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Training While Injured

Hey Vic City,

No one is immune to injury. Either chronic or acute, athletes from the most beginner to the most elite are all capable of experiencing injuries from time to time. Injuries sometime are the result of overuse, but often times it's poor movement patterns that are causing the biggest problem. Believe it or not, sitting, either it be at work, or on the couch, can lead to countless, hip, back, and shoulder problems. It isn't uncommon when someone experiences an injury that they take time off from training and do nothing but let their body rest. They may come back when they feel better but then only get re-injured shortly after returning.

The problem with the above scenario is that, you don't need to shut down every ounce of exercise if you are hurt. Often times someone might tweak their elbow or wrist or ankle, and yes that may limit some movements but it probably won't stop everything. At Vic City, as good as our coaches are athletes, they are equally if not better coaches. If a movement bothers you, don't stop exercising, ask them for advice on a modification. Not only that, but do some research yourself, and figure out why you got hurt in the first place. While you are still coming to classes take some extra time to work on fixing the problem instead of neglecting it all together, and think it will cure itself. As Cam pointed out in a post last week, we have the resources if you are willing to try. If you missed it check it out.

Three-time Games' athlete Jacob Heppner took the 2017 season off competing, but didn't take the year off training. He is using this time to work his weaknesses and fix holes in his games, which is what we are all trying to do, essentially. With competition you are forced to do the workout as prescribed to receive a valid score. However, with training you can modify it and still get your ass kicked by a killer workout. You still can shut everything down, and not use the gym and our coaches to the fullest potential, but that won't help us get to where we want to be in our fitness journey.

Keep striving to be the best athlete you can be,


Here is a recent video of Sean Woodland catching up with Jacob Heppner about fitness and Star Wars.


Training Monday - Tuesday

Warm-up: Shuttle Plank - One partner planks while the other runs an out and back shuttle in the gym. Switch back and forth until you have done all the designated number of shuttles each:

1, 2, 3, 4, 5

WOD: Jacked up Jackie

This workout has two parts. You will be on a team of 3 people and both scores from part 1 and part 2 will count towards your team's total.

Part 1: 13 minutes to a 6 RM push press, taken from the floor. One bar per team, can go up and down in weight. Warm up with bar only.

Rest as needed

Part 2: 27 minute AMRAP of: 200m row, 15 thrusters (bar only), 10 pullups. One person goes through the full interval, tags the next and they go through. Reps per round = 20 for row, 15 for thrusters, 10 for pullups = 45

Rx - as written

TG: scale thruster weight, ring rows

FG: assisted or jumping pullups

Comp: Bar weight 55/75, ctb

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