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April 1, 2007
CrossFit Is For Everyone
Pull-ups on the rings
Casey (pictured above and in the video below) recently started training at CFO after having surgery to repair a badly broken ankle. She wanted to train with us so that she could keep in shape. We actually think we can get her in better shape now than she was before, even taking the broken ankle into account.
We even have her rowing with one leg, as you'll see in the video below. This will provide her with a potent cardiorespiratory stimulus even though she can't run or jump rope (two of our other favorite prescriptions for improving cardiorespiratory endurance) and makes just about any sort of mixed modal interval work a very real possibility.
This case underscores the point that CrossFit's style of training can be modified to meet the needs of anyone, regardless of age, ability, or current capacity (or level of fitness). In short, CrossFit is for everyone.
Keep up the great work, Casey!
Posted by Mike Minium at April 1, 2007 11:15 PM
Comments
Awesome.
I have some badly bruised ribs and several sprained toes.
What's the WOD modification for that?
Posted by: chad Lott ![[TypeKey Profile Page]](http://www.crossfitoakland.com/nav-commenters.gif)
at April 2, 2007 10:27 AM
Dang, Chad, what happened?
Bruised ribs (depending on how bad they are) are pretty limiting in what you can do, to be honest.
You're probably gonna have to lay off of heavy physical activity until they heal up.
If you have some lower body ROM, you can do a set of Tabata squats here and there, but that depends on how badly sprained your toes are and whether or not squatting aggravates your ribs.
You can also try various timed static holds (support on rings, for example), which involve little to no movement.
Posted by: Mike Minium at April 2, 2007 11:24 AM
Mike,
I was suckered into a back kick that was set up with missed low, front kick. I charged in to punch my opponent in the face, but got a foot in the ribs instead.
Posted by: chad Lott at April 3, 2007 1:25 AM