Warm-up
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Deadlift
5-5-5
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WOD
5 rounds for time:
10 overhead squats
15 back-extensions
15 sit-ups
Jeremy doing some knees to elbows; he always gives 100%.
A Big Welcome to Jeremy, Trent, Lee, Chantel, Ben, Bernie, and Liz! We're happy to have you at Viking CF training with us! Keep up the good work.
Not seeing results on the Zone? Take a look at what you're eating. Go back to weighing and measuring if you need to. If you're doing the Zone diet for weight loss, you really do need to pay attention and make sure you are getting the correct blocks with each meal and snack. Stick with it and the results will be worth it.
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I hate shin splints!! I did the ABC thing and it did not work. I stretched really good also. Any suggestions? I know they were still hurting from last weeks double unders. So maybe I did not let them heal long enough. Today they are worse. During yesterdays WOD it hurt to even do one double under. I reached my 15 minute cap and sat down. But 5 minutes later got up and finished it. What can I do to prevent them and what can I do to help with the pain. lol. I am stretching them on the wall and doing ABC as I am sitting here. This happens everytime I jump rope. lol No not whining just need to figure out a way to stop this from happening.
Hey do an ice massage then stretch and u need to rest them.
-Jess
Hi Mandy, it's Jim...
I had those once when racing motocross in my younger (more daring) days. There is no substitute for rest, unfortunately. There are things you can do to help a bit, though. Icing, like Jess said. A 4 inch Ace Bandage wrap for workouts can help. Stretching multiple times a day is important- not just before and after workout. Making sure you have the proper foot ware. Advil or your favorite anti-inflammatory. I was encouraged to work out at about a "50%" level when I did work out. You can't push it because it can be a serious- long term problem if you do. Give your body a chance to heal. Substitute exercises in the wods (like rowing) that don't put as much pressure on your shins when you can. Hope any of this helps... Good luck...
Mandy- Jess and Jim are right. REST. Do not push through DU or singles, especially if your already sore. LET THE TRAINER'S KNOW IF YOU'RE HURTING! We can sub your jump roping for something else. You are now offically restricted from doing jumprope for a while :) Rest, Ice, massage, use a foam roller. And make sure you have good shoes when you jump. Don't use flat shoes, like the kind we recommend for lifting. You need good crosstrainers or running shoes for jumping. You may need to lay of box jumps and running for a while too (I know you're sad to hear that) ;)
Everyone should always let a trainer know if you are injured or if a certain movement is "hurting" you.
Hey Trainers,
I just wanted to let you know that I hurt when I do squats, deadlifts, thrusters, pull ups, push ups, sit ups, back extensions, GHDs, cleans, clean & jerks, power cleans, box jumps, kettle bell swings, rowing, push jerks, push press, anything for time and definitely all AMRAP for 20 minutes.
So can I take some time off from those?
I'm not saying... I'm just saying...
Wade
P.S. - Oh and add burpees to that list. Burpees definitely hurt.
Yah, I guess I set myself up for that one Wade! lol.
Mandy, I recommend Nike Free's for working out. I just got a pair and am in love with them! They're designed for running but are great for the type of work outs we do. They're pricey but definitely worth it. Check eBay for new ones. They're cheaper there.
Hey, Mandy we definitely don't want you to get injured with any exercise. So take a rest from that exercise. If there are other exercises that don't hurt we can replace double unders for them. Just let us know. We will not push you to do an exercise that is causing you more damage. Please tell us before the WOD if you have an injury and we need to work around that. That is no problem. I think resting from that exercise is going to be the best for you.
Today was a lot of fun I enjoyed it and everyone did really well. You will probably see overhead squats again in the near future it really exposes a lot as far as how strong your torso is.
I think my time was 7:47 with 95# OHS Steve kept pushing me.
Oh, and Wade it looks like you are stuck doing turkish get-ups for the rest of your Crossfit career.
Oh wow, Thank you everyone!! I will try the icing thing. Already doing the motrin. And Jenn, I will look into the shoes. I bought some new shoes from big 5. I think they are a running kind. But yeah obviously they are not working with the jump roping. lol It's my fault not telling anyone yesterday that it was as bad as it was. I just really wanted to do the WOD. Now that I can do double unders I love doing them. Will says he thinks I am slamming down to hard. Thanks once again for everyones feed back. And Wade you crack me up!! ha ha ha Along with your turkish get-ups you will be doing rings dips. ;)
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