Strength -Push Press 5-5-5-5-5
W.O.D. – 4 R.F.T.
30m Bear Walk
30 Double Unders
30 Box Jumps
Injuries and Fun
“Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe
First- They are a bitch. Pretty simply, they suck. Injuries, even the smallest kinds, can take you out of your game, ruin your training session, and demotivate you. Sometimes they make me even want to kick baby squirrels.
Second- Know that they are unavoidable to a certain point. I love the above quote. It sums it up quite nicely that stuff will happen when you are training, jumping, running, lifting, etc. The best we can do is to get ready mentally and physically to deal with them when they do occur.
Third- Deal with them! Take proper care of the joint, cut and/or bullet wound. For soft tissue stuff, learn the “RICE” method: Rest, Ice, Compression, Elevation. For more serious injuries always seek medical attention and follow the doctor’s orders to get back to full strength. Another reason to eat Paleo is the anti-inflammatory effect it has on your body. It will help you heal and get you back to squatting in no time.
Fourth- Learn to prevent these little rabid raccoons from ever occurring. Do you have a problem area? Of course you do. Are you icing it 3 times, taking fish oil, doing mobility work on the area and soft tissue trigger point work every single day? NO, well shame on you. If you’re not, it is only a matter of time before something happens. Deal with your stuff now, before it really pops its head up.
Fifth- Learn it is OK to modify your training until your problem areas get better. If your shoulder hurts during pull-ups, don’t do pull-ups. If your foot is broken don’t do double unders. This sounds silly but, sometimes we have to get out of the way of ourselves.
Sixth- When you can go back to doing the movement, make sure you do it with proper technique. There is a reason we teach certain movements, certain ways. Sometimes it might feel awkward at first to do it differently but taking a step back to jump two steps forward is just fine.
These temporary set backs will occur and we all have had our share of injuries.There are times when you need to take a couple days off to rest everything. There are also times when one just needs to learn to train around what is injured. Adaptability is key. Altering/ adapting makes one stronger mentally and physically. It also shows where some general physical skills need tweeking and this will lead to improvements in overall performance when returning to “fighting speed.”Injuries are just speed bumps in a road that is fun as hell to drive on!