WOD – 121113

WOD – 121113


This is the final month of our 5-3-1 program.  Add 5% to the numbers you were working off of last month.  Download the 5-3-1 Spreadsheet here.

This week:

5 @ 65%

5 @ 75%

5+ @ 85%


10 min Handstand practice


8 min AMRAP of:

9 Pushups

6 Medicine Ball Cleans @ 20/14

The Stages of Injury

With my own personal journey through injury over last year, which as you know isn’t over yet, I have become very familiar with each of these stages.  I have progressed and regressed multiple times.  This is a great article to lay it all out so that we can come to terms with our situation and have the right mindset to get us back to health after injury.

A CrossFit Journal article

Robert Castillo believes you can recover faster by moving past denial and anger to truly work on rehabbing an injury.

While sitting here and contemplating another sports-related injury, I started to look back on all the previous insults to my body. Some were short term, some were chronic and nagging, and some were more serious and required longer term treatment, time off and recovery. Knock on wood: I have been fortunate enough to avoid a catastrophic injury in my life.

No matter the severity or duration, each injury was challenging in its own way. Being older and wiser now and having made mistakes along the way, I have begun to realize that there are stages to the injury process that are much like the stages of grief we go through when a loved one dies. I’ve also realized that the faster we can work through those stages, the better off we will be mentally, physically and emotionally.

Here are the stages I’ve noticed as well as commentary on their effects.

Read more here.