FREE CLASS tonight @ 7:30pm
FUNDAMENTALS – We are working on setting up a new schedule and should have one soon.
Often times we forget to focus on the things that will keep us healthy and make us better.  Most of us just want to come into the gym, lift some heavy things, go really fast through some body weight movements and hope the body holds up.  Well, it’s clearly not that simple, as is evidenced by the boot on my foot.  I notice that some other people have incurred some minor injuries as well so I want to address some of things that I think can help/prevent future injuries.  The list is simple, but for many of us it’s seemingly impossible to follow.

  1. Know Your Body – Nobody can tell you how you feel except YOU.  If you are injured or in pain, you need to let me know and we’ll modify accordingly.  Never push through pain that is obviously not just muscular.  You are only going to take steps backward in your training.
  2. Stretch – We all have major flexibility and mobility issues.  Take 5 minutes before and after class to address your “hot spot.”  What bothers you the most when you workout?  Is it your calves, hips or shoulders?  Are you dedicating time to making those areas better or are you hoping that trying to PR on a Back Squat is going to fix your hip issue?  Ask me how you can stretch your problem areas.
  3. Rest – Most of us probably think training 2x per day, 6x per week will make us the fittest.  It’s not true.  Working out too much can take a toll on your body, increasing cortisol levels and counteracting all that hard work you have been putting in. Make sure to rest.  Some simple signs are: you are lethargic during the day, your workout times are worsening or you are starting to feel aches and pains where you probably should not.  Again, listen to your body.
  4. Eat Clean –  Is a bagel for breakfast, a sandwich for lunch and pizza for dinner synonymous with elite athleticism? Garbage in, garbage out.  It’s so easy.  Wraps are not healthy options.  Lose the grains, up the protein, load up on veggies and find some good fat.
  5. Sleep – You need to sleep if you want your body to recover.  If you are getting 5-6 hours per night and training all the time you are most likely going to feel drained and constantly sore.  Try to get 7-9 hours per night of (sober) sleep.
  6. Drink (water that is) – Drink half your body weight in ounces of water EVERY DAY.  I weigh 185lbs, so I should consume 185oz/2 or 92.5oz of water every day, and more if I am training hard.  Try it out for 3 days in a row, and tell me if you notice a difference in your energy levels during workouts.  Easy enough, right?

That’s it for now.  Just thought I would let you all know that I care about your health.  I never want to see anyone get hurt, and no matter how much we preach proper form, when you are pushing yourself and lifting heavy objects, you run the risk of a tweak here and there.  See everyone tonight!
FUNDAMENTALS – We are concluding tonight @ 6:45pm.  The NEXT FUNDAMENTALS class will start next week.  We are working on the schedule now.  If you know anyone who is interested please tell them to email me at Tim@CrossFit908.com. Thanks!
Testimonials.  We have collected a few so far and will be putting them up on the site this week.  If anyone else is interested please let me know.
Today’s Links –

Jim makes his way up the rope
Jim makes his way up the rope

John does a modified rope climb
John does a modified rope climb

Push up finisher
Push up finisher

Schedule –

  • Foam Roll / Mobility Warm Up / Burgener Warm Up
  • Deadlift – Warm up to your workout weight
  • WOD – In 20 minutes, complete as many rounds as possible
    • 5 Deadlifts
    • 13 Push ups
    • 9 Box Jumps (24″/20″)
  • 3 x 15 Hip Extensions + 3 x 10 GHD Sit Ups
  • Stretch
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