These mobility gems hang out in the corner of my closet, and we pull them out regularly (so proud of Husband Rich- he has embraced the rumble roller like you wouldn't believe! Thanks, Lake Mill, for inspiring his newfound love of this torturous device!).
The lacrosse balls, you know and love.
The rumble roller, you know and love.
The striped guy on the left is softer and gentler.
The stick, also a kinder soul than the bumpy roller.
Regardless of what tools you choose to use, "unglueing" yourself before and/or after workouts assists with recovery.
You won't be as tight or sore afterward, and typically you'll feel more rarin' to go when faced with your next WOD.
Sometimes a kink in the neck or a tight shoulder or tight hips just need some extra TLC to restore "those sliding surfaces" as Kelly Starrett says.
HOWEVER, if you are consistently experiencing pain in any one area, you obviously need to have that checked out. Injuries are a totally different beast.
I mentioned these foot savers last week.
My goal is to use them daily as my feet are rigid according to the podiatrist, and I supinate (roll out) and don't use the muscles in the front of my feet (learned that from Dr. G).
These literallly "wake up" all the areas on the bottom of the foot.
I stand on them and just root around- front, sides, middle, heels.
It's a good thing to set the timer and work on things that will help you get on your game.
For some, using the bands and the couch stretch and the dowels to open up joints is priority #1.
For others, it's restoring motion (rolling out more regularly).
For others, it may be stretching to lengthen muscles.
Add purified fish oil, solid sleep, and a CLEAN, PALEO diet, and you're golden.
WEEKEND WORKOUT!
Tag teamed for this one!
Nice change of pace and always fun to switch things up partner-style from time to time!
On a completely random topic,
this cracks me up:
JEALOUS?!
Another extra awesome Mottl project expertly crafted and installed by Grandpa Boo!
WE LOOOOOOVVVVEEEE OUR NEW LOCKERS!
Been pining for some for a long, long time, and he just makes cool things happen.
Was apparently the highlight of Guy's Night on Friday.
Seriously.
Plunging didn't work...
The hilarity continues...
So, Roto-Rooter to the Rescue.
Thankfully, the clog was underground somewhere and all was resolved by late evening.
Mr. Brown Sleeves couldn't resist and indulged in the brewskies with Lake Mill, Trainer Tim, and the late night crew.
As soon as he was off the clock, the jumpsuit peeled right off, and there you have it.
Other than that, we haven't heard many stories, so weigh in, gentlemen!
They did FEAST WELL from Husband Rich's report-
Jumpin' Joe's chicken curry with cauliflower rice-
RAVE reviews.
(Recipe share, Joe?)
Josh's homemade salsiccia- unbelievable, I heard.
Marketti's marinated flank steak-also devoured.
Some hearty burgers disappeared as well.
Brandon made this brussel sprout dish with onions, granny smith apples and bacon.
I heard about its deliciousness Saturday morning...
Saturday afternoon....
Saturday evening....
Sunday morning...
Sunday afternoon...
Sunday evening...
AND I FINALLY EMAILED BRANDON FOR THE RECIPE!
He found it on the CF Journal and modified a little bit- here's what he did:
1# of Brussel Sprouts 2-3 strips of bacon (can increase if you want) 1 medium sized white onion 1-2 granny smith apples
1. Cut bacon into small pieces and toss in the 12" skillet. High to Medium heat (80%) 2. While the bacon is cooking chop up brussel sprouts into quarters or halves. (FYI - Halves take longer to cook but I like it better that way) 3. Once bacon is about 75% done, toss in the sprouts. Medium to High heat (75%) 4. While the bacon and sprouts are going (stir often to prevent burning), dice up the onion and apple (can leave the skin on) 5. Once the sprouts are starting to cook, push them to the side of the skillet (don't remove) to make room for the onion and apples. Toss in the onion and apples directly on to the skillet. Reduce heat if necessary. 6. As the onions and apples start to cook down mix everything together while it is cooking then cover with a lid for about 5-10 mins. 7. Watch everything so nothing burns, add coconut oil and reduce heat if things start to burn.
What makes this so good is the apples and onion "jam" that starts to form while it cooks.
K.D. brought these "valentiney" pickled eggs.
Not sure how they went over with everyone else, but...
Mr. Moustache is a fan!
Red dye may have impacted his nervous system...
