Power Cleans, work up to a heavy triple

Then …

Every minute, for 15 minutes:

15 KB Swings

5 Burpees

Crossfitting Through Acute Injuries:  Returning to a state of readiness as quickly as possible

This is notes that I have taken from a video by Kelly Starrett.

1. Because you can.  You have other areas you can focus on.  You have functional capacity to work other areas around your injury.  You will keep motivation through your injury
2. Cross-over.  Particularly in the lower body.  If you strengthen the unaffected side, the injured side will also reap the benefits.  Don’t worry about being lopsided, likely you will only have to work one side for a short time.
3. Promotes healing.  Due to increased blood flow in uninjured areas, as well as the injured one/s.  A stronger body will heal more quickly than a weak de-conditioned one.  Don’t take an injury as a sign that you should just rest for months until you “heal up.”  You work hard for your money (fitness).  So protect your investment.
4. Keep systems intact.  You work so hard to raise your fitness in different domains.  Don’t let yourself “decompose” because you face more of a challenge.  Take the adversity and use that to drive you!
5. Psycho-social.  PMA:  Positive Mental Attitude.  If you go from 100 mph to 0, likely your body AND mind will not appreciate it.  Stay in the scene, keep coming in, do what you can, interact.  Don’t further increase the tragedy of injury by coming down with a case of the “poor pitiful me’s.”
6. Rebuild Tissues.  Once your body begins the rebuilding phase you need to be healthy, eating right, sleeping well, and moving to grow the strongest and healthiest tissue.  You DO NOT want the tissue you regenerate to be shitty, brittle, piss poor excuse for what was there before.  Otherwise you will likely reinjure the poorly healed area.
7. Decrease compensatory training.  I’ve heard this called a ghost injury.  You break an arm, tear a tendon, and 5 – 10 years later you are still suffering the consequences because you have become incredibly imbalanced due to your body’s ability to compensate.  Take the time to do your rehab and pre-hab exercises, corrective exercises, that way you minimize your body compensating in a negative way.
8. Don’t rot your athletes.  One of the worst things you can do is not come in because of an injury.  You have an ACL problem?  Surgery on Friday?  Okay have a good weekend, see you on Monday!  Of course we are not going to work your knee.  You reduce the inflammation on that sucker, allow it time to heal, work the range of motion, all the while you can work your good leg and entire upper body.  In addition you can continue keeping up your conditioning so that you “protect your investment.”
9. Increase blood flow.  This allows blood to flood the tissues being worked AND more importantly increases blood flow to injured tissues.
10. Intensity – Increase insulin sensitivity.  You won’t put on 10 – 15 lbs because of an injury.  You keep your body burning on high-octane fuel.
11. Deal with your GOAT peoples.  Take the opportunity to work on the things that make you say “What The F—!”  Pull-ups, Ring work, Pistols, etc.  You will have focus to practice the skill and the time to commit to it.  Look at this as an opportunity to improve instead of waste away!
12. Increase immune system function.  Stay healthy, stay out of the doctor’s office anymore than you have to, heal up ASAP!

- Freeman