Injuries = Blessing in Disguise

Saturday Dec 21, 2013


 Side Plank accumulate 60” each arm
Scapula Push ups x15
Fire Hydrants x15


2 min Jumping Jacks
Set 1 PVC –> set 2 Barbell
7 Good Mornings
7 Snatch Balances
3 reps of Position 3 –> 2 –> 1


 15 minutes to establish a 1RM Snatch

 Notes: New athletes should focus on learning each position perfectly and trying got attempt a full squat under the bar. If the overhead position is impossible, athletes may always switch to a max clean attempt.

 Team Conditioning!

 3 Rounds each with a partner:

 10 Deadlifts 275/185#

Run 200m

 – 100 Burpee buyout –

 For time.

 Notes: One partner does a round while the other partner rests.  After the 6th round, each partner alternates doing 10 burpees until the team reaches 100.

 Cool Down/Core work

GHD sit ups
GHD Hip extension
*Can sub weighted sit ups and good mornings
Banded Super rack stretch x1’
Overhead band distraction x1’
Posterior chain flossing x1’

Life is tough, it is painful, and if one thing is for certain, it never goes to plan. You may think that you have all your ducks in a row: job, health, fitness, relationship, and boom. Something happens that throws your world upside down. As a physical therapist, I am constantly exposed to the health component–Injury. 

Injuries can be devastating, many times they are more traumatic emotionally/mentally than physically. Injuries can make you question everything; past, present, and future. In a split second, injuries can take away your ability to pursue the very things you love: sports, crossfit, playing with your kids, walking, running, etc. Depressing right? It is, but only if you let it.

I am not a religious person, but I do believe that there is someone/something out there that constantly keeps us in check. Injuries can open doors that you may have been blind to when you were healthy and ailment free. Maybe it will help you appreciate your friends and family who are there to help you when your in need. Or maybe, you will realize how grateful you are that it wasn’t something worse, and feel blessed to be in a position where you can bounce back.  If your injury includes a knee/ankle/hip, well now is your opportunity to develop a really strong core and upper body. You can’t hide from those handstand push ups anymore, in fact, now is your chance to become a specialist. Matt Chan, after sustaining 2 meniscus injuries, made it a goal to become a master of the muscle up while he was recovering. At 210lbs+, he was able to achieve his goal get 20 unbroken muscle ups. 

There are so many scenarios that I can run through, on how you can turn a negative into a positive. I’ve seen it happen, and its so awesome! It can be life changing. Waking up healthy everyday becomes a gift, a blessing, a second chance. You learn to never take anything or anyone for granted. So I encourage you to stay positive through the tough times and keep your eyes open to new opportunities as they manifest. You have an incredible support team of coaches and fellow members at PCF, we are always here to help in anyway we can.

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