MORE contributions!
Venison (deer) "found" by and made by Mullet. He said the only way he found to cook it without the gamey-ness was via a long slow cooking process. Was way, WAY tasty.
(This might have been the feast of all feasts so far in the history of CFKW)
Had a full house- 15 in class plus a few more stopped by post-workout to hang with the men folk.
Rich settled on "Santora," a newer CF Hero WOD, which is:
3 rounds
5 minutes of work (1 minute each movement) followed by 1 minute of rest
155lb squat cleans
20 foot shuttle sprints, run forward then run backwards (there and back = 1 rep)
245lb deadlift
Burpees
155lb push jerks
No footage of the actual workout since the husband was participating, but here is James Hobart, HQ trainer and Games athlete, giving it a go this past fall:
Maria and fam were most appreciative of the gift cards and gifts from her fellow CrossFit Kirkwoodians! She said she hopes to bring Peter by the gym soon.
Even from the man himself! McSteamy's ideal WOD has been elusive. Kept scheduling it and then Eric would be out of town. What the heck?! Darn work, foiling my gym plans!
Went ahead and tackled it this week, and McSteamy made it up (I think it was his 3rd time completing the workout, actually) at Friday's open gym.
Had the moral support of his good buddy, Scott.
I thought that was kind of cute.
They? Not so much...
Anyhooo-
Set up for the hang power cleans:
BACK flat
ARMS straight
HIPS back
KNEES slightly bent
BAR just above the knees
Solid, solid!
(Chins down a bit, guys- remember to keep your melons neutral!)
CrossFit & Paleo Heart Ern.
Lookin' lean and mean, this chickadee is!
Guy Smiley has started TEAM TEACHING post-CF certification!
Wednesday was his inaugural class, and a big ol' thumbs up to that, we say!
He's awesome, plain and simple. I hugely appreciate that I'm surrounded by Lake Mill, Peanut, Trainer Tim, Guy Smiley, and the Husband, all of whom are quality, quality coaches, passionate CrossFitters, inclusive of everyone, AND HILARIOUS!
Matt will continue to tag team with us for a few weeks, and then he'll be taking over his very own class!
Good stuff!
"Thom" and Nails are talkin' to you, Eric.
Like how Doug tries to soften the blow with a smile? Nice touch.
OH, YEAH!
Roaster and Tall Tim attacked "Karen" (literally) at open gym. The only 2 "takers," and they both did SO WELL! Deb said she was too new to know the difference and jumped right into the black hole. :) They both survived!
Speaking of "Karen," Emilulu forwarded this Dane Cook clip on "The Friend Nobody Likes."
(Disclaimer for the language, but it must be posted. So timely.)
Julie R. (our Deserter who left us and moved to Florida...and who we miss tons!) emailed the link to this 13-year old, CrossFitting, powerlifting, record-holding, ever-so-impressive girl!
Okay, so I've finally embraced the fact that Costco truly does have impressive deals on Paleo-friendly REAL foods.
I was a hold-out. I'll admit it.
Have never liked Sams. Didn't like the "bigness" of it or all the junk food.
Thought Costco would be the same even though Chai, McWife, Grammy, and Ken D. kept telling me differently.
Went a couple times over the summer- too crowded, again, TOO BIG, and kept getting pressured to up my membership. Seriously??
After the last date night, Chai and McWife convinced me to give it another go. Have been 2x in the last week. The first time I didn't buy too much as I wanted to see how things tasted and if we'd eat what I purchased. Did buy some of the organic chicken, but the Mottl taste testers agree that the Whole Foods chicken is better in our book. This grosses me out just typing it, but it took to long to chew! What's up with that? Animal flesh can't be in my mouth so long that I start thinking too much about the chickens that had to die for me to eat it. Blechhhh.
(Sorry, my old vegetarian self still has issues with flesh...)
Back to the positives!
Returned again this week and bought:
organic kale
organic spinach
tons of tomatoes
organic apples
organic eggs (surprisingly really good- rich yellowy orange yolks and thick egg whites- even more so than the Schnucks organic eggs!)
mushrooms
blueberries
organic carrots
brussel sprouts
So, now we can get much of our produce from Costco.
Some other produce from Schnucks.
All of our meat and some nuts and oils from Whole Foods.
Almond butter from Trader Joe's.
