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.

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8/22/2014

8/22/2014

SWOD: Hatch Squat Program: Week 8, Day 2 Back Squat: 65%x5, 65%x5, 70%x5, 70%x5, 70%x5 Front Squat: 60%x5, 60%x5, 60%x5, 60%x5 WOD: 1/Arm KB Push-Press 1/Arm KB Row 1/Leg KB Static Lunge* -6 Minute AMRAP- *Add 1 rep per limb after every round (2,2,2; 3,3,3; 4,4,4…)   How To Analyze Which Of Your Lifts Need Attention Amazing Grace {youtube}0z_uKXkm_YA{/youtube}

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8/21/2014

8/21/2014

WOD: 600m Run 21 Clean and Jerks (135#/95#) 400m Run 15 Clean and Jerks 200m Run 9 Clean and Jerks -For Time- Finisher: GHD Sit-Ups 20/20/20   Please join us for our Summertime Beach WOD and Paleo Potluck THIS Saturday, August 23rd at 10:30am.  Bring your family and friends! We would love to see everyone there! 7 Reasons Your Injury Is...

ian - avatar ian 20 Aug 2014 Hits:117 W.O.D.

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8/20/2014

8/20/2014

CrossFit Mission Gorge athlete Kirsten S., killing it on the C2B Pull-ups in the Advanced Division of the 2014 Left Coast Invitational.  Final results can be found here.   MWOD: A1) Keg Drill: 2 minutes x 2 sets A2) Shoulder Capsule Mobilization w/ KB: 1 min./arm x 2 sets WOD: 10 Deadlifts...

ian - avatar ian 19 Aug 2014 Hits:213 W.O.D.

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8/19/2014

8/19/2014

SWOD: Week 8, Day #1 Hatch Squat Program Back Squat: 65%x5, 70%x5, 75%x5, 80%x5 Front Squat: 60%x5, 65%x5, 65%x5, 65%x5 WOD: 7 Minute AMRAP 7 Thrusters (95#/65#) 21 Double Unders

ian - avatar ian 18 Aug 2014 Hits:148 W.O.D.

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8/18/2014

Today, there will be Open Gym from 6:30am-12pm.  We will then continue a regular schedule for the day, beginning with the Noon class.   Skill: Work on the muscle-up progression or practice your strict muscle-ups. WOD: 400m Run 14 Toes-to-Bar 12 Burpees 10 Pistol Squats -5 Rounds for Time-

ian - avatar ian 14 Aug 2014 Hits:112 W.O.D.

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8/17/2014

8/17/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

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8/16/2014

8/16/2014

CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual 2014 Left Coast Invitational at San Diego State University.  Please come to the turf field PG-620 at San Diego State University to support CrossFit Mission Gorge and cheer on your athletes! The schedule,...

ian - avatar ian 14 Aug 2014 Hits:82 W.O.D.

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8/15/2014

8/15/2014

The Noon class will have a special warm-up tomorrow…helping us load the truck with equipment for the 2014 Left Coast Invitational! Please come help if you love and support your gym! Note: CrossFit Mission Gorge will be closed this weekend, August 16th and 17th, due to The 5th Annual Left...

ian - avatar ian 14 Aug 2014 Hits:135 W.O.D.

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8/14/2014

8/14/2014

Look who came into town for a visit! CFMG OG Andy A is back in town to participate in the 2014 Left Coast Invitational, and we can't wait to watch him compete on Saturday! SWOD: Week 7 Day #2 Hatch Squat Program Back Squat: 70%x4, 75%x4, 80%x4, 85%x4 Front Squat: 60%x5, 65%x5, 70%x5,...

ian - avatar ian 13 Aug 2014 Hits:167 W.O.D.

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8/13/2014

8/13/2014

Attention LCI Competitors! We will be hosting a CFMG Competitor meeting in the gym tomorrow evening, Wednesday, August 13th, at 7pm. Coach Betsy and Coach Ian want to give you a little love, a lotta pep talk, and answer any questions you may have. Thank you for putting yourself out...

ian - avatar ian 12 Aug 2014 Hits:200 W.O.D.

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8/12/2014

8/12/2014

It's that time again! Please fill out a survey for your coach(es) and let us know how we are doing! Coach Ian Coach Betsy Coach Tami Coach Kelly Coach Lindsay Coach James Coach Eric SWOD: Week 7 Day #1 Hatch Squat Program Back Squat: 70%x5, 80%x5, 85%x2, 90%x3, 100%x1 Front Squat: 65%x5, 75%x4, 80%x4, 85%x4 Finisher: 20 sec. Sit-Ups 10 sec....

ian - avatar ian 10 Aug 2014 Hits:230 W.O.D.

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8/11/2014

8/11/2014

Today, Monday Aug. 11, the 7pm class will be canceled due to a LCI Staff meeting. Interested in volunteering? We need a few motivated people for our equipment crew. You will help set-up, tear down, and move equipment throughout the day. We will comp you a month at CFMG and provide...

ian - avatar ian 10 Aug 2014 Hits:226 W.O.D.

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