CrossFit: WOD at your own risk.
By Courtney Shepherd, Compliments CrossFit Verve
Over the past several weeks there has been a lot of press circulating around in regards to an article titled “CrossFit’s Dirty Little Secret” (click here for full article). I promise I will not spend the rest of this WOD blog beating that dead horse. Instead I want to address the idea of risk associated with recreational activity. Mike Ray, owner of CrossFit Flagstaff, staff member for CrossFit Headquarters, and an emergency room physician, wrote an amazing response to the aforementioned article, which I highly recommend you read by clicking here. In Mike Ray’s response he discusses risk vs. benefit. There is a risk associated with participating in any sport or recreational past time. That risk exists in varying degrees depending on the sport/ activity and your amount of involvement in it, i.e. professional competitor or weekend warrior.The only way to fully eliminate risk is by not participating in sport or recreational activity, i.e. do nothing. Well if we decide to do nothing then let us now compare the risk of activity vs. the risk of inactivity which can include high cholesterol, heart disease, diabetes, obesity, osteoporosis, depression, chronic fatigue, high blood pressure, stiff joints, decreased libido, and overall the loss of ability to look like a sexy beast.
I decided to do some research on the interwebs of some of Coloradoans favorite past times and the risk associated with participating in them.
This is what I found:
On average there are 135 accidents/ year, 111 injuries/ years, and 28 fatalities/ year.
In 2011 there were 677 fatalities and 38,000 injuries.
Between 2000 and 2009 28 people died in the US while running a marathon. The death rate during a marathon event is .75 per 100,000 participants. Runners are more susceptible to overuse injuries including stress fractures, shin splints, plantar fascitis, and Achilles tendonitis. Among recreational and competitive endurance runners between 50-60% sustain an overuse injury during just 1 year of training.
A study done on a five-year training program of 116 tri-athletes ranging from elite to club level found there was a 56-75% chance of an overuse injury. Running accounted for 58-64% of all the injuries with cycling the cause of 16-34%. Swimming with the most minimal cause of injuries.
During the 2010/2011 season 47 fatalities occurred out of 60.5 million ski/ snowboarding area visits. Another way to say that is .78 deaths/ 1,000,000 ski/ snowboarding area visits. In any given year 135,000 medically significant snow sports injuries occur in the US. Another way to say that is 3 injuries/ 1,000 ski/ snowboarding area visits.
I am not bias to any of these sports. My point is not to drive you into or out of the arms of a past time that brings you joy and happiness. My point is merely this, there is risk associated with EVERYTHING that you do. From driving a car, to working out, to sitting on your couch eating bon bons. You have to make your own decision about how much risk you are willing to accept in your daily activities. CrossFit comes with risk. You do gymnastics work that requires you to swing from rings above the ground. You move heavy weights over the level of your head. For some people this may not sound like fun, in which case CrossFit may not be for you. You can go hit up a Zumba class, just know there is a risk there too. A NY Times article stated “Ankle sprains, hamstring injuries, muscle spasms, and calf injuries are the most common Zumba-related injuries. . . The brief warm-ups and lateral movements in Zumba can create conditions of instability.” Do what makes you happy and keeps you healthy and active, risk shmisk. For those of you who have not just chosen CrossFit has a way to be healthy and active but have chosen it as your competitive sport, like any competitive athlete your level of risk for injury has increased, accept it and WOD accordingly.
When a injury happens or muscle just not firing off!! Go see our 2 resident experts. Dr. James Parker, Olympian, CrossFitter and AMIT certified physician at 801-774-0266 & Alan Kerbs Sports Medicine P.T Astym 801-896-9624 to accelerate your healing and get rid of aches and pains & get you back to PR’s ….”
5×3 Power Clean @ 65% of last weeks 1RM
Chinups 3x Max reps 1 min rest between (scale to where you can perform at least 10 every round, if scaling bands only- no jumping for this skill)
*Train smart. Do not tear, wear gloves-Tape up, hand care, work different grips ….
5 Rounds for time
12 Deadlifts #155/113
9 Hang Power Cleans
6 Push Jerks
Team cool down, light row, bike, run, PNF or static stretch 5-7 min
Go have fun with family or friends hiking, pick up game of football, basketball, racquetball, ultimate Frisbee.
Follow up with;
30 Hollow rock
30 Push ups