Nothing like hitting 4 different stores to fulfill the needs of the budget and the tastebuds, eh?
The enormity of the store still gives me the shakes. Kind of like going to the mall for me, but now that I know what areas to quickly target to save some cash, we should be good to go. Fingers crossed!
Score that they also carry cases of my favorite brand of bubbly water!
Only have lime, but I'll take it!
One more thing- the marcona almonds are heavenly.
I started mixing them in with our raw almonds and walnuts as they're a bit too salty for me flying solo, but super yum.
Hope all of our PUSH UP CHALLENGERS are HANGING IN THERE!
We are on DAY 26 today!
Form is looking solid from the reps I'm seeing knocked out at the gym (before, during and/or after class!).
Keep it up, all! Only 73 more days left and 5,023 reps remaining!
(Focus on the days... not the reps... unless your name is Mullet and your brain only thinks in numbers. Big numbers.)
(If you miss a day, remember that removes you from the challenge. All reps must be completed on that particular day. Please let me know if you are out of the challenge. Keeping my fingers crossed that you're ALL STILL IN!)
ON YOUR MARK, GET SET...
GO!
Shuttle runs & Heavy KBS this week!
The Kettlebell Reps = One's Score for This Workout.
Quick share of my SUPER QUICK lunch that I'm eating at my desk while I work.
I consumed some of the tomatoes before snapping the pic, but that's an entire pint of sunshine cherry tomatoes, a small bison burger (Husband Rich makes the BEST bison burgers in all the land) and 2 leftover pieces of chicken coated in unsweetened coconut flakes and almond meal. Threw a handful of raw almonds, raw walnuts, and Marcona almonds (I like to mix them up and keep them on hand) on top.
REMINDERS!
1. Running seminar TONIGHT at 7:30 PM! Be there or be square!
2. Guys' Night Friday night at 6:00 PM. Trainer Tim is bringing loads of A-B products, so he's got you all covered as far as brewskies go. The grill will be fired up before the workout- come hungry!
3. SUNDAY GROUP RUN AT QUEENY PARK! Meet on the Dog Museum hill at 8:30 AM if you're interested! ALL are most welcomed to attend!
4. Intro classes begin on MONDAY, FEBRUARY 6th! Newcomers need to sign up online through the website to reserve a spot!
A very "Harlee" photo with a very "Harlee" story behind it.
Ask a Wednesday early AM'er to fill you in.
Or Harlee D. himself- a passionate topic apparently. :)
More Cheers for Coconut Oil!
(Thanks for sharing this video link, Grammy!)
KTW Got Her Goal- 2 real deal, hamstring-to-calf pistol squats!
I shoot for 5- Monday, Tuesday, Wednesday, Friday, Saturday
2. How many of those workouts are CF workouts?
All of them!
3. If not all are CF workouts, what do you do on your other days?
4. Do you do anything on your "off" days or strictly rest?
I plan for Thursdays and Sundays to be my "off" days, and although I might do some extra rumble rolling or lacrosse ball work if I'm super tight, I find that my body needs 2 full days off to recover and feel ready to go for my next workout. This is where it's key to LISTEN to your body- some people can hit it hard 6 days in a row and take one day off, others do better just working out intensely every other day or just a couple times a week.
5. Do you ever switch things up based on how you're feeling that day?
YES!! I have my plan each week of what workouts I'm going to tackle along with my skill work, but if I feel particularly beat up by a particular workout or string of WOD's, then I will back off and make changes. Sometimes that means JUST doing skill work or practicing technique on a movement or lift, sometimes I'll pull out the rower and work on consistency with my stroke, or (gasp!) pound the pavement and force myself to run (particularly after days of heavy lifting).
6. Describe your diet
Strict Paleo with Saturday being a little more relaxed.
A topic I could talk about for days, but I am fascinated with how DIFFERENT I feel since starting Paleo in January of 2010 and how my "free" days have morphed over time. Be prepared... I'm pulling out my soapbox now...
I used to PINE for my Ezekiel toast thickly smeared with Peanut Butter & Company's old fashioned crunchy peanut butter, cheese, glorious cheese, and our Indian feasts on Saturday nights with Basmati rice, palak paneer, and spinach paratha bread. (Keep in mind that I've never been much of a sugar person, so I wasn't craving cupcakes, cookies, and scones), but even the sprouted grain bread started to sit like a lump in my stomach, so I ditched that. Then the rice and Indian bread made me wake up on Sunday l..e..t..h..a..r..g..i..c and puffy and not wanting to do much of anything. Ended up ditching those as well over time...
