As Kelly Starrett’s seminars would elaborate – the best way to treat Crossfit injuries – is through doing Crossfit… I managed to pull a muscle in my back yesterday playing with the kids and by the evening I could barely move. Any self-respecting Crossfitter learns many ways of self-repair so I had Rocktape stretched on my back, had the injured area on ice and was resting (it WAS a rest day).
By today the pain was manageable and I could figure out what movements hurt and what didn’t. As prescribed, I would be back in training today while avoiding anything that could worsen the injury. Of all the great CF choices I could only think of 6 exercises that would spare the muscle in question: squat, pushups, ring-dips, double unders, lunges and running. So this would have to suffice: recovery needs to include WODs with these 6 moves and lots of mobility for the injured spot.
Mobility
Exercises for impacted muscles and all support/compensating muscles
Slow static and dynamic stretches
REHAB WOD
5 rounds for time
– 10 pushups
– 10 squats
– 10 ring dips
TIME: 4:22
