Blog Post

Friday 4-27-12

I have been reading on two of the most common injuries in an athletes life, the knees and the shoulders. It’s amazing how prevalent these injuries are and yet how avoidable they are at the same time. Knee problems are often thought to be from overuse or weak knees. So they get wrapped and they get worked to get stronger. Someone reaches out with a hand and experiences shoulder pain. They must have weak shoulders, so they work their shoulders. How many athletes have great delts and traps but have bad shoulders? Stand on one leg in good form for as long as you can. What gets tired first, the knee or the hip? Hold a handstand for a significant length of time in good form and see what gets tired first. Is it the delts or the back/scapula region?

Training with good form strengthens good form and thus reduces the risk of injury. If you can box jump 24″ repetitively but you don’t have the hip strength to keep the knees from caving in, what should you do?  If you can press 100 lbs overhead but can’t get an active shoulder, guess what you should do? The answer is always DO LESS BETTER! The order of our operations is and always should be mechanics, consistent mechanics and then, and only then, relative intensity.

Group Warm Up

Deadlift Strength


For Time:

400 M Sled Power walk with 1/2 bw

30 GHD/Abmat Sit Ups

400 M Sled Pull with 1/2 bw

30 GHD/Abmat Sit Ups

Post time and load to comments

Sometime in February this class was two people. We’re moving on up!

  • Kim

    I thought that was going to make my Top 5 Worst Exercise Ever List!  But Burpees, Tweets, Bear Crawls, Running and Turkish Get-Ups are still safe!  That was a good workout!  I was pourng sweat so I am feeling bad for you afternooners!  And Jaremy, just because I named the 5 worse for me doesn’t mean we have to do them all next week!

  • MollyC

    ummm I’m not really sure which way pulling the weight sucked worse! Haha
    16:10 over prescribed as Lori pointed out (70lbs)

  • Ericca

    Every time I miss I feel you try to punish me. I was going to say thanks this morning but we decided you should not thank people for punishing you. It was a great work out though!

  • Kiery

    Thank you to Joey and Brandon for staying over and letting me do the workout at 6:30 and helping me with my deadlift max! I will probably not be able to walk let alone run tomorrow, but it was a great workout!! 🙂

  • Micheal Spades

    OMG I have no idea what my time was…. I was just glad I finished!! the sled pulls killed me (115lbs) but at the end of the day I can say I did it and I didnt quit and to me thats priceless. 

  • Ericca

    What great advertisement to end up on the front page of the newspaper. I’m glad it wasn’t me. That would have been ugly. Lol

  • Justin Hignight

    I’m gonna have to ask for Sarah’s autograph when I see her again! LOL Great to do I WOD where I pull my weight around here (or half of it) LOL