My body was talking to me, and I decided to listen up! My Saturdays now include extra fruit (I heart apples with Trader Joe's raw crunchy almond butter sprinkled with Penzey's cinnamon. I seriously do.), cheese on my eggs and Indian food minus the rice and bread, which means chicken tikka and palak paneer (spinach with cheese cubes and cream). Not crazy, but they make me happy, AND most importantly, I don't end up feeling TOO terrible the next day.
One last tidbit- Cravings carrot cake. It is glorious. Best carrot cake on the planet, and I used to be a connoisseur. Granted, I haven't been a candy/sweets person since I was little, but EVERY YEAR for my birthday, on my birthday, I HAD to have Cravings carrot cake. Well, I started eating Paleo January 1st, 2010. My birthday is in March, and that year, the Mottl fam went out and each of us devoured a big fat piece of this divine dessert.
I
LITERALLY
GOT
SICK.
Felt fine, fine, fine beforehand. Felt increasingly more ill as we got closer to home where I completely lost it. Right after that epidsode? FELT FINE. The sugar did me in, and I have not had it since.
Long answer to the question, but if you give yourself some time with Paleo and eat REAL, CLEAN food to "detox" your system, your body will talk to you. It's a magnificent thing.
7. Any supplementation?
I take 4 grams of the Stronger Faster Healthier lemon fish oil each day- a bit more if I'm super sore, 4,000 IU of Vitamin D as I'm not outside getting natural rays often enough each day.
Few other minerals as my doctor says I have absorption issues. Finally back in a low normal range with Paleo, but it's a work in progress.
8. How many hours of sleep do you get each night?
6 for sure. If I'm lucky, 7. Always shooting for the magic "8," but it never seems to materialize.
9. Do you do anything before or after workouts in addition to a typical warm up/stretching?
I sometimes do some extra rolling or mobilizing with the band depending on what feels tight. I also have the yamuna foot savers (bumpy 1/2 spheres) that I use post-WOD's with running as my feet KILL when I run. Occasionally (note this is a rarity) I'll take a freezing cold shower and stand under the ice pellets for as long as I can take it. Works wonders, but the dread before and during pushes it down on the list of recovery "must do's."
10. Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out? And, why?
Yup! A while ago I tweaked my back, which is when I happened upon Dr. George per PMIll's recommendation. He opened my eyes to a few issues with my breathing, my feet, and my incorrect "order of engagement" of muscles during certain movements. I had been pulling with my low back FIRST for EVERYTHING instead of recruiting my hips/glutes first. Has made a world of difference. Dr. George is a gem- we are so fortunate to have him as a resource. As Kelly Starrett says, CrossFit is the best tool for uncovering weaknesses. If you are tight or have mobility issues, CrossFitting will reveal them as you use your whole body to its full capacity. Dr. George has helped MANY of us fix those faulty movement patterns and get back in the game.
I occasionally tweak my traps/neck when I'm cleaning, jerking and snatching and it's ALWAYS when I'm hesitant as I feel myself tense up first, and then I lose focus and receive the bar incorrectly. Nothing serious. Just annoying. :)
11. Any recommendations for the community on recovery?
Experiment! See what works for you!
Use the bands to keep your joints "open."
Use the lacrosse balls and rollers to "unglue."
Stretch post-workout to lengthen muscles if they're "short."
Drink 1/2 your bodyweight in ounces of pure water each day- see if you feel any different.
Take purified fish oil daily- see if you're any less sore.
Force yourself to get solid sleep each night- no TV, no computer, super dark room, completely silent. Feel any better?
On that note, here's a pre-workout hip Mobility WOD from KStar to cure "gristly-ness":
Several "Karen" first-timers on Monday! Our newest newbies completed 100 reps as this WOD takes some getting used to. :) A handful of others had simply "escaped" Karen's previous visits (lucky day for them!).
Just John set a new gym PR for the men folk at 6:06, which is 2 seconds faster than the old one!
Congrats to ALL who completed the WOD and to those who reached a personal record!
