Bad movement makes for increased chance of injury.  It might not happen right away but it will happen.  Many people start to feel some pains after they start doing crossfit. This isnt because of crossfit.  But its because of the movements that they are doing.  So what should you do when this starts to happen to you?  Should you stop working out? No.  Should you keep attacking the workouts like you are doing?  No.  You need to change the emphasis.  You need to change from workout mode to rehab mode but you will stay be able to get a good workout.  Reduce the weight (obviously).  If this fixes the pain then up the reps a bit.  Otherwise, you will reduce the amount of range of motion.  The idea is to put you back into your strongest and most correct range.  This doesnt mean to do it for one day though.  Go for about 2 weeks and let it heal up.  Be smart.  BUT THIS DOESNT MEAN TO STOP COMING.  It just means to be smart!:)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following:

.

.

Technique Thursday

.......take 15 mins to work on Rope Climbs (including foot locks, difference between legless and reg, skills on each and scales)

.

.

then...

.

.

16 min AMRAP:

.......50 reps Double Unders (2:1 Singles)

.......1 rep Snatch (start at 70%1RM)

*if 1RM is over 180 then increase 10# each set.  If under then 5# each set.  You have 3 attempts at each weight before you need to hit the DUBs again.  Stay at that weight until you get it.

.

.

MWOD:   mash out your calves, banded external rotation, and PVC pipe sotz press