CrossFit has been known to expose individuals to many and diverse forms of exercise. Loading these exercises with weight when one is not yet readily prepared may lead to injury. Some of these CrossFit injuries can, however, be prevented. Those who’ve been injured before for example, are at a much greater risk of experiencing the same kind of injury. Therefore, training without fully recovering is risky and should be avoided. The combination of heavy and technical lifts and time restraints is likely to "wake up" old injuries. The CrossFit gym has fastened our exposure to innovative bodyweight and Olympic style lifting techniques. The average consumer of fitness doesn't, however, know how best to "consume" the sources of fitness at their disposal. If an athlete does not have an adequate base of stability, mobility, and skill, the Olympic lifts with the straight bar can be potentially injurious. Most movements that involve heavy loading, increased bar speed, and higher skill levels are probably the most dangerous types of movements, they however also have the highest ceilings of any lifts out there. Most of the available data indicate that the number one risk factor for sustaining a future injury is having had a previous injury. Many athletes usually go back to training without having fully recovered from a previous injury, which may be partly the fault of the athlete and also the medical system. It’s difficult to say that one type of injury happens more often in CrossFit, but rather, the metabolic environment and heavy loading schemes under huge amounts of stress tend to revive old CrossFit injuries that have been mismanaged or ignored in the past by the athlete, rehab specialist, or coach. Lower backs, shoulders, and knees often take the most of the hit when talking about injury rates in CrossFit. However, with better stability, mobility, and technique, many of these common injuries can be avoided. Sessions such as the Work Out of the Day (WOD) also help to define an individual’s capabilities or a specific but all-inclusive workout across the board. People sometimes don't know their own limitations, which sometimes lands them into problems that increase the unnecessary risk of CrossFit injuries during training. Many people blindly shuffle into these challenging environments not really considering what they are physically capable of doing without getting hurt. This needs to be addressed to protect athletes and to offer some alternatives in programming to match their current functional ability. Coaches also play an integral part in protecting CrossFitters. This they do by making sure that every movement programmed into the Work Out of the Day (WOD) has workable modifications to accommodate CrossFit athletes that are not currently executing a high-level movement without having an increased risk of injury. This may require the coach to check off whether an athlete may proceed in a WOD on a daily basis, or needs to downgrade and simplify a move or two. It’s also important to know the moves that people struggle with that way they don't get into the highly challenging metabolic environment, with those faulty movement mechanics. The role of coaches is to expose individuals to new exercises and combinations, not necessarily force feeding numeric training packages that may not be appropriate for one’s skill set or conditioning level.
KUNAL JHAVERI | 20 Jun 18
CrossFit is becoming popular day by day, as many people join in this bandwagon. CrossFitters have achieved extraordinary results in their bid to get in shape within a short time and this explains why the popularity of the game is on the rise. The workouts are very intense and they include core building, strength training, balancing exercises, and aerobics which can also result in CrossFit injuries. The variation of exercises makes this sport exciting, yet challenging, but worth every effort. As a matter of fact, you should try not to do the same workouts more than once in a week. With these high-intensity exercises, they can result in injuries if they are not done properly with the right technique. According to studies carried out by different organizations, the rate of injury in CrossFit is higher than with all the other types of exercises. However, the study established that with the involvement of a CrossFit trainer, the rate of injuries significantly decreases. Some of the common injuries are: Low Back Pain This is one of the most common injuries among CrossFitters. This is usually as a result of an overload of the lumbar spine when doing deadlifts, overhead presses, and squats. To prevent this kind of CrossFit injuries, make sure that the pelvic alignment does not stray too much from the neutral. Additionally, start gradually as you build your glute and core strength and intensify with time. This will give your body ample time to adjust accordingly. Anterior Knee Pain Among so many other CrossFit injuries, is this kneecap injury also referred to as patella femoral joint dysfunction that generally occurs as a result of heavy back squats and wall balls! A warning sign that you may be suffering from anterior knee pain is when you strain to sustain knee alignment in a lunge or squat. To prevent this type of injury when exercising, ensure that you first work to strengthen your glutes. If your glutes are strong enough, they will help the pelvis stay intact enabling it to support your thighs and knees. Anterior Shoulder Impingement Anterior shoulder impingement also called thrower’s shoulder or swimmer’s shoulder tends to be caused by the inability to maintain the shoulder joints in their correct position. When tendons of the rotator cuff become impinged in the process of passing through the shoulder joint, it leads to anterior shoulder impingement. This can be as a result of overuse or partial tear of the rotator cuff tendon. To prevent suffering from this injury when doing CrossFit workouts, invest in pectoral stretching thoracic mobility, extension exercises, and flexibility drills. This will tone your shoulder muscles and make your body ready for exercises involving your shoulders.  Ensure that you have a training coach as you go through the various CrossFit workouts. This will ensure you do them right using the recommended techniques.  
