Hand rips, pulled muscles, chin splints, box jump scars….broken fibulas. CrossFit is tough on your body and also to your body. How do you protect, prevent, and recover you scars, bruises, bumps, aches?
Today’s WOD:
Today’s WOD:
Archive for July, 2009
CrossFit Battlewounds…and how to protect and prevent
Posted in Crossfit Philosophy on July 31, 2009 by Crossfit Sioux FallsRe-Test Baseline in August
Posted in CrossFit Workouts on July 30, 2009 by Crossfit Sioux Falls
We are officially naming August Baseline Month. If you have never done one yet or it has been more than 6 weeks since you have done your baseline last then it’s that time again. So come during open gym or schedule it with me and lets get it done…in August. Let me know if you have any questions.
Today’s WOD:
Stretching is Mandatory
Posted in CrossFit Workouts on July 29, 2009 by Crossfit Sioux Falls
Stretching his low back...right Chris?:-)
Stretching for me is one of those things that I know is so good for me, and I love doing it, I feel great after doing it, so why don’t I do it everyday?
The key to flexibility is consistency. Stretching everyday for at least 10 minutes is far better than stretching 70 minutes once a week. Stretching is also a long-term commitment and must be continued indefinitely to maintain and/or increase flexibility.
To educate yourself more about stretching and flexibility: READ
And if you don’t have the journal you wont be able to read this article. So get the Journal
In August we are incorpating a stretching/cool down component to the end of every WOD. And look for more CrossFlexx classes.
Today’s WOD:
What to do with the dreaded injuries…
Posted in Crossfit Philosophy, Nutrition on July 28, 2009 by Crossfit Sioux Falls
R.I.C.E. (Rest, Ice, Compress, Elevate) best way to go pre and post injury
Two weekends ago was a definite eye opener for me. When we move, exercise, CrossFit injuries sometimes can not be avoided. At some point in our lives injuries are going to get us. But what do you do when you do get injured?
-Do you pout?
-Do you lay in bed all day?
-Or do you take action help yourself heal?
When in doubt: ICE ICE BABY!
The benefits of icing:
-Reduces swellling
-Stops pain messages that go to your brain
-Promotes excessive blood flow in and out of the injured area
To learn more go to crossfit.com and watch the preview video by Kelly Starrett on July 27th. If you want to watch the entire video I highly suggest subscribing to the CrossFit Journal: http://journal.crossfit.com/
Today’s WOD:
4 Rounds:
400m Run
50 Squats
Athlete of Week
Posted in Members on July 27, 2009 by Crossfit Sioux Falls
Congrads to Hali Watson!
Hali won the Most Improved for the Cindy Challenge on the Women’s division. Hali improved 100% going from 11 rounds to 22 rounds!!!
Today’s WOD:
50-40-30
Kettlebell Swings
Box Jumps
Pushups
Situps
The Results from the Cindy Challenge are in
Posted in CrossFit Workouts on July 25, 2009 by Crossfit Sioux Falls
Top Rounds:
M – Garrett Strating – 26
W – Tonna Bartek – 21
Most Improved – Men
1 – Brooks Cory: 119% improvement
2 – John Sutton: 31%
3 – Jim Leyse: 26%
Most Improved – Women
1 – Hali Watson: 100%
2 – Wendy Barse: 84%
3 – Mary Boomsma: 69%
Congrads to all the winners! And special thanks to everyone that helped make this such a great event.
Be on the lookout for the next challenge coming very soon:-)
Other CrossFitters and Affiliates
Posted in Crossfit Philosophy on July 22, 2009 by Crossfit Sioux Falls
Thanks to Cole from Illinois for coming
We have had a number of CrossFitters from other affiliates in different states this summer. It is fun to get to meet other CrossFitters and here about their boxes (gyms) and what they think about ours.
When you travel more times than not there will be a local CrossFit affiliate close to you. I encourage you to check them out, take pics, get one of there shirts, and meet other CrossFitters. For a list of all the CrossFit Affiliates around the WORLD go to: http://www.crossfit.com/cf-affiliates/ and scroll down the left column.
Today’s WOD:
Shoes help make the Runner in You
Posted in CrossFit Workouts on July 21, 2009 by Crossfit Sioux Falls
Three shoes. Which is the best to run in?
Last weekend was a very BIG eye opener for me. Liza, Annie and I attended the CrossFit Running and Endurance Certification. And WOW it was Amazing! Anyone who runs or even anyone who CrossFit’s this is a very educational cert about how to run and train with endurance.
One of the topics I got a lot out of was learning about the correct shoes to wear. One of the reasons why a lot of runners are injured is because of the “running” shoe’s they wear.
Keys to wearing a proper running shoe:
-Flat, flat, flat: The more heel support you have the more you “heel strike”
-Light: The lighter the shoe, the lighter you are which helps with creating less force
-Know if you have a wider or more narrow foot.
Today’s WOD:
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