Feels like you've summitted something important when you complete that 150th rep, wouldn't you say?
And, know that "Karen" will be ready for you early Friday morning at open gym.
Takers?
Sign up sheet at the gym for the next "WOD's" event in February, organized by Martha Mac and Lesley.
Please note there is a 25 person cap!
Please bring in all contributions by THIS THURSDAY the 26th for Maria and family!
Anything to help out on the homefront with food, or any pamper-y kind of thing for Maria, or any special "4th baby boy" gift would be awesome!
Thanks for helping take care of the Wetzels as they adjust on the homefront.
My Aunt Bev sent the link to this news report on organic produce sold at Whole Foods that's grown in China and NOT regulated once it gets to the U.S.
WHAT THE HECK?!
We buy the 365 frozen veggies all the time.
Another think to look for when you're shopping- the source of the food.
Was just telling Amy Guns how helpless we feel sometimes, trying to feed our family CLEAN, REAL FOOD free of chemicals, hormones, antibiotics... We trust places like Whole Foods to get it right.
"A PEEK INTO THE TRAINER'S BRAIN" Part 3 by Peanut:
1. How many times a week do you workout?
I used to shoot for 5 days a week. Lately, I’ve found that 2 days on and 1 day off works better for my body. If I’m still feeling strong after 2 days of workouts, I might do a third day, then take a rest day. Listening to my body is huge.
2. How many of those workouts are CF workouts?
All. If I do a third day on, I usually do some skill work and goal post.
3. If not all are CF workouts, what do you do on your other days?
For a while I was doing a distance run for one of my workout days, but I found that this was not in the best interest of my knees and hips. One of my goals this year is to incorporate yoga into my weekly routine.
4. Do you do anything on your "off" days or strictly rest?
I stretch and rumble roll (imagine that) almost every day. If I have time in the morning, I’ll stretch for 15-20 min. Otherwise, I stretch in the evening. Besides that, a day off is a day OFF!!
5. Do you ever switch things up based on how you're feeling that day?
Absolutely! If I’m feeling tired and not up for an intense workout, I’ll focus on lifting or a goal post. I occasionally sub out a movement if I’m fatigued in a particular area.
One thing I’ve learned about myself, if I’m tired and having a hard time getting motivated to workout, I make myself go and I ALWAYS feel like a new person.
6. Describe your diet (Paleo? if so, strict? cheats? more Zone?)
90% Paleo. I can’t completely give up milk, so I usually have one glass of milk a few times a week. Instead of having one big cheat day, I prefer to have one cheat meal on Saturday and sometimes one on Sunday. One big cheat day usually leaves me feeling sick by the end of the day!
7. Any supplementation? (fish oil? vitamin D? whey? etc.)
Fish oil every day and protein shake after workouts.
8. How many hours of sleep do you get each night?
I definitely need my 8 hours each night. I can really tell a difference in my performance when I’m well rested (and my mood ).
9. Do you do anything before or after workouts in addition to a typical warm up/stretching?
I always roll out on the rumble roller or lacrosse ball. They are a life saver. I occasionally ice certain muscles after a workout, especially if it was heavy.
10. Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out? And, why?
I recently tweaked my back and took a couple days off. After a visit with Dr. George, I learned the importance of stretching and strengthening smaller muscles (such as the muscles in your feet!! Who would have guessed??) Honestly, I found that I was much tighter from taking time off and find scaling or subbing a movement more beneficial.
11. Any recommendations for the community on recovery?
Water, sleep, rumble roll!!
*And one addition to Trainer Tim's comments from yesterday's post! He sent a second response saying:
"I can't believe I almost forgot this, but my biggest advice on recovery is this: SEE DR GEORGE!"
Peanut, Lake Mill and Just John killed this one. Nice work, lady & gentlemen!
Before moving along, watch this video of our friend and Oly lifting expert, Benn Overkamp, cleaning and jerking (split jerking!) close to 400lbs.
After the real time lift, there is a slow motion version so that you can really SEE each part of the lift.
Note the JUMP of the bar UP on the split jerk. The movement is initiated with the hips and legs- NOT the arms. The bar is jumped up and then the body drops down under the bar to receive it in a lunge position.
Cool to watch.
Benn rocks.
