There are some examples on this forum of people who started CrossFit with what most people woud considere siggificant pre-existing injuries. One of them is the founder (with his wife Mikki, aka BlueBugOfJustice) of Brand X, Jeff Martin (aka Garddawg).
Okay I’ll start
I posted this to the CrossFit site last week:
So today I turned 45 and have been on Crossfit for about 8 months. Before I tell you about my progress I should probably tell you where I started. I have had numerous injuries over the years. I injured my knee several years ago and even after surgery I have been unable to run hard on it. I hurt my back in ‘91 in a rodeo and have been unable to do deadlifts since. My right shoulder was dislocated and my left one separated numerous times. Overhead movements were painful. Consequently, when doing pull-ups I counted any significant upward movement of my body as a pull-up. Oh, to round this all out I have asthma.
Having started with all of that here are some of the things CrossFit has allowed me to accomplish. I have not been able to run under a seven-minute mile in ten years, I ran a 6:20 mile last week. My goal is under 6:00 by the end of the year. I have finished a +2 Chelsea(17 squats,12 pushups, 7 pullups every minute for 30 minutes). When I started deadlifting on CrossFit simply using the bar hurt my back for days. A few weeks ago I pulled 345. I recently did Diane in 9:15(alternating 225 pound deadlifts with handstand pushups for sets of 21,15,9). No problems in my back. I squatted 315. Pull-ups I did 26 a few weeks ago. Goes without saying they are CrossFit pull-ups, still trying for thirty. All of this is good, but more importantly I am stronger and more capable in my field than I was 8 months ago. I can spar longer, punch and kick harder, shove bigger guys around I keep saying at 45 I should at best be maintaining not getting bigger, stronger, and faster.
I started CrossFit at a bodyweight of 164, I am up to 170 same body fat percentage. Given the results I have had I think Ill start trying the diet recommendations. Coach and Lauren thanks for all you do.
And there’s also JTM
I am looking for any advice for my abs and lower back, keeping in mind my back fusion. Dr said I could start a workout program, but I don’t want that old muscle head workout I did before. That’s what got me to this point. i.e. my fusion. any advice would be great
Sorry for the delay. I missed this post. I’ve been wrapped up in other stuff lately.
I have a posterior fusion, T10-L3… the result of a “burst” fracture of L2 (fancy wording for a fracture that occurred because of compression and caused a small diamond shaped bone fragment to pop out)
I didn’t see your post that detailed how your old workout hurt you, but it doesn’t matter. I did that same routine for years with limited success after my injury.
CrossFit strengthened my core to the point that I don’t really even notice my injury anymore. I highly recommend CrossFit to anyone with back problems. For me, core strength translates directly to living nearly pain free and being able to move again. Before I found CrossFit I had days where I could barely move at all and I was very robotic in my movement on most other days. I am still VERY conscious of it though. It makes me focus on technique, I can’t afford bad form.
So, I would say to you: CrossFit. Start slow, focus on doing everything with near perfect technique. It might just be the best thing you ever did for yourself.
as CrossFitters, we don’t focus on Abs and lower back, we call it “midline stabilization” ... and I can testify that it works. for what its worth, there are a number of people here @ BX who have recovered from various injuries because of CrossFit.
if you commit to the program, start slow, and focus on technique CrossFit will make your life better. It has mine.