A+ R A-

1/31/2012

Get your elbows around the bar quickly today! Just like yesterday Sealed


SWOD:

A1) Ring Push-ups, Max Reps in 15 sec x 5 sets

A2) Strict Pull-ups, Max Reps in 15 sec x 5 sets

A3) Racked position mobility drill, 1 min each arm x 2 sets


WOD:

-AMRAP in 6 min-

8 Power Cleans (155#/95#)

16 Bar-facing burpees


"Competitor Finisher"

Start this about 10-15 min after the WOD

1000m row

4 Muscle-ups (sub = 12 kipping pull-ups)

25 sit-ups

-3 Rounds for time-


Recovery Strategies 101

By: Coach Ian J. McHugh

This isn’t an exact science but I am going to share a few strategies and tips to help speed up your recovery. A lot of you train HARD and it’s my hope that you are already using some of these strategies, but if not you should.

SLEEP

I know you’ve heard this one before but I can’t emphasize enough how important sleep is. Think about it this way: you know when you don’t get a good night’s sleep and you feel sluggish, grumpy, etc. all day at work, how do you think you’re going to feel while training? It’s a simple answer; you’re going to feel like crap.

There are many great physical benefits to sleeping, read about some of them HERE.

Sleep tips:

  • Create a cave-like environment in your bedroom. Make it dark, maybe lower the temperature a little bit, and TURN OFF YOUR T.V.
  • Go to bed earlier. Rather than watching that late night T.V. or movie, shut it down and go to bed. Going to bed 30 minutes earlier than normal means an extra three and half hours of sleep a week!
  • Read a book prior to bed or listen to some soothing music. This may help slow your mind down a little bit and allow you to fall asleep quicker.

ICE

Are you sore, feeling inflamed, or do you have achy muscles? Get some ice on those spots. I’ll be the first to tell you that the science of icing your body for recovery isn’t that “official” but athletes have been using this strategy for a long time. The main idea is that after icing your body it’s going to re-warm itself with increased blood-flow. This increased blood-flow to your particular muscle group is thought to help with your recovery.  You can read a little bit about how icing works HERE.

Icing tips:

  • Get yourself some ice packs. They are not as tedious as taking an ice bath in your tub. They store easy in your freezer and they are reusable.
  • Fill your home’s tub with plenty of ice and then fill with cold water. A ratio of 1:1 should work fine. This can be sort of a tedious, but if you have a loved one who also might benefit from an ice bath have them help you prep your tub.
  • Don’t feel like the longer you stay in the ice the better. A quick three minute icing or maybe up to a 5 minute icing should do the trick.
  • Hot and cold contrast is a good technique. Something like three minutes of icing followed by three minutes of re-warming a couple times may help speed up your recovery.

Stretching/Mobilizing

Do you ever wake up feeling stiff? Did you go from being able to touch your toes to barely being able to bend over? Stretch! Believe it or not flexibility is one of the Ten Fitness Domains. Here’s one way to think about flexibility. Flexibility can allow you to squat below parallel and squatting below parallel can allow you to build incredible strength. Yet, if your flexibility is lacking, well you can figure that one out.

Stretching tips:

  • Stretch during breakfast. You should already have some time set aside to eat breakfast, why not “kill two birds with one stone”.
  • Focus on your “problem areas”. For me personally it’s my shoulders, so I like to spend a little more time focusing on shoulder stretching/mobility drills.
  • You don’t need to do a whole yoga class. Simply spending an extra 5-10 minutes each morning stretching will add up over time.  Ten minutes each morning for six days equals an extra hour of stretching each week!
  • Get yourself some tools: PVC pipe, foam roller, stretching bands, lacrosse ball, etc. Please note that these are NOT required to achieve a good stretch.

Other areas to look at to improve your recovery:

  • Nutrition (DUH!)
  • Post workout nutrition
  • Hydration
  • Training frequency
  • Training intensity
  • Warm-up/Cool-down strategies
  • Lifestyle
  • Use of compression

Remember, you are all training like athletes so you need to use the same recovery strategies as athletes. Ignoring these strategies is setting yourself up for athletic performance failure.

Latest W.O.D.

Prev Next

2/01/2015

2/01/2015

CFMG Yoga @ 8am CFMG Competitor Session @ 9:30am Open Gym 9am-Noon

ian - avatar ian 29 Jan 2015 Hits:9 W.O.D.

Read more

1/31/2015

1/31/2015

Main Site WOD from 1/22/15 For Time: 30 Medicine-Ball Cleans, 20-lb. Ball 30 Ring Dips 30 Medicine-Ball Cleans, 20-lb. Ball 30 Chest-to-Bar Pull-Ups 30 Medicine-Ball Cleans, 20-lb. Ball 30 Push-Ups 30 Medicine-Ball Cleans, 20-lb. Ball {youtube}-nk0GqeSTJs{/youtube}   Free Intro Class at 10 am Skill: Push-Jerk WOD: 5 Push-Jerks (45#) 10 KB Swings (35#) 15 Sit-Ups -AMRAP in 13 Minutes-   Does Exercise Help Your Brain? Cardio Isn't...

ian - avatar ian 29 Jan 2015 Hits:66 W.O.D.

