(Thanks for the photo op, McSteamy!)
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!
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:)
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.
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