From Trainer Tim:
Went well tonight. A lot of improvement on the front squat rack position by everyone, I was really impressed. High elbows all around the room. Great wod too. Peanut absolutely smashed it. I think she's blood doping or something :) Everybody took the time to do the split jerks right, resetting the feet before dropping the bar. And a big shout out to Grammy, first time on the wall ball in over a year because of the dizziness. It wasn't easy but she made it through every rep like a champ, ball to target. Fun to watch.
And, Peanut:
I second Tim's email. Another great night of classes. I can tell that Crossfit is right up Jamie's alley. She is a go getter. Lauren also had great front squat form... She picks up things quickly! Props to Ken D and his mustache tonight. He took some weight off the bar for the split jerks and really focused on form. Nice improvement getting under the bar.
Awesome job by all tonight.
B
Ps Blood doping is so 1990's...Im secretly using a shake weight and thigh master at home
FAMILY DINNER SHARE!
Paleo Gumbo with Cauliflower Rice
Kale with Crunchy Bacon
Homemade Sweet Potato Chips with Coconut Oil
Laura (wife of Jeremy and pal of the Mottl fam) made the gumbo and greens from the Paleo Comfort Foods cookbook. THUMBS WAYYYYY UP on both! We rolled right out the door and down the driveway after this meal. So tasty!
Laura swapped chicken for the shrimp, I believe, and kept the sausage in and made cauliflower rice as the base.
For the greens, she cooked kale instead of collards- talk about flavorful!
She is also a master of the sweet potato. The darker ones are my faves- they cararmelize and are oh-so perfectly yum.
In conclusion, having nuts around as an occasional snack can be a lifesaver, yes, but having them around as a staple food item and especially in treat form does not work so well for us. My kids eat way more meat, veggies and healthy fats throughout the day when we don’t have the “paleo” muffins or pancakes as a daily option. I am however extremely grateful for these healthier treat options and will continue to use them now and then but you will not find my current book or my upcoming books overly filled with paleo treat options simply because treats are not a great idea for my family to have around ALL of the time, and I create my recipes accordingly. You will find the occasional pancake recipe or coconut macaroon recipe both in my books and on my blog, but that is all you will find – the occasional treat recipe because treats, in our house, are just that: occasional.
My kids are happier without loads of treats. I am happier. Life is easier.
- Sarah Fragoso, EveryDay Paleo
Time to get psyched!
The CF Games Open begins in less than a month!
ALL are encouraged to participate just like last year! We'll be incorporating the workouts into our programming and scaling as needed!
Whoop! Whoop!
After the Open, Regional competitions will get under way, leading up to the 2012 CF Games from July 13-15.
TRAINER TIM'S RESPONSES- 2nd in Our "Peek into the Trainer's Brain" Series of Posts:
1. How many times a week do you workout?
Typical week is 5 times
2. How many of those workouts are CF workouts?
Usually 3-4 of the 5 are traditional CF workout days (skill, wod, stretch)
3. If not all are CF workouts, what do you do on your other days?
1-2 days a week I will dedicate strictly to heavy barbell movements, usually a squat, press, deadlift, or olympic lift variant.
4. Do you do anything on your "off" days or strictly rest?
Off days will usually involve some mobility work, and I will work on a light skill for a little while (i.e. double unders)
5. Do you ever switch things up based on how you're feeling that day?
Yes. A big part of my week is gauging how I feel on that particular day. I make a plan at the beginning of each week based on the parameters I've described above and what I want to work on in particular. But I'm not afraid to alter that plan once I get into the week. Fore example, maybe I planned on doing heavy sets of 5 strict presses on Friday, but Thursday's WOD had a ton of overhead stuff in it and left my shoulders really beat up the next day. I will either A.) decrease the weight or B.) swap it out for something else entirely, maybe ring dips or muscle ups. Also the opposite happens a lot too, where we'll do something in a WOD on Tuesday and I'll think "wow, I really suck at those" .... so I will add them into the plan for Friday.
6. Describe your diet.
Paleo about 95% of my calories, with the remaining 5% coming from Whey Protein, 2-3 glasses of Whole milk a week, and alcohol consumption on the weekend.
7. Any supplementation?
I take fish oil pills a couple times a week as I see necessary, like when there wasn't any fish in my diet that day. I also have a scoop of whey protein after almost every workout. I really don't think this does shit, it's just a habit I've been in for 10 years.
