rest during an injury then you are blunting the body’s ability to release these hormones. Plus, there is a huge psychological benefit to keeping your fitness level up, so skipping workouts can impact you physically as well as emotionally.

Our recommendation, keep coming in and let us help you work around your injury. There is a great article in the CrossFit Journal that talks about this: Science: Rest When You’re Dead. Here are a few of my favorite quotes from the article:

“Pain means you should stop doing the thing that hurts and go see a professional, he continued. But it doesn’t mean you should stop doing things altogether. Cicero described how some patients who came to him after sustaining an injury ceased activity for several days or weeks and found they were no better for it.”

“Athletes should seek the help of a medical professional in the event of injury, Cicero said, but the key to effective recovery is to remain active and continue to use those muscle groups as much as possible.”

“Muscles and bones aside, bed rest does nothing for fitness and health. While obesity and chronic illness are related to a host of factors—especially nutrition—physical activity is essential for health. Athletes who cease activity when injured are often punished several times: Rest does little for the injury, flexibility is reduced, strength and conditioning are lost, and overall fitness and health suffer.”