KUNAL JHAVERI | 23 May 18
If you are a lifter, one of the treasures you must cultivate and strongly safeguard is a strong back. This doesn’t mean that other athletes and individuals do not need back strength, if anything, all of us benefit in one way or another from such strength. With a strong back, you can live a healthier life and in the course of your training, you will experience lesser debilitating CrossFit injuries over time. In addition, a stronger back enables you to perform lots of functional movements which are important for daily living. When done properly, CrossFit workout can strengthen the whole of your body including the back region. This is why learning proper technique is important before taking a chance on any CrossFit exercises. Below are some of top back exercises you should try out. Back Extension Another name for this exercise is a hip extension. Done properly, this workout can significantly improve your performance. On the contrary, if it is not done well, you risk putting yourself on the path of injuries. The main equipment used during this exercise is called a glute ham developer. Working on this machine involves aligning your body parallel to the ground while facing downwards. Thereafter, bend your hips towards the ground until your body is aligned perpendicularly to the ground. Instead of using momentum, try to engage your glutes, spinal erectors, and hamstrings when performing this move. Pendlay Rows This is a variant of barbell row. The major difference between pendlay row and barbell row is that the former has the lifter returning the bar to the floor following each rep. In addition, the lifter in pendlay row maintains his torso horizontal to the floor. In order to prevent injuries, always position your lower back in a natural angle. Pendlay rows are known to enhance your lat strength thereby contributing thereby contributing to performance improvement. Snatch Grip Deadlift This CrossFit workout is oftentimes done on the podium. The contribution it makes to your back strength is amazing. It develops your upper back and traps as well as your glutes and hamstrings. Snatch grip deadlift is a move that helps you to build your overall strength so that your performance at conventional deadlifts is enhanced. It is advisable for you to start with lower weight because of the pressure this move has on your upper back. The Power Clean This is a move that not only exercises your full body, but also works your deltoids and traps. Ensure you learn the proper form and technique before increasing the weight. When performing this move, you will use your core and back to stabilize your spine and also prevent injuries. The starting point for a power clean is similar to that of a deadlift, but you should ensure the bar is closer to your shins. Butterfly Pull-Up This is an advanced move which targets a big muscle group located at the back known as the latissimus dorsi. Additionally, this move makes use of the core, arm, and the shoulder muscles. Some CrossFitters enjoy butterfly pull-ups because of the momentum it helps them generate in the lower body which propels them upwards. To add to the above CrossFit workout, you can try out kettlebell swing and muscle up. To emphasize, a stronger back will improve the quality of your life and make you a better athlete.
