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Are you recovering properly post-workout? Or do you live sore all the time?

Kris and Hugh stretching those hammies

  1. What do you do IMMEDIATELY after finishing class? Are you stretching like the gentlemen above? Do you work on accessories given to you by one of our coaches? Don’t just wipe up and leave- you need to cool down.. and most of you need to stretch and mobilize for a couple of minutes.
  2. Are you feeding yourself as soon as possible after training? You’ll notice some of your swolemates bring food and/or shakers with them to get the proper calories (and amount of calories) in just after they put their equipment away. Hell, some even start on their protein/carb drinks right in the middle of the training session. Be prepared so you don’t grab that donut or beer you think you deserve- save that for Friday or Saturday.
  3. If you do happen to work on some extra accessories or mobilize, are they the correct ones for you? Is it the correct dosage for maximum effect? If they didn’t come from us, I think you should run it by us so we can make adjustments- we see you all the time so we might have a better read.
  4. We offer 2x/week for those doing MORE than just training with us- they put in mileage running or cycling, they play intramural sports, they are serious about other outdoor activities, etc. All other humans should be on 3x/week or more to really get the intended stimulus for the program.
  5. How many hours of quality sleep are you getting a night?

As always feel free to talk to a coach if you need any assistance!

ARTICLES

+ CrossFit and Rhabdo – Just Alyssa

CrossFit WOD for Thursday 5/24

for time, fast and heavy:
21 dumbbell thrusters
400m run
18 dumbbell thrusters
400m run
15 dumbbell thrusters
400m run

Post time and load to whiteboard.

Nadia T cycling some double unders

ARTICLES

+ As Workouts Intensify, a Harmful Side Effect Grows More Common – NY Times

CrossFit WOD for Wednesday 7/19

for time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

Post time to whiteboard / comments!

Olympic Weightlifting WOD

clean complex, front squats, rack jerks, accessories

Powerlifting WOD

back squat, press, deadlift, Sotts press, reverse hyper, split squats, hammer curls, half-kneeling wall press

Kettlebell WOD

Abridged primal warmup, Simple & Sinister