Preventing Injury Lecture


Burnt Toast is clearly a lot of volume. With more volume it becomes more important to take care of our bodies. It’s important that we roll, stretch, and get seek bodywork from Nat and Sean, but it is also important to know what is going on with our bodies.

On Wednesday, Novemebr 20th at 7pm Sean Rockett, MD will be at CrossFit Southie to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them and PREVENT them.

Dr. Rockett is an orthopedic surgeon and the senior partner at Orthopedics New England (  He is a certified CrossFit Level 1 Trainer and Opens competitor.  He has been CrossFitting since 2007 at CrossFit New England and has cared for many athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and the Northeast Regionals. His CrossFit website is

The lecture is open to everyone, all Sean is asking for a $20 donation for the Wounded Warrior Project. Sean is my Doctor and he is a good person to know. We really hope that the majority of you make it to this lecture. Injuries suck!

With a partner one person completes 75 double unders while their partner drills the low hang c&J with an empty barbell
Repeat with 50 double unders and the rack jerk with an empty barbell
Spend 5 minutes stretching the calves.

Video On Making Contact With Hips
1. Low Hang (below knee) Clean and Jerk 8×2 @80%
2. Back Rack Split Jerk 5×3 @70%
3. Seated Box Jump EMOM10x2

Sprint 100m
*try to stay within 5 seconds of your first split.

Rest 10 minutes

300 Double Unders for time