KUNAL JHAVERI | 01 Apr 18
When you switch up your CrossFit diet and workout routine, you expect some changes in your muscle growth process. However, this progress may decline or even come to a halt despite your continued efforts. The question many CrossFitters ask is, what causes such a decline in muscle growth? Numerous factors are influencing the ability of your body to pack on gains. Some of these contributing factors include diet, fitness program, sleep schedule, and even your state of mind. Knowing which of these affect you can help in putting you back on the road to packing more muscles. Inadequate Sleep If you are not getting quality sleep every night you go to bed; your muscle growth process will be affected. Sleep inadequacy increases the level of cortisol hormone which wreaks havoc on your human growth hormone. Also, the ability of your body to store glycogen is inhibited, and this has a negative impact on muscle growth. To fix this, target about 71/2 hours of sleep every day and keep your stress levels low as you go to bed. Insufficient Protein Intake If you want to add more muscle, you need to increase your protein intake. The reason is simple; protein has amino acids which are the compounds responsible for repair and buildup of muscle tissue. Failure to consume enough amino acids may hinder muscle growth. As part of your CrossFit nutrition, include approximately 7.7 grams of protein per kilogram of your bodyweight. This means, if you are weighing 200 pounds, your protein intake should range from 109 to 154 grams daily. You can combine both plant-based and animal-based proteins to fuel your muscles. Alcohol Intake Muscle growth tends to be hindered by excessive intake of alcohol. When you drink too much of alcohol, your body system summons the antioxidants used for muscle growth and instead redeploys them to metabolize the alcohol. To fix this, it would be a lot of good to cut out alcohol altogether or limit yourself to 1 or 2 indulgences per week. Also, take several glasses of water so that you can reduce the number of drinks you consume in total. Too Much Cardio Cardio is great for fat loss, but if you overdo it, it can suppress your muscle growth process and instead initiate a muscle-burning or catabolic state. Remember your goals are to increase in strength and size and these cardio workouts must not dominate your workout. You may include high-intensity interval training workouts and some cardio sessions into your workout of the day program, but your priority should be in weight training first. Dehydration It is good if you focus on ingesting proteins and carbs to bulk up, but to stay hydrated is equally important. Water is critical for the digestion process which means if you don’t get enough of it, it negatively impacts the digestion process. Your muscles will lack the essential nutrients, and your CrossFit gym performance will dive. Ensure you train all muscles not just the trophy muscles and mix things up. CrossFit is good at this, and if you maintain the discipline, you will get the best results.
KUNAL JHAVERI | 23 Dec 17
Injuries can derail your CrossFit training, and as such you must take the necessary steps to refocus your efforts and keep on training hard even through injury to maintain your fitness. When you get injured, you have a choice to either call it a loss and count the recovery time as part of the wasted time. You also have the option of ignoring the orders of the doctor and do whatever you can the soonest possible to get your physique back. The last choice is to figure out a way in which to train safely and in a very productive and efficient way. Enlisted below are a few tips on how to train through an injury. Adjust Your Program and Goals Every CrossFitter has a list of goals that keep them going. The goals may include a 30-second handstand hold, butterfly pull-ups, 47.5 kg snatch, and many others. When you suffer an accident, you have lots of things to care about which means some of the workouts will be automatically crossed out from your list. By adjusting your goals and programs, you can be able to continue working out, but with more caution than before. For instance, you may have to resort to single arm kettlebell or squats and lunges with a weighted vest.  Take Care of Yourself As you work on your new goals, you have to access how your body is responding and feeling. Your training will be somewhat different, and you have to appreciate the fact that you are in the process of healing and such you must not overload your system. This may mean a lot of stretching and mobility explicitly focusing on muscles which may be compensating for those that you can’t use due to injury. You also need to take care of your mental state because it can be frustrating watching as your friends, train while you are kind of stuck. You must understand that not all your improvements will happen in the CrossFit gym. Your goal should be to come back stronger than ever physically and mentally. Never Forget about CrossFit and the Community Support CrossFit is not about moving fast, lifting heavy, and getting jacked. It has so much to do with the community and the spirit of comradeship. In the course of training, you will make friends as well as partners who care so much about you. When you get injured and your training schedule changes, do not avoid them. Your workouts may happen in the open gym, but you should keep showing up in the box and cheer your friends up as they take on their WODs. This will make your recovery time much faster because friends are an excellent support system. Learn from Experience It is true that some injuries can be freak accidents, but others are more of lessons than accidents. Some CrossFit movements and workouts are very complex and robust. You should know when to push your body and the point at which to stop. Don’t push your ego to the sidelines but always analyze that whatever you are doing will not hurt you. Take your doctor’s advice and do easy intervals on your workouts so that your long-term health and well-being is not compromised.
KUNAL JHAVERI | 07 Dec 17