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Training Tips: From Wreck to Recovery by Shane Upchurch - CrossFit Journal

In Athletes, Coaching, Medical/Injuries

June 24, 2016

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Shane Upchurch explains what he learned about CrossFit training and coaching while recovering from a 2015 motorcycle accident.

On Aug. 8, 2015, I was hit on my motorcycle by a box truck that ran a red light. I suffered degloving of my lower left leg, three displaced ribs, a bruised lung and swelling of the brain. I spent one month in a hospital and underwent a free flap transplant to my lower left leg, a crainiotomy and a few other smaller operations.

After I was released from the hospital, I spent about five weeks on a couch resting. I finally began working with a physical therapist, and in the beginning I mostly rode the Airdyne before doing my therapy homework. After being cleared by my doctors for all activity, I began working my way back to CrossFit-style training. After all, it was arguably this fit lifestyle that helped me bounce back in the first place.

In dealing with my return to CrossFit, I’ve learned a few things I think would be beneficial to other coaches and athletes who are coming back from an injury or even just a lot of time off CrossFit. I narrowed my experiences down to five concepts that have helped me the most.

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3 Comments on “Training Tips: From Wreck to Recovery”


wrote …

Welcome Back .. and best of luck .. the article is great ..


Hilmar Dijkstra wrote …

This is a nice article. When I recovered from an almost similar accident - my pelvis was broken and cracked, along with broken ribs, demolished shoulder and may more damages - and started to do crossfit again, the hardest thing for me was the acceptance of the fact, that you are back on zero (or even less). Together with the sore during and after exercises, "life was not easy". I too discovered that training the perfect positions was far better then trying heavy loads.
I know that I will not reach my old level again. So, games are over. But I want to get 100 also. And that is what CrossFit is all about.


wrote …

Great article.

New to CrossFit, but decades farming, powerlifting and bodybuilding. In my many years, I have had many injuries (shot, hit by cars, blown up, etc..) that have given me the opportunity to start over. As a wellness educator and fitness trainer, I knew that each time I should start as if it was my first time training. Plus, recovery nutrition has special considerations.

Each time, I started with correcting imbalances and improving mobility, retraining energy system programs (genes and proteins), retraining ligaments and tendons...etc.

Assess, correct, retrain, improve.

Slow is smooth...

Thank you Shane, and I wish you best in your fitness and on your journey.

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