August 21st, 2009

Recovery

recovery

We don’t talk about recovery a ton at CFS, but we are going to do just that today. It is not the focus of a lot of our discussions specifically because much of what we talk about regularly will give you more better recovery than specific recovery techniques. In short do the WODs, eat the way we have talked about almost too much and sleep 8 hours every night and you will be doing almost all you can to recover from your WODs.

That being said there are some techniques that might help when you are especially beat down. One is contrast therapy. This is immersion of either your whole body or a body part in warm water (about 100 degrees) for 3 minutes and then getting into an ice bath for 30-60 seconds. Repeat 3-5 times ending on the ice bath. If this is logistically too difficult doing the same time cycles in a hot/cold shower works well too. There are also people that say this has a strong immune boosting quality. I do these regularly. I don’t notice much improvement in delayed onset muscle soreness, but I do notice great improvement in joint soreness and swelling. It also, believe it or not, feels very good. It is kind of invigorating. So will this knock 3 minutes off your Fran time? Probably not, in fact you would be lucky if it knocked 3 seconds off, but it might make you feel better and boost your immune system. That doesn’t sound too bad does it? Plus its free and doesn’t take much time.

Other recovery techniques include the foam roller, trigger point therapy, and massage. I haven’t had the time or money to regularly get massages and personally have not noticed any huge personal recovery benefits from the roller or trigger point. But I admittedly haven’t spent consistent time with ether of them.  If someone has and has some good info please share in the comments section.

Here is what Glassman has to say about recovery (free).

Robb Wolf sounds off ( you will have to subscribe to the journal to read the whole thing-$25 well spent I might add)

Another quality CFJ article on recovery (Free)

AM Class

Happy rest day!

PM classes

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

August 20th, 2009

Statins and Stuff

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So here is the disclaimer. Don’t make any medical or medicinal changes based on anything I tell you. I’m not a doctor.

That said, check out Robb Wolf’s post on Statins and Rhabdo (a condition, usually brought on by over exertion, in which muscle cells explode their contents and your kidney and liver essentially become poisoned). Also, in this post, he links an article by Dr. Michael Eades of proteinpower.com (another great site to check in on )regarding statins. The statin info in this article is interesting, but what I found more interesting is how he shows how a study that at first seems solid actually has many holes in it. Anyways, it is just an interesting educational experience and makes you much more cautious when you hear about a new study that is said to prove this or that.

AM Class

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

PM Classes

Happy rest day!

August 18th, 2009

Da Voice in Yo Head

headache

My worst enemy during my WODs is me. In the midst of a gut wrenching WOD when I can’t even manage the brain power to count my rounds and reps correctly I some how find a way to carry on long elaborate monologs whose content usually centers around some sort of justification of why it would be better for me to slow down and take more breaks. Seriously, I have actually talked to myself about how if I don’t take a break from those air squat or put that wall ball down I am going to be way too sore to train hard the next few days. At the time I can actually convince myself that giving less than 100% of what I have that day will benefit my overall health and fitness. Over the years I have learned to ignore this voice…quick side note. This is not the voice that tells you “Wow, this weight is too heavy for me to handle properly.” or “Man my shoulder is kind of bugging me, I should probably lay off the pull ups for today.” We really ought to give those kinds of voices our attention. They have a name it is called Reason. Side note complete. Back to the voice we should ignore. This one usually starts talking, coincidentally, when the lactic acid begins to build in your legs during Fran or you lungs begin to burn during Helen.  No, this voice has nothing to do with safety or efficacy. It just doesn’t like hard work and it can pose extremely convincing arguments when it wants too. This voice must be ignored or shut off. This is a huge part of the benefit of CrossFit, learning to do work when the doing is just plain old hard. Oddly enough defeating this voice patterns your brain to overcome this voice outside of the gym as well. Coach Glassman once said that athletes walk around with a Superman complex and I believe this is partly what he is referring to. If, in your daily WODs, you are doing tasks that your brain initially told you were too hard, you walk out of the gym with a heightened sense of effectiveness and ability and that carries over to everything you do. When the difficulty of the things you face in life pale in comparison to what you do in the gym you become a more effective person. Without getting melodramatic I have heard it said this way and I think it says it will. “Cry in training and laugh on the battle field.”

AM Class

Happy rest day!

PM Class

3 rounds for time of:

30 Jumping Pull Ups

20 Knees to Elbows

20 Towel Ring Rows

30 Sit Ups

August 17th, 2009

Grass Fed Beef

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Here is the latest new TJ’s product that is worth checking out. It is one pound of organic (that is nice), GRASS FED (that is curcial) ground beef for $5.99. This is the first time I have seen grass fed beef at a store other than a very specialized health food store or farmer’s market. You can find lots of organic beef, but that is only part of the battle. Grass fed beef is where the real magic happens.

While we’re on the subject lets review some grass fed animal basics. Their omega-3/omega-6 ratio is spot on. They are higher in CLA.  Their meat can also contain as much as 4x more Vitamin E, a fat soluble vitamin that fights free radicals, and aids circulation and tissue repair.  They are also higher in beto-carotene, a precursor to vitamin A. B Vitamins are also found in greater concentrations in the meat from these fine animals, which promotes nervous system, skin and eye health.

Be sure to click the links within the article for more learning about why you should seek out grass fed animals

AM Class

3 rounds for time of:

30 Jumping Pull Ups

20 Knees to Elbows

20 Towel Ring Rows

30 Sit Ups

PM Classes

Happy rest day!