8. How many hours of sleep do you get each night?
Shoot for 8, realistically ends up being about 7.
9. Do you do anything before or after workouts in addition to a typical
warm up/stretching?
Not really, maybe a little extra time with the rumble roller or lacrosse ball. Plus the couple of stretches Dr. G gave me to keep my hip loose.
10. Have you experienced any tweaks or injuries since CrossFitting, and ifso, how did you handle working out? And,why?
I've experienced several over the last 3 years. I've tweaked my low back on 3 different occasions, and once injured my groin pretty badly. The most days I took completely off during these injuries was 3. And in every instance it didn't make me feel any better. For the rest of the time I continued to work through it, doing movements that agitated the injury the least (i.e. a lot of strict pull ups and ring dips during the back injuries) or using super light weights to try to keep some strength at least (5 sets of squats or deadlifts with no more than 185 on the bar). Also, I smashed my toe with a kettlebell earlier this year.... didn't miss a workout due to this, but had to modify a couple.
11. Any recommendations for the community on recovery?
Come up with your own plan of what works for you. Don't look at mine or anyone elses. Everybody has different tolerances and reacts differently to stimulus. Just because Dave Lipson can squat 400# every single day of his life doesn't mean that I'm going to try it. This is all trial and error. If anybody thinks they're going to come up with the perfect solution for work/recovery right off the bat I'd laugh at them. Make some mistakes. Once you gain more experience and understand how your body reacts, you can see things coming and avoid them.
And also on the topic of nutrition: Paleo+Crossfit = actual results Eating crap+Crossfit = just having fun Both are great, it just depends what you want to get out of this. If you come to the gym because you just like to work hard, then great, eat whatever the hell you want. Eat dog food. Fantastic. But if you are coming to the gym with the expectation of losing weight, getting stronger, getting faster, or improving yourself in any way, then you’re diet has to reflect that. Otherwise you are wasting your time. (This statement applies to 99% of people .... obviously there are those among us that can eat McDonald's every day and still go the Crossfit Games).
GUYS' NIGHT IS THIS FRIDAY the 27th!
The Husband is pondering his plans for the evening!
Paleo/Carnivorous Feast Post-Workout-
Please bring meat to share or a Paleo-friendly side dish.
PMill suggested that the men folk step outside their comfort zones and incorporate some veggies this go around. Whaddya think, guys? Take a tour down the produce aisle?
Alrighty! I'm starting a new little series of posts so that you can get a sneak peak into the CFKW trainers' brains!
Have been thinking a lot about recovery, smart training, listening to our bodies, etc. and thought you might find it interesting to hear how others approach diet, weekly workout plans, and mobility. And, since we have a bank of extra-awesome CFKW trainers who practice what they preach, I thought that's where we should begin!
We'll start with Lake Mill-
1. How many times a week do you workout?
5 CF workouts a week (Mon, Tues, Thurs, Fri and Sat). Wed is a sacred off day and I do not do anything, EVER! On Sundays I mobilize and typically do a long row but it depends on how I am feeling.
2. How many of those workouts are CF workouts?
5
3. If not all are CF workouts, what do you do on your other days?
Row
4. Do you do anything on your "off" days (mobilize? stretch? light skill work?) or strictly rest?
Strictly rest on Wednesday
5. Do you ever switch things up based on how you're feeling that day?
I typically do not switch days but I definitely program workouts according to how my body is feeling. My knees are a chronic problem so I really have to watch how much stress I put on them throughout the week.
6. Describe your diet
Quazi Paleo. I try to avoid sugar, grains and dairy throughout the week but there are times when I eat cheese in salads and omelets. I used to eat oatmeal as well but stopped after I was able to stabilize my weight. And Saturdays, oh how I love Saturdays….Anything goes!
7. Any supplementation?
Yes, 1 tbl spoon of SO3 fish oil from Stronger, Faster, Healthier. I take a multi vitamin and a post workout protein supplement. Depending on my day’s protein intake, I may take some additional protein at night. I try to get around 175 grams a day.
8. How many hours of sleep do you get each night?
This really varies. 7 - 8 is always the goal but if I get up in the middle of the night, it usually spells trouble. This is one area I wish I could improve on.
9. Do you do anything before or after workouts in addition to a typical warm up/stretching?
My overall goal for 2012 is better mobilization that hopefully leads to less injuries. I have been hit the rollers, lacrosse balls and bands hard before and after each workout.
