Monthly Archives: April 2015

How to avoid injury when training CrossFit

5 tips to help prevent injury during exercise and in your CrossFit gym

By Hannah Briggs

 

CrossFit – simply put – is a strength and conditioning program that uses weighted and bodyweight exercises including Olympic Lifting and Gymnastics skills. It targets various aspects to deliver a fitness that is broad, general and inclusive. This way the program is designed to be scaled in any way, making it suitable for any individual regardless of fitness level or exercise experience.

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I have been a dedicated CrossFit Athlete for a couple of years now, and for the most part I have been injury free. I became a CrossFit Level 1 Trainer and Personal Trainer over a year ago, and started entering local CrossFit competitions early into my training.

A common issue or concern I hear most from people when it comes to CrossFit is “I’m not fit enough’, ‘ Isn’t CrossFit dangerous’, or ‘CrossFit is only for the elite’. These statements couldn’t be further from the truth.

Almost every other sport has the potential for injury, and CrossFit is no different. How many football players do you hear of each weekend that have done the ACL in their knee? How many Netballers roll their ankles or destroy their knees due to the high intensity of the game, and the twisting/turning required.

CrossFit, performed under the watchful eye of a qualified PT and Coach, is no more dangerous than Football and Netball.

Here are my 5 tips to help you remain injury free, but also get the most out of your CrossFit experience.

1. Leave your ego at the door and listen to your coach.

Your coach is there to help you, so ask questions when you’re unsure or feel like you need some assistance. You’re not supposed to know everything about CrossFit – that’s what your qualified trainer is for!

2. Warm up and cool down appropriately

This is fairly common sense, but you would be surprised at how many people warm up incorrectly or not at all. You should warm up for 10-15 minutes, during which time you slowly build intensity as you focus on the large muscle groups. This is designed to raise your heart rate and prepare your body for the workout.

3. Scale the WOD (Workout of the Day). Don’t be a hero.

If you feel like you’re sacrificing your form by trying to do a weight that is too heavy, just scale it back a little. You’re coach will help pick a weight that is suitable for you if you aren’t sure – it’s more important to lift correctly and safely and perform at a higher intensity, than to take 40 minutes to complete what should take 20 minutes just to say you did the weight Rx (as prescribed).

4. Rest Days

Listen to your body. Everyone needs rest days. You might be able to physically turn up every day, and get through another workout, but you won’t be able to give 100% effort. It is recommended to take a rest day every 3-4 days, and your body will thank you for it.

5. Mobility and Massage

Massage Therapy can help to alleviate pain, stiffness and improve flexibility. It can help reduce inflammation in joints and soft tissue, and also reduce stress and anxiety. When you exercise often and at high intensity, regular massage can also assist in preventing injury.

 

Hannah B headshot profile

 

Hannah is a She Science Ambassador, a Personal Trainer/CrossFit Level 1 trainer, and a CrossFit Athlete. Hannah competes at local CrossFit competitions both individually and as a team competitor, and made the finals event in her last 2 major competitions. Hannah is passionate about helping other people achieve their health/fitness goals through her PT and coaching, and motivating others to become passionate about their own fitness. Follow Hannah on instagram @_mindovermatter_13 and facebook Factory 3 Cross Fit.

 

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What is THIR? A review of the multifunctional headwear piece.

What is THIR? Well, That’s How I Roll….

By Kellie Emmerson, Ultra Distance Trail Runner and She Science Ambassador.

 

thir australia 9The best thing that I love about running is it’s inclusivity. All walks of life can engage in the activity because it’s free. The old, the young, the big, the small, the rich and the poor. You don’t really need anything but a set of legs that will take you where you want to go.  But as we get more enthusiastic we start collecting more gear and we start to get more technical about it. The lowest-drop runners, the lightest clothes, the best sports bras, the                                                                                            most effective compression.

One of my essential pieces of gear, however, goes back to basics. It is called a THIRband, more commonly known as ‘multi-functional headwear.’

WHAT IS IT?

A simple, tubular piece of fabric.  It is made of Enduracool- a microfiber fabric with moisture wicking properties designed to keep you cool in the heat and thermal properties that keep you warm in the cold.

Thir Black

 

 

 

 

 

 

 

The best part is that the bands come in a wide range of bold colours to funk up every outfit!

 HISTORY OF THIR:

A New Zealand based company, with distribution in Australia by THIR Australia (thir.com.au).  The company has a strong focus on the outdoor sports community, sponsoring a number of trailrunning events in Australia, such as the Surf Coast Trail Marathon and the Wonderland Run, and countless others in New Zealand. They have recently been involved in making custom bands for White Ribbon, with a large proportion of sales going to the charity.  They have also commenced making custom bands for local running groups, with significant contributions going back into the clubs.

WHAT TO DO WITH IT?

This diagram shows the diverse range of different ways a Thir can be worn.

Buy Thir Australia

 

 

 

 

 

My most common uses are however:

–          As a headband to keep my ears warm on those cold mornings or on the highest peaks.

–          As an eye mask when travelling. Also helps to hold ear plugs in.

–          Hot climates– I ran a race on the Sunshine coast in November last year. I definitely wasn’t used to the heat or humidity, but a THIR dunked in iced water and then wrapped around my neck was THE BEST THING EVER!

–          Sweat band– wrap it around your wrist. Fairly self explanatory.

–          Face mask:

  • When travelling – believe it or not, my THIR came in handy when a moth jumped on a plane and they had to spray the entire cabin with an insecticide. Not ideal race prep!
  • When running- If it is really cold, the THIRband can help to warm up the air before entering your lungs, making breathing more efficient. I have also come across areas in the bush where they have been burning off. My THIR was great to keep out the smoke and dust.

WHERE DO I GET IT?

She Science stock a range of different colours. See instore or online for details.

Other colours available from thir.com.au

I hope that is how you will roll!

* Disclaimer- I started wearing THIRbands a few years ago because I loved the concept. I soon became an ambassador for the brand, and wanted to find a way to bring the bands to Australia. This saw the birth of THIR Australia with my partner Tegyn.

Kellie Emmerson She Science thir multifuncational headwear australia

 

2014 Australian Trail Champion, Kellie Emmerson is a She Science Ambassador and serial ultra-marathon podium finisher. Her trail running takes her all over the world, including France this year as she represents Australia at the World Trail Champs. Kellie fuels her passion for all things fitness as a 2XU Run Coach and Body Pump instructor. Professionally she works as an Occupational Therapist and is continuing her education in this field as a Master’s student.           Follow Kellie on facebook and instragram

 

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