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Injury


Injury


Despite what some less educated people say about CrossFit, Crossfitdoea not cause injuries and it is one of the safest types of physical conditioning programs around. Everyone gets niggles, you can get a niggle sleeping incorrect but I'm talking INJURIES.

If you listen to your trainer, take advice and watch others (for good and bad points) there is very little chance you'll sustain an injury. Knees over toes, high elbows, chest up and back straight are not said because the trainer likes listening to his/her voice. They are cues and reminders that try to get you to maintain good form even when tired.

At CrossFit Norwest we are proud to have one of the lowest injury rates in Western Sydney, in fact Sydney and sure the nation. Compare stats between that and your average commercial gym and you'll see what im talking about!

Yoy can do your best to stop injuries but if you are continually pushing the red line, always going 100% and maybe slightly over 100%, if you are heading to that place that you've never been to before to often then you'll get injured. Kiara doing heavy snatch and maybe to many of them. Rob with his shoulder and now his foot. Too much too often and you'll end up broken.

If you do break then we need to fix you ASAP. This means ice, rest the injured part, physio, Chiro, doctor or other health care professional. This does not mean do not train!!! CrossFit is scalable and as you have seen at Norwest you can get even fitter whilst being injured. Kiara ran a 25min 5km with thedog and Rob deadlifted 255kg after a shoulder reco. Look after your injuries
 

Muscle soreness

Muscle soreness

Muscles act as pulleys between bones creating levers and movement. Muscles are used in every single action your body performs from swallowing your food to blinking your eyes and snatching 60kg.

Over time our bodies become accustomed to t it's everydays activities, when activities change like moving from sitting infront of the computer all week to gardening on the weekend..... Suddenly getting out if bed isn't that fun on Monday

Muscles are made up of muscle fibres, going deeper inside the fibres you'll find muscle spindles, inside these spindles you'll find sarcomeres, the actual contractile elements of your muscles are actin and myosin filaments. These slide across each other and grip for an easy way to describe it and the result is movement. When we do something different physically that our body is not accustomed to these actin and myosin fibres are disrupted. Local inflamation comes to heal the area and the end result is sore but in the long run stronger muscles

If you are sore don't worry, it means you worked hard. The skills is differentiating DOMS vs injury.
   

Standards

Standards

So yesterday we talked about efficiency and economy. Standards can also be placed in this bracket.

Standards are movement requirements that are set in place to ensure correct technique, injury reduction, allows reproduction of correct movements for measuring work capacity and in a competition sense ensures all athletes perform the same movement to be compared against. For instance a person performing half range air squats will be able to squat quicker than someone performing full range squats giving the appearance of more work but in fact the person doing full range would have more benefit.

For the next fortnight at CrossFit Norwest and RAW everyone will knock back on the intensity and concentrate a little more on FULL range of motion performed with as best technique as possible. Remember slow is smooth.... And smooth is FAST
   

Efficiency or brut

Efficiency or brut power?

Two days ago the Crossfit games were held. This event show cased the best athletes from across the country in one sporting arena.

With such a varst array of athletes on display different strengths and weakness were highlighted

CrossFit is an evidence based fitness program constantly measuring work capacity. So what is better efficiency or brut force. Over the course of the weekend as events went on it was clear that efficiency and technique will always win.... Hands down over brut force.

Chris Hogan was calm composed and planned his workouts, even walking on transitions between exercises. He was efficient in every way. Great mid line stability, excellent levers, great Olympic lifting technique and little excess muscle bulk- having said that he was no ectomorph.

In CrossFit economy,efficiency and technique will eventually out play, out pace and win over a firebreathing dragon! Tip- step back, plan your workouts, break down your movements, ensure correct technique and look forward to quicker times!
   

CrossFit Games

The weekend just gone was Mothers Day weekend but more importantly than Mothers Day the Australasian CrossFit Regional Games were on!!!! There was individual, Affiliate Cup and Masters categories. CrossFit Norwest had multiple athletes competing and a few that were unlucky and missed out due to injury.

The Norwest Affliate Cup Team made up from Corinne K, Sharon B, Dana C, Dieter R, John F and Dan W were extrememly nervous with only John and Dieter having done any form of CrossFit related competition. Dan and the girls were extremely nervous! UNDERSTANDABLY. All nerve were gone aftert the first work out when Norwest took 1st place with 197 reps of overhead squat-Daylight second! The remaining events we clearly finished in the top four in every single event only missing 3rd by 1 second in the sand bag run.......... Every second really does count! Norwest failed to complete only 1 workout however out of all teams only 3 teams FINSHED. What that meant was that the best we could possibly finish was 4th..... Regardless of all other placings if you finished ALL workouts RX'D you would finish above any team who did not finish (DNF)

 

Norwest finished 5th overall, if we had done 15 more reps in the workout that got DNF'd Norwest would have finished 3rd!!! A fantastic effort from everyone!!!!!!! We have now booked our spot to the finals in the states!!

 

The individuals was a bit of a let down in the end for Norwest and RAW as Rob was injured onlky 10 days prior to the event and Kiara having surgery 4 weeks prior on a dislocated shoulder. However all was not lost with Chloe V H flying the flag. Chloe is a great all round athlete that excels at nothing particular but is solid across all domains of fitness. This is what makes a good CrossFitter. Good general physical preparedness (GPP). Chloe finished mid place over all with 2 particular workouts highlighting some chinks in the armour. Chloe stuck to her guns an although not performing one single repetition in workout 4 due to not being able to muscle up, her will and determination meant she went down trying. Due to her decision to atttempt the workout as RX'D she was rewarded but placing ahead of ALL girls who scaled. The points scoring system worked in her favour for that work out.

 

Overall it was a great day and I tihnk everyone was inspired and I think we'll see alot more Norwest/RAW guys/girls at the next few games.

 

   

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