10. Have you experienced any tweaks or injuries since CrossFitting, and if so, how did you handle working out? And, why?
Many, many tweeks here and there but my knees have been the biggest issue. If I have a particularly hot area, I just avoid it as much as possible. Keeping my workout schedule is so important to my mental health that missing really isn’t an option. Even when I hurt my back, I continued to do workouts, I just modified and stayed with the movements that didn’t cause pain.
11. Any recommendations for the community on recovery?
Yes, two….Ice and water! I find that if I am able to ice immediately following a workout, my hot spots are much less severe. And I think staying hydrated throughout the day is another key component to recovery and overall health.
"Thom" got his GOAL POST! 10 unbroken kipping pull ups.
Granted, this happened a whiiillllle back, but he went under the radar, and it was high time we have him some props and a pic!
On to his new goal of 10 unassistedring dips, he is!
:(
:)
Stretch, Chai, and SFG got top scores for the day!
Well done! Well done!
Little Laura Terry is upping her game as of late. She's a mover and a shaker, this one.
Gotta start watching out, ladies. She'll be gunnin' for ya.
A Primal BluePrint Seminar is Coming to St. Louis!
Just received this information today!
This is based on Mark Sisson's book, The Primal Blueprint and his blog, Mark's Daily Apple. Primal eating is very similar to Paleo. If you're interested, I'm sure it will be worthy!
RED CFKW FLEECE (RE-ORDERS AS WELL AS ANY NEW ORDERS) ARE ALSO DUE BY FRIDAY! The men's small is on the office table if anyone would like to try it on for sizing.
THANKS!
We'll take two.
One for Lake Mill.
One for me.
Special
Starbucks
Reserve
Blend
Blue Java.
Jealous?
Gifted to us by McSteamy who was just in Seattle on business with Starbucks.
So, SO, SO thankful.
Rich will not share this with you.
In case you wondered. Or hoped.
"Lawnmower" pulls on the kettlebell snatch by "Ern" and Peanut. Legs and hips drive the kettlebell up and finish with a "punch" to the ceiling!
And, shoulders to the rings on the ring push ups while keeping the body PLANKED out.
Shoulders still sore from this one? :)
Last but not least!
Christina, Darci, and Jaime all joined Lake Mill Monday night for their first regular class! Still standing and still smiling!
Matt completed his CrossFit Level 1 Certification this weekend in Chi-town and HAD A BLAST!
CONGRATULATIONS!
Matt will start team teaching with us shortly, but please give him lots o' high-fives when you catch him at the gym! We're super psyched for him to join our team of trainers! As you well know, he's a perfect fit!
More stories to come as he rolls back into the gym, but above he is pictured with Jen Hunter-Marshall, HQ Trainer from NY, and below he's with Nicole Christensen, HQ trainer from Colorado.
Such a treat to hang with the CF celebrities!
You can't miss him in the class photo below- 2nd group pic from the bottom when you enlarge the compilation of photos.
These lovely ladies planned this "WOD's" event with B.A.S.I.C self defense team, Ken, Jim and Michelle, to teach us the "basics" in posture, heel strikes, knee strikes, elbow strikes, and some super secret moves we're saving (to be revealed on an as-needed basis).
IT ROCKED! Well organized, fast-paced, and kept us all on task with knowledgeable instructors to boot!
THANKS, THANKS, THANKS TO CHAI AND MEGMAHN FOR PUTTING THIS TOGETHER FOR US!
Reba's first instinct when being accosted?
Try "sweet" on for size first.
We ALL greatly appreciate the experience!
Thanks again, ladies!
(A photo album is in the right-hand column with more photos included!)
The February calendar has been posted!
1. The next introductory series will begin on Monday, February 6th!
2. The next "WOD's" event will be on Friday, February 24th courtesy of Martha Mac and Lesley.
3. There will be evening open gyms available on all Fridays in February except for the 10th due to the 3rd intro class in the series.
PLEASE ALSO NOTE THAT THERE WILL BE A GUYS' NIGHT NEXT FRIDAY THE 27th!
Here's the link for text explaining the video- a must read and a must view for all the women folk who have had kids! Weak pelvic floor muscles are the bane of our CFitting experience. ugh!
