Thomas "sculpting and toning" his glutes with a 510lbs Deadlift.

When is a CrossFitter too strong?  When they create an environment rich for injury.
Much of CrossFit’s programming consists of exercises focusing on the development of the posterior chain.

The "Hip Flexors"

Even the Overhead Squat, which many CrossFitters mistakenly tout as the end all, be all of “midline stability” exercises, is a posterior chain movement and very little to stengthen and develop the adductor muscles of the groin, pelvis, hips and abdomen.  All squats are.  Just like KB swings, Thrusters, Deads and pulls off all types, jumps, Oly lifts, and even overhead presses rely on the primarily on the posterior chain for support.  All things standing do.

 As CrossFitters become stronger and stronger…  i.e., more advanced, after repeating the same movements over and over (albeit randomly) they become more susceptible to injury in the anterior chain due to the over development of the posterior links.  These athletes, if left only the typical CrossFit programming, incur offsets and imbalances in strength that lead to pulls, strains, and tears easily preventable by doing a regimen of progressive “abs” two or three times per week.  Since many of these movements are not easily incorporated, and probably shouldn’t be, into the CrossFit style wod, they are best performed after the WOD.

Below are two examples of  exercises specific to the anterior chain we use to keep potential imbalances in check.

Want more?   Read: “Posterior vs. Anterior.  Which is more important?”

Zach demos the band assisted ab roll out.

Band assisted exetensions (caution: spotter required!)

Power Snatch 3 – 3 – 3 – 3 – 3 (1 minute between sets)

As many rounds as possible in 8 minutes of…
6 (3L/3R) – One arm KB high pull (24kg)
Agilty Sprint
6 box jumps (28″)
Agility Sprint

Rest today if lifting Saturday or
Snatch – Heavy Single
C&J – Heavy Single

*This workout, completed either today or tomorrow, is the last workout competitors in the Triad Barbell meet will lift heavy.  It is a confidence builder.  Hit singles with aggressiveness and do not miss!  This workout is all about finding the weights you can hit with no doubts on the 26th!

**Lifters – This Tuesday night at 7pm we’ll get together at CFW to discuss the competition.

5 thoughts on “CrossFit can cause imbalances and repetitive use injuries.

  1. Meagan says:

    LADIES: If you are willing to help coach Girls on the Run at my school, I need you to fill out a Coach/Volunteer Health History Form. We will meet every Tues/Thurs from 2:30-3:15. I will leave them for you at the gym. I know Sara, Kelly, and Rachel K. are interested. Let me know if I have left anyone out. Thank you for your help.

  2. sara! says:

    Sweet! That first 2 weeks of March my schedule is all wonky; I’ll get you a copy of B shift this week, though. Thanks Meagan!

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