Main Course:
Skills & Strength:
- Shoulder Press
- 65% x 5
- 75% x 5
- 85% x max reps (TO FAILURE! )
- rest 3 minutes
Fortitude:
- 5 Rounds
- Row For Calories
- 10m Shuttles
- KB Swings, 55/35
- rest 1 minutes
- record total reps for all rounds and all movements as one number and scaling to comments
Dessert:
- 100 Hollow Rocks for time
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Rotator cuff strength or scapular stability…What comes first?
Why and How You Absolutely Must Manage Your Cortisol
Stop Doing Kegels: Real Pelvic Floor Advice For Women (and Men)
Woke up ready to go, but right shoulder said no. Have to sit this one out. Looks like a great workout. Enjoy.
Tip/Discussion => To Ice or Not to Ice?
—————————————————–
If I am not mistaken, the article linked below was posted to comments some time back. I’d love it if Chef and some experienced atheletes could weigh in please. If that has been done, please point me to it.
http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html
Yea, I posted this a little while ago. More discussion would be good!
We had this video sent out to our company, Airrosti Rehab Centers, a few months back because we were getting a LOT of questions from our CrossFit patients.
There are a few good points that KStar makes:
1) No, you should not ice longer than 20 minutes because of reactive vasodilation which would push blood towards the injured or inflamed area and certainly slow down healing times.
2) The REST portion in the RICE model definitely needs to be thrown out. If our only two options are rest and ice OR active rehab, the choice is very obvious: active rehab. The muscular pump is of huge benefit in reducing swelling, decreasing inflammation, and speeding up the healing process.
However, we’re not confined to only those two choices. We can use short bouts of icing (read: less than 20 minutes) along with active rehab to quickly decrease pain, inflammation, improve soft tissue quality and joint mechanics. If we can do all of those things, and there are huge amounts of clinical research that shows both are of benefit…why wouldn’t we?
Also, there are some holes in the research he presents. The first article is from 1986. This might not sound like a big deal, but in terms of giving out generalized information to the masses, we should probably be using more current data. The second article isn’t very good because it lacks randomization and blinding.
The clinical evidence is still out on high-tech compression clothing, but preliminary results look promising.
In conclusion: the use of ice and rehab techniques to reduce swelling, inflammation and pain along with the guidance of a competent healthcare professional is the gold-standard for conservative management of soft tissue injuries.
Hope this helps!
Thanks Dr. Bill – that is very helpful and makes a lot of sense!
Now, I just have to figure out what “Active Rehab” is.
Seriously dragging this morning … tomorrow will definitely be a day off.
Press @ 105# x 5
WOD 198 Rx
Feeling a bit better Today
Press 78#X 2
WOD: 286 rx’d
Dessert: 2:23
Press: 125 x 7
WOD: 220 Rx’d
No Dessert. That workout fried me. mostly because I’m still learning how to turn properly on the shuttles and I let my back hunch when putting the kettle bell down several times. figured I shouldn’t push it and did some back mobility work instead.
Press: 78 X 5 failed on the 6th.
WOD: 270 rx’d (games standard swing)
Dessert: 50 Rocks
http://givememoregarlic.com/2012/08/17/paleo-avocado-chicken-salad/
yum yum and yum…
Press: 93×4
WOD: 231 rx’d
Skipped Dessert due to time.
Press: 145# x4
Feeling the effects of yesterdays push-ups
WOD: 274 Rxd with Games standard swingers
Avgs:
16 shuttles
24 Swingers
15 cals
Dessert: 100 HR and a shhton of hip/ankle mobility
nice picture! will be back soon, although somewhat limited…can’t wait
Press: 38×5 43×5 48×5
WOD: 218 Rx (modified russian swing)
Knowledge: Robb Wolf Science bite – Eat carbs in the evening? http://us2.campaign-archive1.com/?u=51021876189adc8125a6a9578&id=a3f7df4c81
Press: 85×6
WOD: 274 (yellow KB)
Dessert: Nope
Press: 155 x 6
WOD – 234rx – Averaged 25 kettle bells per round – so the rest not so good.
Press: 73 x3 (fail on 4)
WOD: 240 rx’d
My order: Run, Row, KB:
47 = 15, 10, 22
49 = 15, 11, 23
50 = 15, 11, 24
46 = 15, 10, 20
48 = 15, 12, 21
HR: 4:24
Set of 45, then 3 breaths, and sets of 10.
Shoulder Press: 95×8 ~ 120 (same as in the beginning)
WOD: 243 (45#KB)
52, 52, 51, 41, 46
Press: 115 X 2. Dropped back to 105 and worked on form – tight gluts and abs; focus on the weight
WOD: 201 44#KB
Was fired up to come at 4:30 but when I got home my son was throwing up – maternal guilt prevents me from leaving him home alone, even though i would even prefer a 5k run to cleaning up vomit.
Tip’o'day: Paleo Vacation!!
Eat like a caveman while watching Paleo celebs talk about caveman foodisms. Juli Bauer will be there and shes pretty awesome.
“PaleoFX is a collaborative symposium energized by professionals dedicated to turning the esoteric theory of primal health and fitness into actual real world practice. Currently hosted each spring in Austin, TX, PaleoFX is a powerful three-day community of cutting-edge trainers, gym owners, health care professionals, bloggers, and scientists who work in a wide variety of fields, but who all focus on translating primal ideas into everyday, sustainable, effective realities.”
http://therealpaleofx.com/
Press: 73# x 5
WOD: 242 (blue KB)
Dessert: 4:02, lots o breaks
Try making a breakfast quiche with a meat crust. Here’s a recipe from Ryan’s favorite, Juli Bauer:
http://paleomg.com/meat-crust-quiche/
Press – 150lbs X 4
WOD: 284 Rx’d (Games standard swings)
Shoulder Press : 135 x 5
WOD: 248 w purple
strength 83 X 7
WOD 319 rx’d
dessert hollow rocks 100- 2:01
Press 175×9
WOD: 53,44,44,44,46 = 231 Rx
Desert: I started them…they finished me.
I’m glad to be back. I don’t think my body is as happy… lol
press, 105 x 6. I’ll take it.
WOD: 121 @ only 4 rounds.
Chest is on fire… need to clear out all that junk that’s been sitting in it for this long.
It feels scary to be back in it guys, but, I know this is something I need to do for me.
Welcome back Dave! Missed you around here.
Shoulder Press 135 x 5
WOD 256 Rxd
Dessert: 5:50
Shoulder press: 53 x 3
WOD: 210
Averages per round: KB 24, row 8, shuttles 10
Dessert: 20 Hollow Rocks and lots of knee mobility and foam rollin
Hello All! Great article on why the scaled/knee pushups is problematic, even “disastrous.” Hmmm. Wonder what the alternative should be?
http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition.html
Press 65.5×5
Wod 274 rx
Dessert – 50 was all I had in the tank
Press 65.5×5
Wod 274 rx
Dessert – 50 was all I had in the tank
Press – 105×7
WOD – 307 with yellow bell
Press: 110 x 4
WoD: 253 Rx
HR’s: 83
Press: 100×5
WOD: 275 (purple)
HR: 35