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Old 01-11-2011, 07:38 AM   #1
Jacob Rowell
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Join Date: Jul 2007
Location: Richmond, VA
Posts: 389
Default Addressing CF Injuries

Given the way general discourse is headed around here, namely the CF bashing and (more importantly) injury discussion, what would you recommend generally to existing CrossFit affiliates to head off these more common injuries. SLAP tears seems to be the injury du jour, but it seems like some folks here scour the CF boards more than I do and may be aware of other common injuries.

NOTE:
I've been running a CrossFit affiliate for about 4 years. We have about 200 members. I've seen one SLAP tear in my time, which is one too many.

Keeping in mind the things below, what would the PTs/internet gurus propose change or initiate, specifically, to movement selection, screening procedures, and overall programming?

1) CrossFit won't disappear overnight, no matter how badly some people would like it to.
2) If it does, there will still be people doing the same things - trust me, I've see much worse stuff going on in many other gyms, conventional or non conventional.
3) Any changes made to curriculum would have to apply more or less to everyone at the gym. The group class structure is central to the business model of most affiliates.
4) Suggestions have to be practical.

We've been going through asking ourselves the same questions, and making corrections since we've been around. I've seen most of what this message board has had to offer, and certainly picked up good information, but I thought it would be appropriate to ask the question more directly.

This board was at one time a wealth of knowledge, and a place where many CrossFit folk would come to learn something. I see Cathletics as having a huge role in addressing strength issues in CF affiliate programming, leading to more structured, informed methods, and I see you guys as having the ability to continue that role. No one owes any information to myself or any other affiliate owner, but there seems to be some real and general concern for the rhabdos and torn labrums of the world.

Thanks.
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Old 01-11-2011, 09:37 AM   #2
Steve Shafley
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Join Date: Oct 2006
Posts: 1,285
Default

In no particular order:

1. Implement a screening or initial evaluation process each new member has to go through. Something is better than nothing. Gray Cook's FMS is getting a lot of press lately, and is easy to learn and implement.

1a. Alternative WODs for those with orthopedic issues, or with problems that the screen shows, or whom may be in special populations.

2. An intensive period of instruction on the basic "slow" lifts for strength AND other movements frequently used. I like Rippetoe's movements from SS, except I would sub the high bar squat for the low bar squat for assorted reasons I am not going to get into. The NorCal S&C "On Ramp" concept is going in the correct direction.

3. Eliminate all variants of cleans and snatches from all metcons. Implement an "Olympic Lifting Basics" class for those interested in it for the sake of training variety or competition.

4. Require a certain number of dead hang pull-ups to be a requirement for kipping pull-ups for non-Crossfit games participants. For Games competitors, proper instruction and programming for the kip and butterfly kip is essential.

5. Implement a standard warm-up and cool-down.

6. Eliminate the GHD sit-up.

7. Implement site-specific programming based on the needs of your client population. Despite protestations to the contrary, the WOD has been pretty much random since WOD #1. These were appropriate for the original group of Crossfitters, maybe, but not for your clientele.

8. Require professionalism from your trainers.
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Old 01-11-2011, 09:52 AM   #3
Andrew Wilson
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Join Date: Dec 2007
Location: Johannesburg, South Africa
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Default

Quote:
Originally Posted by Steve Shafley View Post
In no particular order:

1. Implement a screening or initial evaluation process each new member has to go through. Something is better than nothing. Gray Cook's FMS is getting a lot of press lately, and is easy to learn and implement.

1a. Alternative WODs for those with orthopedic issues, or with problems that the screen shows, or whom may be in special populations.

2. An intensive period of instruction on the basic "slow" lifts for strength AND other movements frequently used. I like Rippetoe's movements from SS, except I would sub the high bar squat for the low bar squat for assorted reasons I am not going to get into. The NorCal S&C "On Ramp" concept is going in the correct direction.

3. Eliminate all variants of cleans and snatches from all metcons. Implement an "Olympic Lifting Basics" class for those interested in it for the sake of training variety or competition.

4. Require a certain number of dead hang pull-ups to be a requirement for kipping pull-ups for non-Crossfit games participants. For Games competitors, proper instruction and programming for the kip and butterfly kip is essential.

5. Implement a standard warm-up and cool-down.

6. Eliminate the GHD sit-up.

7. Implement site-specific programming based on the needs of your client population. Despite protestations to the contrary, the WOD has been pretty much random since WOD #1. These were appropriate for the original group of Crossfitters, maybe, but not for your clientele.

8. Require professionalism from your trainers.
All of this.
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Old 01-11-2011, 10:09 AM   #4
Arien Malec
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Join Date: Sep 2007
Posts: 2,035
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Sensible scaling. In particular, almost everything on this list needs to be removed:

http://www.crossfit.com/cf-info/faq.html#Substitutions0
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Old 01-11-2011, 10:30 AM   #5
Andrew Wilson
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Quote:
Originally Posted by Arien Malec View Post
Sensible scaling. In particular, almost everything on this list needs to be removed:

http://www.crossfit.com/cf-info/faq.html#Substitutions0
Yeah using RX'd weight and scaling is a huge huge problem also. And the 10 year problem could have been fixed simply with:

So using the chart:
2RM~95%
3RM~92.5%
4RM~90%
5RM~87.5%
6RM~85%
8RM~80%
9RM~77.5%
10RM~75%
15RM~70%
20RM~62.5%
21RM~60%
25RM~57.5%
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Old 01-11-2011, 10:42 AM   #6
Arien Malec
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Posts: 2,035
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Note that this is addressing injuries in the context of Crossfit.

If the goal is a good fitness program aimed at "ordinary folks" who want to get "fit" (feel stronger, better looking, better CV for health and performance), you'd want to change a lot more. (It would probably look like: weight training program with decent programming + programmed finisher + good mobility work).
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