Read more

1/30/2015

1/30/2015

  SWOD: Deadlift 2/2/2/2/2 WOD: 12 Minute AMRAP: 9 OHS (115#/75#) 9 Burpees 9 KB Swings (53#/35#)   {youtube}fSdrnluM8NA{/youtube}   Double, Double Toil And Trouble Straightening Up: Progressive Posture Alignment Double Knee Bend CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy a 3 or 6 month "Paid in Full" Membership at CrossFit...

ian - avatar ian 29 Jan 2015 Hits:78 W.O.D.

Read more

1/29/2015

Skill: Double Unders EMOM for 6 minutes 5-40 Double Unders (Pick Reps Based on Skill Level) If you can complete sets unbroken, aim for that. If you cannot do double unders, use this time to practice. WOD: -4 Rounds for Time- 200m Run 5 Single Arm KB Snatch (per arm) 
(53#/35#) 20 Push-Ups 40 Double Unders   {youtube}43zeuds5IXE{/youtube}   WODS to Go Get It...

ian - avatar ian 28 Jan 2015 Hits:81 W.O.D.

Read more

1/28/2015

1/28/2015

SWOD: Back Squat 5/5/3/3/3 WOD: EMOM for 10 Minutes 5 Thrusters (135#/95#) 5 Box Jumps (30”/24”) Finisher: 60 Toes-to-Bar -For Time-   A Four Step Program For Happy Homework Time Getting Through A Five-Year Setback Isolation Exercises: Not So Useless After All   CrossFit Mission Gorge Target Programming Want to get stronger/faster/better this Holiday Season AND save money while you're doing it? Buy...

ian - avatar ian 27 Jan 2015 Hits:131 W.O.D.

Read more

1/27/2015

1/27/2015

WOD: CrossFit Main Site WOD from 1/26/15   21-18-15-12-9-6-3 Power Cleans (115#) One-Legged Squats, Right Leg One-Legged Squats, Left Leg -For Time-   3 Ways To Use Bacon As Medical Treatment The Truth About Abdominal Training And Body Fat 5 Simple Ways For Your Child (And You) To Get Into The Wild CrossFit Mission Gorge Target Programming Want to get stronger/faster/better...

ian - avatar ian 26 Jan 2015 Hits:147 W.O.D.

Read more

1/26/15

SWOD: Power Snatch with pause below knees 2/2/2/2/2 WOD: 16 Power Snatches (135#/95#) 16 Burpees Over Bar 12 Power Snatches 12 Burpees Over Bar 8 Power Snatches 8  Burpees Over Bar -For time- Overhead Squat Woes NHL Star gets creative with a GoPro Cam {youtube}IkjulgI7gzg{/youtube}

ian - avatar ian 25 Jan 2015 Hits:174 W.O.D.

Read more

1/25/2015

1/25/2015

Yoga at 8 am Competitor Session at 9:30 am Open Gym 9am-Noon

ian - avatar ian 21 Jan 2015 Hits:84 W.O.D.

Read more

1/24/2015

1/24/2015

8am Class ONLY Please Join us at 9:30am for our CrossFit Total Party and Paleo Potluck! RSVP on Facebook!   WOD: -5 Rounds for Time- 5 Squat Cleans (135#/95#) 10 Hand Release Push-ups 6 Static Front Rack Lunges (135#/95#) 200m Run   {youtube}gYgEsOXcngw{/youtube}   The CrossFit Total Long-Term Use Of Hormonal Contraceptives Linked Increased Brain Tumor Risk Writing Your Way To Happiness Nitrates And...

ian - avatar ian 21 Jan 2015 Hits:108 W.O.D.

Read more

1/23/2015

1/23/2015

WOD: 10 Ring/Bar Dips 15 Weighted Sit-Ups (53#/35#) 20 Double Unders (Sub = 40 Single Unders) -AMRAP 12 Minutes- Rest 5 Minutes 5 Bar Muscle-Ups (Sub = 5 CTB Pull-Ups) 10 Power Snatches (95#/65#) 200m Run -AMRAP 12 Minutes-   Overhead Squat Woes: Is It Ankle Mobility Or Motor Control Stability Problems? Sitting Wrecks Your Body: More Standing Isn't The...

ian - avatar ian 21 Jan 2015 Hits:204 W.O.D.

Read more

1/22/2015

1/22/2015

SWOD: Speed Deadlifts, 3 reps x 10 sets @50-60% of 1RM (Rest exactly 60 seconds between sets) WOD: AMRAP in 18 Minutes 200m Run 9 Burpees 9 OHS (115#/75#) 9 Box Jumps (24”/20”)   11 Ways To Assess Your True Fitness Level Pelvic Function And The Squatty Potty Swole Nutrition 101: Building Muscle Beyond The Barbell   Join us on Saturday,...

ian - avatar ian 21 Jan 2015 Hits:212 W.O.D.

Read more

1/21/2015

1/21/2015

Mobility: A1) Trap Smash, 1 min per side x 2 sets A2) Bottom Up Hip Mobility, 1 min each leg x 2 sets WOD: 5 Strict HSPU 10 Alternating Leg Pistols 15 Toes-to-Bar 12 Deadlifts (155#/105#) 9 Hang Power Cleans (155#/105#) 6 Shoulder to Overhead (155#/105#) -3 Rounds for Time- Excessive Sitting Linked To Risk Of Heart Disease, Cancer Stick To...

ian - avatar ian 20 Jan 2015 Hits:192 W.O.D.

Read more