To go incognito.
But, how can you NOT notice "Karen"?
Or NOT have a reaction?
Typically, a STRONG reaction at that...
150 WALL BALL FOR TIME
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.
Roasted Cauliflower Soup from Elana's Pantry
"Don't Fall Victim to Stealthy Sugar" from CF Invictus
"The 5 Stages of Food Grief" from Whole 9
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!"
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