Monday 090803
Injury
What can we do when we sustain an injury? If you’re like me, you don’t do a thing, because a solid nagging injury is a great excuse to get beat by Aaron regularly. But if you want to make consistent progress, you have to make addressing your injury your top goal.
Just like everything else in fitness, working on whatever you are weakest at brings the biggest gains. So whether that’s your clean, pullups, hamstring flexibility, or a strained shoulder ligament, whatever is holding you up the most is the thing you need to address the most.
The biggest thing we see a lack of as coaches is icing. ICE IS A FREAKING MIRACLE PEOPLE (and I’m don’t mean it’s unique liquid/solid properties, as these are due to hydrogen bonding)!! Just get a styrofoam cup, put water in it, freeze it, peel the bottom and rub on the spot that’s bugging you for five minutes. That’s it, do that a few times a day and you’ll be back in business in not time.
If you’re really jacked up, let us know. Anytime anyone gets injured and we know about it, we offer them a free 1 hour assessment to determine what they can and can’t do. We then either give them subs for common exercises that they can throw into the daily WOD or we do completely different programming for them for a month. We use the Crossfit Journal Article “Working Wounded” as our guide, check it out.
So if you’re injured, ice it. If it’s past that, then don’t hesitate to contact us and let us know what’s going on. You’re much better off continuing to improve your work capacity over broad time and modal domains in ways that avoid aggravating your injury than just sitting around for a month.
In order
75 sec Max
Kettlebell Swing, 1.5/1 pood
45 sec Plank Hold
75 sec Max Double Unders
45 sec Wall Sit
75 sec Max Sumo Deadlift High Pull, 75/55 lbs
45 sec Plank Hold
75 sec Max Ring Dips
45 sec Wall Sit
75 sec Max Dumbbell Push Press, 45/30 lbs
45 sec Plank Hold
Post total reps completed to comments and whether you successfully held each plank hold/wall sit.
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Photos
August 2nd, 2009 on 8:09 pm
Or if your a tree-hugging lefty liberal who cares about global warming like myself, you could use a biodegradeable paper cup instead of styrofoam cup.
Only kidding about being liberal and only kidding about being a tree hugger if you are liberal…i just say things to make myself laugh…
August 2nd, 2009 on 8:14 pm
Actually, dixie cups do work a little better.
August 2nd, 2009 on 8:49 pm
I feel honored to be the face of injury.
August 2nd, 2009 on 9:07 pm
I’ve used the Dixie cup thing forever, and he’s right… It WORKS. It’s amazing, you’ll feel so much better.
August 2nd, 2009 on 9:37 pm
Gotta say when i had my cast the coaches were real good about asking me what i could do and couldn’t do. Then they gave me a good workout that didn’t aggravate my injury.
August 2nd, 2009 on 11:20 pm
I have more than my fair share of chronic joint injuries, and I’m pretty religiously consistent about icing them down after workouts when they bother me.
_Except_ when my back is hurting. Because icing down my spine strikes me as a bad idea. Unfortunately, it’s usually my back that causes problems.
Is avoiding ice on the spine logical? Or am I just being paranoid?
August 2nd, 2009 on 11:34 pm
Psyched about the workout tomorrow!
August 2nd, 2009 on 11:36 pm
Newbie question…So, when it says dumbbell push press 30 lbs, that’s 15 each hand or 30 each hand? I hope it’s 15!
August 3rd, 2009 on 1:20 am
30 lbs on EACH….sorry
August 3rd, 2009 on 5:25 am
I think you need a PhD to run this workout
August 3rd, 2009 on 6:34 am
180 as rx’d
August 3rd, 2009 on 6:53 am
90 Rx’d. I don’t know whether to say my two (count ‘em, 2!) Double Unders are a victory because it allows me to say this WOD was Rx’d as opposed to my normally shameful modification to single unders, or as a defeat because it kept me from triple digits. The eternal CrossFit paradox…
August 3rd, 2009 on 8:25 am
189 as rx’d…my buddy..my buddy..my buddy lee jumprope and me
Scott Q – send me an email at Richstaley@gmailDOTcom so we can work out the deal for friday to NYC
Anyone else going to L1 cert in Brooklyn on Friday? If so, let me know as Scott and I are carpooling up there. Even if you are not going for the cert but would like 4 hours of trash talking, ass grabbing and food consumption, feel free to join too.
August 3rd, 2009 on 8:48 am
I just studied up on this type of injury treatment and when they say “rub” they also mean applying slight pressure to the area. Think “ice massage”! Also, for larger areas a bag of frozen peas is an awesome alternative for an ice pack… just remember to mark it so that you don’t cook’em up one day.
And, last but not least, if anyone else is attending the CrossFit Endurance Certification August 29-30 in VA Beach, please let me know! tes_salb at potomaccrossfit dot com.
