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Mobility Resources

by Uran
I see this happen all the time. As people start to filter in a little early for class, everyone has a tendency to just stand there staring at the current class while they work out. I’m not judging. I do it too. It’s a nice time to catch up with your CFM friends. But if you’re coming in early, why not make good use of the time you’ve dedicated to the gym by getting a little extra work in?
Make a habit of getting in some foam-rolling (see below) or mobility work while you wait for class to start. If you have no idea where to begin when it comes to mobility, there are some great posters hanging up by the rowers that can give you some ideas. They’re RIGHT THERE, so it’s super easy to work on something. No excuses.
You can also check out MobilityWod. While some of the site content is only available via a paid subscription, there are still TONS of free videos. They even make it really easy to find something related to a specific area of the body or a particular CrossFit movement with the filters at the top of the page. So, get this: You can peep the CFM programming for that day on the blog, watch a quick mobility video related to a movement you’ll be doing, and spend that extra 5-10 minutes before class becoming even more prepared for the WOD. Great idea, huh?

Speaking of mobility…Yoga class with Beth is today at 12n!

Rowing class with Uran is tonight at 7p!

Rowing WOD:
1k time trial (get on the leaderboard!)
rest 6:00, then,
10 rounds of row 1:30, rest 0:30.

Foam Rolling Infographic
Kay rockin’ the push presses.

Workout of the Day (WOD)

A. Press: 3-3-3+
B. Kelly:
Five rounds for time of –
Run 400 meters
30 Box jump, 24/20″
30 Wall ball shots, 20/14#

*Newbies: scale down rounds, jump height and ball weight as needed!

And coming tomorrow…

A. Back Squat: 3-3-3+
B. AMRAP in 12 minutes of:
3 Burpees AFAP*
10 Double Unders (50 Singles) AFAP*
30 second rest

*AS FAST AS POSSIBLE.

WED 06.12.13 Mobility Resources Read More »

Recovery

It’s been a tough week, and I’ve been talking with many of you about recovery and how to alleviate muscle soreness and other aches and pains.
Here are a few things to incorporate in your recovery program:

  • Foam & lacrosse ball rolling and mobility work – you can do this at home as well as at the gym.
  • HYDRATE – with plenty of water. As the summer heats up, use coconut water for added electrolytes. Avoid sports drinks high in sugar (and the diet versions with artificial sweeteners!). Limit caffeine to black coffee or tea, and don’t drink it after noon.
  • Sleep – Seven to nine hours in a PITCH BLACK dark, cool room.
  • Nutrition – how you eat throughout the day and ESPECIALLY what you take in immediately after your WOD is important. Get a good quality protein supplement into your system within 45 minutes of finishing a WOD, and then eat a full meal (protein, fat and carbs) 60-90 minutes later.
  • Supplements – fish oil and magnesium citrate will both aid in recovery. Fish oil is high in Omega 3 fatty acids, which reduce inflammation of all types, BUT these fatty acids are very fragile, so it’s important to invest in a quality fish oil supplement.
  • Epsom salts baths and contrast showers – take a warm bath in Epsom salts, or try a contrast shower (5 cycles of 1 minute hot, 1 minute cold water…this is also an excellent hangover cure… or so I’ve been told).
  • Rest days – listen to your body and take a day off when needed. A yoga class, a leisurely stroll through the park or an easy bike ride are all great activities to do on your days off from CrossFit.

*We sell Stronger, Faster, Healthier fish oil and protein in the Pro Shop. Check out some FAQ about their fish oil and protein here, or ask Lis for more details. Disclaimer: we’ll never sell anything in the Pro Shop that we don’t use ourselves. This is good stuff.

What are your top recovery tips/tactics? Share them in the comments!

Reminder for this weekend’s Free Piedmont Park WOD

Join us this Sunday at 10 for our FREE PARK WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!!

So meet in the meadow at 10 am AND/OR at the sand volleyball courts at 11 am. See you Sunday!

Zack and Melvin tackling the Bear Complex (check out Melvin’s mural progress behind him!)

Workout of the Day

Row or Run Repeats
3 1k row repeats OR 3 800m run repeats

Rest between row/run equal to the same amount of time the previous row/run took.
During rest: foam/lax ball roll/mobility work
Record splits.

If you did Murph on Monday, I recommend rowing. If you rowed on Tuesday, I recommend running.

Fri 06.01.12 Read More »

Park WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1  – Air Squat
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 – Push Up
Hill run

Do 10 squats, 1 push up, run the hill. 
Do 9 squats, 2 push ups, run the hill. 
Proceed until you get to 1 squat, 10 push ups, run the hill. 

Complete all squats and push ups at a 30X0 tempo, which means
you will take 3 seconds to descend to the bottom of the squat or push up, 
rest 0 seconds, explode up (X), rest 0 seconds, repeat. 

Sunday, April 22, 2012 Read More »

Park WOD

10 min AMRAP
(as many rounds/reps as possible)

With your partner, in 10 minutes, complete
as many rounds/reps as possible of:
-Run ~200m
-Burpee leapfrog
-Partner carry

Today we’re kicking off our first free WOD at Piedmont Park!
Meet in the meadow near Park Tavern (near 10th & Monroe) at 10am for a partner WOD.


Sunday, April 15, 2012 Read More »

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