“…it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes.”
Greg Glassman

Shanna and Nicole S. mid-rep during Nancy.



‘The Filthy 50’

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Freddy Commacho-CrossFit One World

It’s even worse when you are a dedicated athlete who works out regularly. Some folks couple that dedication with a perceived sense that others will think they are copping out if they properly rest an injury. They don’t listen to their body, and they “suck it up” and train anyway. STUPID! (I know because I have fallen into this trap myself.) Don’t succumb to peer pressure. You can still train if you are injured! You just need to be super smart about it. If it hurts, DON’T DO IT! Even if it hurts a little during a range of motion, you are causing injured tissue to be forced into work and adding time to your recovery period. Substitute movements or even complete workouts with exercises that don’t involve damaged areas of your body.

The potential for injury is real in any physical endeavor. I stand strong in my belief that CrossFit is safe when you perform the workouts with some smarts. Avoid injury in the first place by striving for excellence in your knowledge and application of proper technique. On those occasions were you incur an injury, be smart about your recovery!!!!
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Special recognition goes to Matty K for coming in 2nd place and raising $455.00 for the “Lumber Jack 20” WOD at CF Cynergy this past Saturday. Also big props to Kristin and Liz for running the 5k Jolly Jaunt on Sunday! You have all come a long way and you are just touching on your potential!

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