For time:
Row, 1000 m
Run, 800 m
50 Chest-to-bar Pull-ups

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From Calvin

CrossFit is a high-intensity workout. High intensity also means it's probably going to be a tough too. Could be you're doing a faster workout with moderate and light loads moving very very quickly. Or, you're working one of our strength days pushing the limits and increasing the ceiling on your lifts. Either way with all this intensity does increase a certain amount of risk.

Obviously, we take great pride at CrossFit SAC in maintaining the highest level of coaching and best movement mechanics across-the-board. But even when we feel like we are in full control and we've taken all the necessary safety steps, sometimes stuff happens.

About 5 months ago I was doing a deadlift day and felt my lower back start to get a little tired. So, like any experienced athlete, I made note of it and lowered the weight on my barbell. And even though I took over a hundred pounds off of the bar the next lift that I did caused my lower back to get to soft, buckle and I immediately went to my knees.

At first, it was very scary because it seems like it was putting me out of commission. But over the course of several months I was patient and had to modify a few workouts here and there to accommodate my weakened back position.

Not charging into battle half-cocked when I felt sort of good and allowing my body to heal and take the time and needed paid off. By just going and doing the regularly-scheduled workouts on the Whiteboard and making modifications as needed, my back has made an almost full recovery.

Now, this isn't a hip-hip hooray for Calvin. This is just to show that even when it seems like what you've done is irreversible or that you feel like you've tweaked something to the point where you can't come in that there is still plenty of opportunities and hope to do your workouts. By doing the workouts reasonably and modified as needed I was able to increase the strength in the weakened areas and overcome the injury. If I had just sat on the couch the entire time, not only would I be less fit, but the surrounding tissue would never get any stronger.

Oftentimes it is our pride that takes the biggest hit when we hurt ourselves. And being able to take a deep breath, a step back and have a clear focus on what is needed can be the bigger victory.

Your coaches are well-educated and here to help you. Even if you were doing everything you can and the planets aligned in the wrong way and you were born under a bad sign and walked under a ladder behind a black cat and broke a mirror... We can still make it so that you can work out in a safe and productive environment. 

Don't let it get you down and don't let it discourage you. Come in and let's see what we can do!