Snatch skill work
Alright guys, the announcement we have all been waiting for - the first workout of the OPEN has been announced! We will be "officially" doing this workout Saturday morning in place of power hour and Team Saturday. If you can't make it Saturday morning, then find a buddy to help you count, and you can do it on Friday.
Even if you are not registered for the Open, you can still come in and tackle this fun WOD with your fellow CrossForters. Heck, if you just want to come and cheer and clap we'd love to have you! It should be a rockin' good time!
500m row (85% effort)
After Monday's WOD my legs feel like they went 5 rounds with Mike Tyson. Ugh. Those Sumo Deadlift High Pulls are sneaky! They got me....Oh, they got me GOOD. The technical term for what I'm feeling is delayed onset muscle soreness, or DOMS. It starts 8-24hrs after a WOD, and peaks 24-72 hours after the WOD. My legs only hurt if I'm trying to stretch or contract them; they don't hurt at all if I'm resting. If you're feeling pain even when you are completely at rest, it's likely a pulled muscle. If you're in the same boat as I am, here are some things to help:
1. Foam Roller - Get on that foam roller and find all the little tender bits....and then roll them some more. Make sure you're rocking back and forth so you're smooshing the muscle left to right and not just rolling it up and down. This will restore blood flow to the areas that hurt and speed the recovery process.
2. Low Intensity Exercise - Yoga, swimming, walking and rowing are all great ways get additional blood flow to the sore areas.
3. Anti Inflammatory - Was your first thought Ibuprofen? Yes, "vitamin I" is an anti inflammatory but is frequently over used by both athletes and non athletes alike. With the extra strain it puts on your liver and lining of your stomach, there's no sense in using it unless you absolutely feel like you need it. (see how it was bold and italicized?) The anti inflammatory I was talking about was actually FISH OIL. And I don't mean to take 1-2 pills. Those aren't therapeutic doses. You'll need much, much more than that if you want fish oil to help repair your sore muscles faster. I'm talking like 8-10 capsules a day depending on the brand you take. (yeah, it seems like a lot) Freeze them to help minimize the dreaded fish oil burps.
4. Business as Usual - DOMS should never keep you from coming in for a WOD. You need to keep things business as usual! The fastest way to recover is to continue working the muscles how you would normally use them. I realize this seems counter productive, but trust me. You have to just push through and stay active. Resist the temptation to use the handicapped rails in the bathroom at work, or walk down the stairs backwards.
The CrossFit Open is finally here! At 7pm Wednesday, the first workout will be announced live on the CrossFit Games website. All participants will have until 7pm Sunday to complete the workout and submit their score online. If you haven't registered yet, fear not, there is still time. Simply head over to the Games website and register today. Don't let your self doubt or inner fears hold you back from partaking in a challenge of your mind and body. The confidence and pride gained from pushing yourself to your limits and beyond once a week for the next 5 weeks is invaluable. Don't miss out!
Some of you have inquired about a training schedule during the Open. If you will be completing the weekly Open WOD on Saturday morning, I recommend working out Monday, Tuesday, and Wednesday. Rest on Thursday and then come in Friday to get some touches on the movements to be included in the workout.
I strongly urge all participants to complete the Open workout on Saturday morning with the rest of us. Do whatever you have to to be available. The energy and excitement at the Fort for the next 5 Saturdays will be an experience in and of itself. It truly is something that every single one of you should have the privilege of experiencing. If for some reason you are unable to attend Saturday morning, you will need to complete the workout at any one of our regularly scheduled classes on Thursday or Friday.
If you have to complete the Open WOD on Friday, workout Monday, Tuesday, and Wednesday still, but come in Thursday to get touches on the movements.
To accommodate those who are participating in the Open, our weekly programming will have a few minor changes as well. For one, we will only be going hard and heavy on Mondays and/or Tuesdays while Wednesdays will tend to be more aerobic in nature. Thursdays and Fridays will be reserved for active recovery/strategy sessions once we know what the workout is for that given week. See? You're all going to be completing the workouts anyways, might as well sign-up and compete alongside the rest of us!
We will be having afternoon classes tonight! The snow appears to have been more like a kitten than a lion, so we must WOD-on!
EMOM for 10:00
3 touch and go snatches
:90 clean & jerk (60/45kg)
1-1-1 (@90% of 1RM)
1 back squat every :30 for 5 reps @ 80% of 1RM
50 SDHP (35/25kg)
25 hand release push-ups
50 wall ball shots (20/14lb)
25 toes to bar
Now wait just a second...today is MY BIRTHDAY and there are no snatches or double unders? What a bunch of crap! Nah, just kidding! Today's workout was totally fun! I got to WOD with the 8AM class and everyone did great!
If you haven't seen the weather, we're supposed to get DUMPED ON with snow again tomorrow. I'm going to recommend that if you can make the morning workouts fit your schedule, it might be a good idea. If we do get as much snow as predicted, at the rates they're predicting, we might end up having to cancel classes again. Ugh.
I talk too much. This is not a mystery to me or anyone who has ever met me. Sometimes I just need to say less. Shut my big mouth. Learn to say more with fewer words.
I'm going to encourage you to do the same by throwing out a little game. I want you to tell me using only 3 words why you do CrossFit. What gets you out of bed at the crack of dawn so that you can WOD before work? Why do you keep coming back, with sore legs and stiff shoulders for another day of torture?
Post your response to comments.
Every now and then I can be persuasive. I have a poster at the Fort with 47 names on it, all of them registered participants in the 2012 CrossFit Open. Some of the names on the poster are CrossForters who have never done an RX'd WOD before. Some of the names are bad ass M-F-ers who regularly destroy our old Fort records.
All the names are in one list together. I didn't choose to separate the "real" competitors from everyone else. This is because you are ALL real competitors.
Are we going to win the CrossFit Games? Be named "Fittest on Earth"? Maybe. Know why it's a "maybe"? Because as a gym we are throwing our hat in the ring. We have stepped up to the plate knowing a 98mph pitch is coming our way, and we're not scared. We're not going to wince and dive into the dirt. We're going to dig our heels in, and swing full force and see if we connect.
My inspiration. My friend (and yearly nemesis during the Open) is Lisbeth. She writes an amazing blog where I go to find daily motivation. Her writing inspires me. Her words occasionally speaking to exactly what I was feeling in that moment. If you ever need any extra motivation, her blog is the place to go. In case you specifically need motivation to throw your hat in the ring and compete, check out this post from Lisbeth. I couldn't have said it any better myself.
3 sets of:
Power Snatch (45/30kg)
Alright my strong friends. It's time for heavy single deadlifts and presses! It's what you've all been waiting for! I know a bunch of you set HUGE PR's last week, so let's try and make Friday just as amazing this week!
If you've been dying to get started with CrossFit Fire, you're in luck. Our next ramp-up starts Monday, March 4th at 7PM. All you need to do to get started is register! It's as easy as that! BOOM - life upgrade!