For those of you who don't know (all of you)... I have a messed up lower back. I often wake up in tears due to the pain it causes me. My lowest vertebra is fused forward, and my hips are somewhat folding into each other. Ya, it's painful. Due to my misalignment I have chosen (with persuasion) not to dead lift. I got to the box today and the WOD was the CROSSFIT TOTAL. Yes, I have done it before, and yes, I suffered for it after.
In 99.9% cases your coach will help you either modify or sub any movement you need, for one reason or another. But with the WOD being CROSSFIT TOTAL, modifying or subbing a movement defeats the purpose.
NO EXCUSES.
It has been a painful realization, mainly to my pride, that I needed to tell my coaches about my back. I've been taught it is better to heal, then to do further damage. If you know you are hurt, you shouldn't chance hurting yourself further... You are only putting yourself back. A new line I just heard that fits this is: "sharpen the saw",meaning- if you are trying to cut down a tree with a dull saw (sure you can do it) but it will be grueling. If you take time to "sharpen the saw" aka: HEAL, you will progress much faster, and find joy and satisfaction in your work.
My coach gave me a different workout. :)
4rds for time:
100 singles
15 squats
10 push-ups
10 lunges
Time: 7:24 (short and sweet)
I then did 50 sit-ups, and stretched my back out on the GHD. Stretching back out (back extensions & hip extensions) = HEAVEN!
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