A few weeks ago Dan Pope put out a very interesting article:

“HOW TO INCREASE YOUR RISK OF INJURY BY 7000%”

I suggest everyone click on that link and read the article. The premise is simple, researchers studying elite rugby player found that performing too much exercise at any given time increases risk of injury.  In this particular study they were able to quantify a threshold of volume for these rugby players that if crossed rendered them 70x or 7000% more likely to incur a non contact soft tissue injury.  

While this particular studies done on rugby players isn’t a one to one correlation to what we do in the gym. It is not hard to see that the fundamental principle of this study could be applied to those of us pursuing recreational or competitive fitness goals. Now the flip side of this is the researchers also confidently stated that greater intensity and volume produced more physically and mentally prepared athletes. Or put more simply improved the chance of getting “Results” the hard work involved in training.

So what’s the answer?

How much is too much?

Where is the line that I shouldn’t cross to give me optimal results without injuries?

The answer is we don’t know, and the reality is most of us don’t need to get close to that line if we’re not professional exercisers or professional athletes.  Maybe one day someone will do a study of this nature in the CrossFit world and try to quantify the optimal volume threshold for CrossFit.  That said here’s my advice if you feel like you need to do more:

Focus on practice, and movement virtuosity over heaps of mindless work. A common mistake folks make when they are in the novice stage of training (typically 1-3 years) is trying to do more work instead of making the work they’re already doing better. Spending an hour or two a week perfecting your kip swing or drilling you pulling positions in the clean will trump slogging through a 60 minute workout with 100 pull-ups and 100 heavy squat cleans any day.

Match training time with purposeful recovery time. A typical training session last 60-90 minutes and for some the rest of their day revolves around sitting at a desk at work and laying on the couch at home.  I always recommend you match your training time with purposeful recovery time. This could be more active recovery modes like walking, hiking, casual bike riding, swimming, stretching, and meditating. Or more passive modes like ice baths, contrast showers, massages, or soft tissue work.  For most of us this means we train hard 3-5 hours a week and match that with 3-5 hours of non stressful activity. It’s also worth mentioning that good nutrition and good sleep should be the foundation of all this as it “amplifies” what you do in the gym. While poor sleep and poor eating habits limit the results of your hard work in the gym.

Those are the big ones for me. If you can do these two simple things then you’re likely safe to add some additional work volume to your weekly routine.  For those that choose to train multiple times a day with no thought or purpose to recovery practices. And / or those that beat themselves down with mindless work without a sound foundation of good movement just know it’s not if but when you’ll be sidelined with an injury.

Coach Wes

REGISTER HERE

CONTACT: Frontdesk@crossfitaustin.com for 3-Day discount rate

About our Expert:

CFA is proud to welcome our very own David Henderson as our Expert Series coach this month. David has honed his craft under some of the greatest gymnastics coaches in the world including 3x USA Olympic Head Coach, Kevin Mazeika, one of China’s top coaches, Xiao Yuan, 2x Olympic Champion from Ukraine, Rustam Sharipov, and current U.S. Olympic Men’s Gymnastics head coach Mark Williams.  As an athlete David is a 4x NCAA National Champion (3-Team, 1-Individual) and 5-time All-American, and spent 3 years training at the OTC with the men’s national team. At the culmination of his competitive gymnastics career David spent four years as a professional acrobat as a part of the Cirque du Solei Company.

David now resides in Austin as Head Coach and Men’s Program Director at Star Center Gymnastics. David also currently travels the country teaching CrossFit specific gymnastic methods as a part of I99 Fit.

David’s concept is that he, “…teaches life lessons and principles using the tool of gymnastics.”

Dates:
Saturdays August 27th,  September 3rd, and September 10th

Time:
10 am – Noon

Price:
$75 / session or $200 for all 3 sessions (limited to 12 athletes / session)
CONTACT: Frontdesk@crossfitaustin.com for 3-Day discount rate

Movement Focus:
Progressions for Muscle-ups (Strict & Kipping)
Progressions for pull-ups (Strict, Kipping, Butterfly, & Bar muscle-ups)
Handstand control and handstand walking
Core control, mobility, flexibility and body control for all gymnastics movements

Experience Level / Prerequisite :
This is an Intermediate to advanced course. Athletes should have at least a year of experience utilizing gymnastics in their training (rings, handstands, pull-ups, etc.) This is not a beginners course, athletes should have the ability to perform a minimum of 3 strict pull-ups, 3 strict dips, and 3 kipping pull-ups. If you have any question as to whether you’re prepared to take the class please contact us at info@crossfitaustin.com .

Full Bio:
David began his career in gymnastics at the age of 12, considerably late for a gymnast, yet excelled quickly to the highest ranks. Within four years he was on the National Team representing USA at the international level. He was coached by the top coaches in the world ranging from the 3x USA Olympic Head Coach, Kevin Mazeika, one of China’s top coaches, Xiao Yuan, and 2x Olympic Champion from Ukraine, Rustam Sharipov. Following his junior career, he attended the University of Oklahoma on a full- ride scholarship where he helped establish the dynastic reputation in the men’s program. He was a 4x NCAA National Champion (3-Team, 1-Individual) and 5-time All-American. Upon graduating, in 2006, with a degree in Anthropology, he then continued his competitive career at the U.S. Olympic Training Center in Colorado Springs, Colorado for three years. At the culmination of his competitive career he decided to move into the field of acrobatic performance.

In 2010, David joined the spectacular company, Cirque du Soleil, by completing the General Formation. Yet, prior to his actually joining a Cirque show, he performed as a Tumble Monkey in the Festival of the Lion King at Walt Disney World’s Animal Kingdom. After six months of performing in the Lion King he then went on to perform as a flyer in two shows for Cirque du Soleil. He toured throughout Europe in the show, Corteo, for one year with his family. At the end of his tour he was offered another contract to perform and tour North America in the show Totem for another year. He remains active with Cirque on special requests.

Learning much about himself and the world while in the circus, he then chose to take his family and live “off the grid” in California for four months in order to learn the principles of permaculture. He is fascinated with nature and all that this world has to offer. After trying his hand in the field (quite literally), he honored his true calling which was to be back in the gym as a gymnastics coach. Realizing that he could offer more to humanity through what he knows best, David and his family found a home in Austin, Texas, where he now resides as Head Coach and Men’s Program Director at Star Center Gymnastics. David’s concept is that he, “…teaches life lessons and principles using the tool of gymnastics.”

David was recently introduced to the CrossFit world through providing handstand clinics in the Austin-area over the past year. He now offers his expertise to people interested in enhancing their understanding and development of the gymnastic elements within CrossFit.

David Henderson lives with his wife, Kai, and three daughters, Sanoa, Gaia, and Ea and their dog, Osiris. His interests are cognitive development, philosophy, the study of the human body through Anatomy Trains and other Structural Integration practices, health and well-being, nutrition, and overall holistic living.