BROWN CHICKEN

"Girls & Boys Interrupted"

Posted by Nikki G

Is this your story? .... Check it out. You show up for the suggested amount of days your coach indicates. You CRUSH the WOD. You mobilize. Your coaches are spot on with tweaking your form and keeping you safe. You are becoming.... a certified badass.

Then it happens. Ouch! What IS that? Maybe if you don't say it out-loud, it won't be real. "It's totally fine. I'll rest tomorrow, then I'll mobilize and then "VIOLA" I'm back in the game." But then...you're still not ready. It's all you can do to get through your next WOD without crying or worse, you DNF! Still, it's fine. No, I'm fine. "I'll google it and ice it and rest a couple days." Sound familiar? It might because it's happened to all us. We "self medicate" our CrossFit aches and pains. For those of you that have been participating in a sport for a long time, you know that injury is inevitable and never 100% avoidable. However, there are a few key things that will aid in prevention and also some proper steps to follow if the unforseen injury DOES happen. Get you pen and paper and take notes.

Whether you are a serious CrossFitter with aspirations to make it to The Games one day, or a soccer mom that just wants to rock her bikini this summer, we all want to be healthy and pain-free. Start by properly hydrating. Muscle is composed primarily of H2O so if you want healthy muscles, you better get in at least half your body weight in ounces per day. Next, to reduce inflammation consume 3-5 grams of fish oil(EPA/DHA) per day. Third, spend at least 10 minutes stretching or "mobilizing" any tissue issues that you have. Lastly, REST. That's right, SLEEP aka recovery! Your body heals itself when you sleep so aim to consistently get 8 hours per night and take 1-2 rest days per week where you do not WOD at all.

If you do find yourself in a bad spot, the first step is to use the RICE method. Rest, Ice, Compression, Elevation. Second, contact me! I am CFJAX's own resident physical therapy assistant. Your coaches can guide you in your rehabilitation, recommend clinicians/physicians if need be and/or schedule a session to address strength or mobility or pain limitations. Therapeutic massage is also available. Your coaches at CFJAX will always be happy to alter/modify daily WODs as needed to work around your injury even if that means making you a completely different workout! We value each and every one of you and want to guide your fitness every step (or limp) of the way. Mama really was right though..."an ounce of prevention is worth a pound of cure". So get on it!

ADVANCED:

10 min amrap:

200 m run

12 kettle bell swings 2/1.5pood

1 rope climb

ALL LEVELS:

10 min amrap:

200 m run

12 kettle bell swings 1.5/1pood

1 rope climb

BEGINNER:

rope climb clinic