Tagged as: push up

“ICE ICE BABY”

Still feeling sore from that workout the other day or are your muscles tired from working new movements? At CFN we encourage you to take advantage of the benefits of ice as it is one of the most inexpensive and effective injury treatments available.

Ice is good for new and chronic injuries and can help to reduce pain, swelling, and muscle spasms of sore muscles, strains, and sprains to name a few. To get the most out of your ice treatment you should apply after working out and not before, wrap ice in paper towel or thin cloth to protect the skin, and always ice for at least 10 minutes but no more than 20 at a time.

A more aggressive form of icing is called “Full Body Hydrotherapy” aka Ice bathes. Try it!

If pain persists ice injury every 1-2 hours and try elevating injured area for maximum benefits.

Hydro gone Wrong!

Wednesday’s Workout

7:30 minutes  of work-

  • 10 Sumo Deadlift High Pulls, 95 lbs
  • 10 Burpee Box Jumps, 24 in
  • 10 Thrusters, 95 lbs

Rest 5 minutes: Repeat

Thursday’s Workout

Guest Day’s WOD

In 20 mins do:
Run, 400 m
then in the remaining time, AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

-Teams of Two

Goat Training

In CrossFit, your “goat” is the thing you’re really bad at. It’s not uncommon to see “beat your goat” written on the board – it just means work on the thing you suck at.

In an effort to make these movements suck a little bit less, we are going to be practicing on an individual basis our own personal goats. What doesn’t kill you makes you stronger…so I hear!

Below is a list of most common goats!

goat

Friday’s Workout (April  19, 2013)

For 10 sets each:

Every Odd Minute- 10 Pullups &/OR Chinups

Every Even Minute- 10 Ring Dips

REST

Work On Your Goat for 10 minutes

Saturday’s Workout (April 20, 2013)

Every Minute on the Minute for 10 Minutes:

  • 10 Push Press, 95#/65# (from rack)
  • 10 push up


Cash Out:  800m Sprint

No Mirrors

Aren’t you glad you don’t work out in a commercial gym. To one side you have the meat heads at the dumbell racks. And to the other the ladies all on the treadmill burning their calories away.

I was asked the other day why we didn’t have any mirrors in our gym. At first I was taken back by the comment, it was obvious…to me. After a brief pause it came to me, I used the analogy of riding a bicycle. Never has someone asked to learn how to ride a bike in front of a mirror. You learned by getting on a bike until you eventually didn’t fall. No mirrors, no fancy equipment, just practice, after practice, after practice. Maybe some training wheels at first but not for long.  When I said that the client said, “that makes sense I never thought about that.”

I was comforted to know that that client would never have a need to use a mirror to train. Good human movement takes time to learn. The subtle nuance of a perfect Air Squat takes years to learn. The kipping pullup even longer. What I love about CF the most is that their is never a point of arrival.

We can always get faster, We can always get stronger, We can always do better. Thank God we don’t mirrors for that!

Paleo Diet

Monday’s Workout (April 15th, 2013)

“Linda”
10-9-8-7-6-5-4-3-2-1

  • Deadlift 1 1/2 BW
  • Bench @ BW
  • Clean @ 3/4 BW

NOT FOR TIME

  • Cashout Situps

Tuesday’s Workout (April 16th, 2013)

Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up

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