Addressing CF Injuries

[Garrett Smith]

I just took the FMS & SFMA courses this weekend. I am firmly of the opinion that all personal trainers and strength coaches should get the FMS course done and use it heavily, and this is based on my experience this weekend along with watching what my buddy has been doing with my (many injuries in the past) wife and my (stiff as a board) mother.

[Brian DeGennaro]

Off topic briefly:

I want to know why NOW the FMS is getting a lot of press? I've known about it and used it for the past several years but why now?

[Steve Shafley]

Rob of MA positioned himself as an expert quite early (in his education), which is probably the cause of that.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Next day

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

That's just dumb.

The cleans potentially compromise wrist, shoulder, back and leg integrity, while the dips potentially compromise shoulder and elbow integrity (and maybe neck as well, given the forward position of the head you see in so many ring dips)

To follow that timed, high speed slop WOD with heavy attempts at 1RMs is asking to make your microtrauma a macrotrauma.

Stupid really, and Budding saying it's ok because they aren't in the same "modal domain" doesn't take into account that the joints of the body work mechanically, not chemically or energetically.

[Allen Yeh]

I think the first few pages of this post were useful but now has turned into a bashing session.....Jacob's original intent for the post were good so please stick with that, bashing can be done in the CF thread.

[Jacob Rowell]

Thanks Allen.

I'll be heading to a FMS seminar Mid-February in Northern VA. I'll let those of you who aren't familiar with it know how it goes.

[Peter Dell'Orto]

Originally Posted by John Thomas

"Only the pattern of multiple workouts reveals the use of an algorithm. "

Sounds like pi. Eventually pi is going to reveal a pattern, but AFAIK it hasn't yet. If you can't discern the mainpage programming by now, there probably isn't a real long-term plan. The programming videos certainly support that idea. Sigh.

***

Anyway, to the OP: I'd echo the suggestions you got so far, but I'd also say if you have people that like a big chipper-style challenge, throw one in. Post one monthly (the January challenge, say) and program those movements during the month several times in order to have people practice them. At or near the end of the month let people do the challenge and time them. Best time wins or gets on the board or whatever. No penalty at all for skipping the challenge, it's just there for people who need it.

That way you a) satisfy the chipper itch of clients, b) challenge them appropriately, c) establish a short-term goal for their daily workouts (get better at these movements), and d) don't overwhelm them with timed slop regularly. I think that kind of approach to chippers, especially coupled with a trainer watching each attempt and preventing as much technique degradation as possible, can reduce the possibility of long-term injury.

A crazy challenge every once in a while isn't that bad IMO if it consists of movements you've practiced regularly and recently and is programmed intelligently.

Hope that helps,

Peter

[Gant Grimes]

Here is the algorithm.

[Justin Z. Smith]

Some franchise program "birthday workouts". So today is your 50th birthday? You're doing 50 pushups, 50 chinups, 50 situps, 50 boxjumps, etc.

That the rep scheme / birthday meshes with your and everyones goals is an amazing coincidence!


Examples:

http://crossfitnaperville.com/2011/0...thday-workout/
http://www.fitnessreno.com/gregs-bir...ut-02-27-2010/
http://www.cascadecrossfit.com/2010/...thday-workout/
http://board.crossfit.com/showthread.php?t=12093
http://www.crossfitmobile.net/crossf...day-WOD!!.aspx
http://stevesclub.typepad.com/my_web...for-steve.html
http://www.crossfitbn1.com/2009/07/birthday-wod.html
http://convictioncrossfit.com/daily/andys-birthday-wod/




Justin

[Garrett Smith]

Originally Posted by Brian DeGennaro

Off topic briefly:

I want to know why NOW the FMS is getting a lot of press? I've known about it and used it for the past several years but why now?

Brian,
I can't speak for others, however, if I were in the training industry I would have likely done this a long time ago.

[Peter Dell'Orto]

Originally Posted by Gant Grimes

Here is the algorithm.

I could get under the table with an algorithm like that.

Maybe get acquainted with Pukie, too, if I used it all at once.