Tagged as: sumo dead lift high pull

“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

5 Unconventional Ways of Thinking

Let’s be honest these workouts are brutal. There is only one pre-requisite to CrossFit. Do you know that when you come to workout it’s going to be hard?? Yes. Good. Good. For me I always think about doing just”one more rep”. No matter how bad I feel or how much it hurts, I can always do one more.

Here are a couple others ones that I thought about or have seen online. Pick one and drill it into your psyche.

1. “Welcome the pain”

Don’t be afraid when things get tough. Push yourself to accept what is coming instead and know that you’re going to grow from it. It’s called bringing sexy back.

2. “Look forward to feeling good”

Ask yourself how you want to feel later only. Forget about how you’d feel in between. You always feel amazing afterword! Some sooner than later!!

3. “Stop moving forward, take a step back instead”

Go back for a second, re-evaluate your goals, and remember your WHY. This effectively gives you the motivation to move forward.

4. “Failure is your best friend”

Embrace failure, for it will give you the best and most meaningful lessons you actually need to move forward. That being said, failure is not the end. Re-group and think about what you would do differently next workout.

5. ”Have fun”

Don’t take life so seriously. Laugh at your mistakes. Never sweat the small stuff. Just have fun, and be thankful for what you have, and that everything is going to be okay anyway. Its just exercise!

CF

Tuesday’s Workout

For Time:
Run 400m
25 Wall Balls 20/14#
Rest 1 minute
Run 400m
25 KB 2 Arm Snatch
Rest 1 minutes
Run 400m
25 DB 1 Arm Snatch (each arm)

Wednesday’s Workout

5min Double Unders
4min Power Cleans  (145/105)
3min Box Jumps   (24/20)
2min SumoDLHP   (95/55)
1min Sprint

Athlete Spotlight: Mike C.

Not only has Mike been one of our longest standing members at CFN, he is also an inspiration to us all. As a football and track coach in high school he loves to coach and give back. Thanks for your dedication Mike.
1. How were you introduced to Crossfit?
The school I was working at had a few parents that did Crossfit and I got interested.  I had been working out doing P90X and Insanity for over a year and needed something new and different I could do.
2. Favorite WOD/Lift:
Any Olympic lift is good!  Clean/Jerk, Snatch, Squat Cleans…
3. I have always wanted to:
Climb a mountain.  Not hike… literally climb! (I’m working up to it!)
4. One word people use to describe me:
Determined
5. Outside of the gym I like to:
Go to the beach, hang out with friends, and go to concerts.  I like to do almost anything… YOLO!
6. Something nobody knows about me or would be surprised to know about me:
I have one pectoral muscle from a horrific baseball incident was I was young.
7. Favorite physical activity outside of Crossfit:
Playing new and different sports; ultimate Frisbee, Gator ball… etc..
8. Favorite place to eat in Naples:
How sad is this…… Moes
9. Song that gets me pumped for a workout:
Eminem: Lose Yourself
10. Proudest Accomplishment:
Being recruited to play college football in Kentucky and all the kids I have coached since!
Mike
Monday’s Workout
Skill of Week: Hollow Rock
Strength: Back Squat 5 x 5
Conditioning:
10 minutes of “Cindy”
-5 Pullups
-10 Pushups
-15 Air Squats
Tuesday’s Workout
Skill of the Week: Hollow Rock
Conditioing:
For Time-
35 Wall Balls
Run 300m
35 Sumo Deadlift High Pulls
Run 300m
35 Thrusters
Run 300m
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