A question was brought up about recovery, especially after something like Murph.  Recovery is something that is unique to each individual however there a few basic things to follow.  First, ice and ice baths are a necessity on the initial.  The second you know you had a rough workout, you need to ice immediately.  This doesn't mean that you hurt something, its just means you worked those muscles and tendons HARD!!!  So, Murph after 300 squats?  Ice bath would be key.  10-15 minutes in the tub.  Next step, the fish oil.  Make sure you are taking some high dose EPA/DHA yielding fish oil.  Look for something around 2-5 grams and take in the evening before you go to bed and your stomach is pretty empty.  This allows for max absorption of the Omega 3's and lets it do it's anti-inflammatory job.  Third, make sure you are getting some good sleep that night.  Your body does its healing and repairing while you are sleeping so give your body the ample time it needs.  6-8 hours doesnt work.  Go for 8-10 ideally.  Finally, when it comes to when to wod again.......again this is totally dependant on the person.  What I have found is that if you are sore, its better to get back in there and workout.  It gets those muscles loose again and keeps the scar tissue broken up and doesnt allow for stiffening.  Now if you are completely UNable to move, then its time to "roll-out" and do the mobility thing for a day.  Let those muscle recoup if they are just thrashed but don't just sit and do nothing.  Your body is made to move, so move.  If you do come in the next day, and lets say there is more leg work, like ......"Kelsu" comes up, well now what?  Warm-up well, mobility hard and then move!  Maybe you may need to scale the intensity back and that's ok! The point of our workouts are to give your RELATIVE high intensity.  It isnt going to be GAMES intensity everyday.  So if you have a really sore day, thats ok, come in and move.  If you need to take the day because you move, then MOB it out.  Hopefully that helps:)

Tomorrow we will have a class at 12 noon and this will be a regular class!!!!  SIGN UP ON MINDBODY!!!

CROSSFIT FOR HOPE JUNE 9th!!!!!!

FEEL THE BURN!!!!

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"All That!"

INFERNO Warm-up x 3

Complete the following:

 

4 Rounds:

     AMRAP in 4 minutes:

          3 reps Walk Walks

          6 reps Broad Jumps (8', 6')

          9 reps Hang Power Snatch (115#, 75#)

     **rest 1 minute between each of the 4 rounds.  Start back at Wall Walk at the start of the round

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then....

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Overhead Squats

     3-3-3-3

          *35x0 (3 second count on way down, hold for 5 count, explode up, and wait 0 seconds to go into your next rep)

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MWOD........here's some info about coming back to workout after an injury.  Be smart about it!!
[youtube https://www.youtube.com/watch?v=ss3tIvtTt2k]

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