How to Avoid Injury

By: Sierra Wright

Today was perfect timing for me to share something to hopefully help others avoid. That something being injury. Almost a month ago I went to a standard gym and decided to lift before warming up/stretching and obviously not keeping proper form. Today I am finally seeing one of our chiropractors. So why do I bring this up? One, if you are lifting outside of the gym make sure you take the proper precautions and don’t cheat yourself like I did. Two, take care of any pain, soreness, etc. before it’s too late or before it only continues to get worse. Three, be consistent in the gym. The more you get yourself into the gym where there is quality coaching and more than sufficient workouts the less likely you are to get injured. I have nothing against working out on your own outside of the gym but I do know that I have never been seriously injured like I am suffering from now while working out in the right environment. I have struggled with being consistent since I started working at Double Edge but that’s because I have continued making excuses and have avoided taking care of my injury. Why? I am so stubborn. Don’t be stubborn, I promise it will NOT benefit you. I have finally faced my stubbornness and my excuses and know it’s time to take care of it. So if there is one thing to take from this I would have to say take care of yourself, listen to your body. We have all the resources and knowledge right here in the gym so don’t ever be afraid to ask or approach any of us.


Group Class Workout


Warm Up: 20/15 Cals, 20 KBS, 15 Push ups, 15 OHS PVC

Finish with: 20 leg swings, 20 scorpions, 15 PVC PT, GM


Strength: NO strength





Welded and Welded Lean

2 Rounds

25/20 Cal Bike

25/20 Cal Row

25 Power Snatches 75/55

Rest 2 Minutes

3 Rounds

15/12 Cal Bike

15/12 Cal Row

15 Power Clean 95/75

Rest 2 Minutes

4 Rounds

10 Cal Bike

10 Cal Row

10 Front Squats 115/85


(45 Minutes)

Mobility Of the Day: Glute Smash (pg. 300)

Improves: Low Back and Hip Pain, Knee Out Position


Skills: Sled pulls
bench press