Tag Archives: 9

Wednesday 19 June


This is a repost compilation of advice from CFNZ coaches about injuries.

Remember, despite attention to technique, recovery and sensible training, sometimes injuries happen.  You can bet Coach Amanda didn't plan to go head to head with an airbag earlier this year.........

So the below is just a reminder about how to deal with them.....

Despite your best efforts and attention to technique, sometimes injuries just happen.  But don't let them stop you. You can always train around an injury.

If you have chronic lower-back pain, you can work on core stability with Turkish Get ups and prone holds. If you have shoulder trouble, you can cut back on dips and overhead presses and hit the ring rows and renegade rows.  If you've tweaked your knee and can't squat or run, try skipping, slamballs or kettlebell swings for a decent metabolic effect.

That is, if you really want to train.

It's frustrating to be injured, but don't let that spin you into a cycle of missed workouts.  There's always something you can do. Focus on another weakness you have and you may even end up better off!

Once you make an excuse not to train, it becomes very hard to get back on the horse.  Watch the video above to see someone who could have made every excuse in the book, but didn't.


Your coaches work hard to enforce correct movement and to keep you progressing toward your goals without injury. But injuries happen, both in the gym and out of the gym. Sometimes it’s a result of less than optimal technique; sometimes it’s a fluke. The important thing is what you do next. It can be tempting to “take time off” or to “wait for it to heal.” It is our opinion, however, that the best thing to do is to continue to train.

Continuing to train (smartly) through an acute injury is a beneficial for all the same reasons it’s a good idea when you’re not injured:
1) The intensity of effort associated with CrossFit increases blood flow, improves insulin sensitivity, and helps to strengthen your immune system – all of which are even more important when your body is healing.
2) Unilateral training, in the case of a shoulder injury for example, will not only strengthen “the good arm,” but will also carry over to affect strength adaptations in the injured arm. This kind of work is also great for core strength and stability, which is an area in which we can all improve.When that shoulder is ready for action again, you will be ahead of the game.
3) Continuing to train with functional movements will help you to keep your movement patterns and systems in working order. Nothing will kill your hip hinge and trunk stability like spending 3 weeks on the couch because of an ankle injury.
4) This is a great time to work on your weaknesses. Broke a leg? Learn to row with one leg and spend some time improving your ring dips. Shoulder injury? Great time to master pistols. Some injuries will also require a decrease in intensity – a perfect time to slow things down and dial in great body position and technique, which can help to prevent further injury down the road.

1) Talk to us! Just like we modify for strength, ability, and fitness level, we can and do modify any workout to accommodate injury. Keep your trainers in the loop about your injury and your rehab plan. We will work together to decide which movements need to be changed and which movements will help to maintain function and maybe even speed recovery. Additional mobility or technique practice may be appropriate in order to prevent a repeat injury. Then, once we’ve established a plan, remind us! We pride ourselves on knowing our members, but with 250+ of you it can be a challenge to keep every individual situation in mind. Don’t be afraid to nag us!
2) Follow the plan. Simple, right?
3) Be patient! Healing takes time. The pain will stop before the healing is complete. Don’t rush things.

Injuries are categorically not fun. They do not, however, have to prevent you from continuing to train toward your goals, whatever they may be. A smart plan, consistent execution, and a dose of patience should allow you to continue training and, with a little luck, maybe even come out of it stronger and better than before.


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.



4 x 5

Pendlay Row

4 x 10

Strict TTB

4 x 6-10


5 Hang Squat Clean

7 Push press 60/35kg

35 Double unders

5 rounds



4-5 x 8

Ring Rows

4-5 x 10-12


4-5 x 10-12 as fast as possible


21-15-9 reps of:

Sumo deadlift high-pull

Push jerk, 40/25kg