Recovery, Injuries, Ego, & Risk

Blake Ritter • May 7, 2025

Recovery, Injuries, Ego, & Risk

Since the start of my journey in CrossFit gyms and the broader fitness space, these four words—recovery, injuries, ego, and risk—have been constant Since the start of my journey in CrossFit gyms and the broader fitness space, these four words—recovery, injuries, ego, and risk—have been constant companions. And honestly, they always will be. That’s not inherently a bad thing; in fact, their presence is almost essential to the process of training. But I believe there’s a lot of misunderstanding around them—why they show up, how to navigate them, and how to grow from them.

This might turn into a bit of a soapbox moment with some side tangents, but I promise it will all tie together.

Let’s start with the elephant in the room: injuries are going to happen—in training, in sport, and in life. Whether it’s a mild hamstring strain or a torn rotator cuff, we’re human. These bodies of ours wear down. But the frequency, severity, and long-term impact of those injuries? That’s something we can absolutely influence—for better or worse.

The second elephant: most training disciplines aren’t inherently dangerous or “bad.” Yes, some are more effective than others, and yes, context matters. As with anything, the dose makes the poison. This isn’t meant to start a debate—there are always exceptions—but in general, we’re talking about what applies to most people, most of the time.

So I’m going to stick with what I know best: CrossFit.

CrossFit has taken a lot of heat since its inception, but in my experience, its biggest flaws come down to user error, not the methodology itself. That’s right—we’re often responsible for our own aches and pains. CrossFit, as defined in the original “What is Fitness?” article, is hands down one of the most effective and well-rounded tools to build healthier, happier humans. And yes, when done correctly—CrossFit is safe.

Let me explain with a car analogy.

The Three Stages of an Athlete’s Training Life

There are three broad chapters in an athlete’s training life: the Novice, the Prime, and the Legend.

The Novice

The Novice is the beginner. Whether they have some athletic background or none at all, they’re stepping into an affiliate for the first time. Think of this person as a car that hasn’t been driven in years. Maybe it used to be a reliable commuter or a high-end performance car in its heyday—but either way, it’s been sitting idle. It needs TLC: new tires, an oil change, a battery jump. Without it, you’re not going far.

The same goes for our bodies. Most novices have been sitting 6+ hours a day, lacking full range of motion, running on poor sleep, and eating suboptimally. If we ignore these foundational issues, it’s no surprise the “car” breaks down after a few blocks.

The Prime

This is where you’re firing on all cylinders. You’ve put in the time, done the work, and are experiencing your best expression of fitness. You’re the equivalent of a brand-new sports car straight off the lot.

But here’s the thing: even high-performance vehicles break down when you’re constantly redlining. The Prime athlete is often chasing a goal, driven by ego, or addicted to the high of pushing limits. You can’t redline every day and expect the engine to last. Maintenance is still required—recovery, smart programming, humility.

The Legend

Now we reach the final chapter—the Legend. This isn’t about age, but about longevity in the game. Think: a classic muscle car from the late ’60s. Iconic. Powerful. Still on the road. Maybe not as fast as the newest models, but still turning heads.

The Legend has to do a bit more work—check for wear and tear, stay aware of deficiencies, and most importantly, let go of the need to be what they once were. And guess what? That’s okay. There’s wisdom and power in that shift.

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So, what is this “maintenance” I keep referring to?

It’s the stuff we all know we should be doing: mobility work, sleep, nutrition, hydration, stress management, and intelligent training. Not skipping the warm-up. Not avoiding that nagging tightness in your hip. Not saying “I don’t have time” when your body is clearly asking for something.

You should not be phasing out of CrossFit because you’re getting older.

You should not be leaving CrossFit because you’re always hurt.

You should not be walking away because your ego can’t accept that you’re not in your prime anymore.

Take ownership. We are responsible for how our bodies hold up over time. Remember: building muscle or endurance literally means breaking down tissue and rebuilding it stronger. If we never support the rebuilding process, all we’re doing is breaking down.

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To close this out:
CrossFit, when done right, is a lifelong methodology for health, fitness, and longevity. You don’t need to jump ship or put an expiration date on it. But you do need to adapt, evolve, and take responsibility.

If you truly want to express your best form of fitness and health—do CrossFit. Just don’t forget to take care of the car.