August 3rd, 2009 on 8:49 am
oops, i mean tes at potomaccrossfit dot com. i’m confused…
August 3rd, 2009 on 8:58 am
114
scaled two of the exercises.
53# kb
double unders
75# SDHP
ring dips with blue band
35# db’s for the PP
Didn’t break any of the planks or wall sits.
August 3rd, 2009 on 9:25 am
Steven-
I understand your anxiety about icing your back, but ice massage is actually the preferred method of immediate treatment. Sports/fitness-related back injuries or soreness are in many cases simply due to overstretching those muscles. When this happens, the muscles contract as a response to prevent further injury and protect the spine. This spasming can result in mild tightness (as what most of us crossfitters experience) to outright debilitation (as in the case of yours truly). When you ice massage as Tes says, the ice reduces inflammation while slight circular pressure helps restore circulation and release the unclenched muscles. Just keep in mind that icing alone w/o the massage could tighten the affected musculature even more. I also concur w/ the use of a frozen veggie bag to ice a large area. Hope this helps.
August 3rd, 2009 on 9:26 am
89
used 40# KB and 35 DBs for PP
August 3rd, 2009 on 9:47 am
Steven et al – KStar just had another vid on the Crossfit Journal and said that if you can’t get an area with the dixie/styrofoam cup that Trader Joes Beef Bulgogi is the best ice pack/bag in the universe.
August 3rd, 2009 on 9:48 am
Also, Mid-Atlantic Hopper Challenge is full. You can get on the waiting list still:
http://www.midatlantichopper.com
August 3rd, 2009 on 10:45 am
I have a race the following week so I won’t be doing the Mid-Atlantic Hopper Challenge BUT I will commit to being part of the PCF entourage. I’ll bring extra razors for Guch, kleenexes for when Brian is crying from splitting his hands open, tequila because I hear it’s Paleo, and a mini-score board to see who wins the insult contest between Scott Q, Rich, and Mike H.
August 3rd, 2009 on 10:57 am
Rich S. I just came from NYC for a bachelorette party on Saturday night and I can assure you that town does not need any more ass grabbing. Trash talking, however, adds to the charm, especially if you are trash talking an ass grabber. Enjoy!!
August 3rd, 2009 on 10:59 am
173 as rx’d
August 3rd, 2009 on 11:37 am
KB Swings 1 Pood
Single Unders
SDHP 55 lbs
Ring Dips
DB Push Press 20 lbs
Total Reps 170
All Plank holds and wall sits for entire time
August 3rd, 2009 on 11:45 am
Is anyone finding the lactic acid accumulation from the wall sits and planks are significantly effecting their ability to do the movements? I always thought one of the strengths of CF was that it teaches the body how to clear out/burn/recover from lactic acid accumulation and it seems like everyone is doing fine with that.
Interesting.
August 3rd, 2009 on 11:52 am
Aaron, I found the plankholds to be harder than the wallsits…maybe because my abs were still hurting from Friday. Either way, the last 10 seconds of both hurt a bit (little leg shaking going on) but every time they ended, I was immediately able to fully function on the next exercise. I was a little shocked by how easy you recovered which is clearly why Ian got 4 more reps than me.
August 3rd, 2009 on 12:07 pm
110 Rx’d
August 3rd, 2009 on 12:30 pm
what is a plank hold? and are wall sits sitting up against the wall in a semi squat?
August 3rd, 2009 on 1:02 pm
Tony,
Plank hold is held at the top of a push-up position, keeping your body rigid. You got the wall sit correct.
August 3rd, 2009 on 1:12 pm
Kassi,
I use Gillete Mach 3. Thank you for the logistic support. On another thought the challenge is mid October. Manscaping season ends September 15th.
August 3rd, 2009 on 1:15 pm
Guch, good news, tanning booth just around the corner from the box so we should be in good shape.
August 3rd, 2009 on 1:16 pm
Mike H – can we use your frequent guest rewards card for the tanning salon?
August 3rd, 2009 on 1:33 pm
129 – subbed 3x single unders and 40lb for the push press(45s were all gone) and box dips
On another note, this WOD was pretty disappointing for me. Over the last few months I had finally worked up to doing ring dips on the rings. So I’ve been waiting for a WOD to try out my new skills on. But as I walked over to the rings in the middle of the WOD, someone else was already on them.
There was apparently equipment mix up going on. Luckily there was a 24″ box out in the middle of the floor that I was able to use. Looks like I’ll have to wait for another date with the rings…
August 3rd, 2009 on 1:57 pm
how much time do you allow for transition to each excercise?
August 3rd, 2009 on 2:07 pm
106, but in full accordance with today’s topic, I subbed almost everything out so the number’s a little meaningless. Thanks to Tes for some awesome suggestions! I liked this format though, the wall sits and planks were better than a rest minute thrown in.
August 3rd, 2009 on 2:38 pm
Does anyone find that doing the WOD’s makes them tired the next day? Yesterday I bummed around all day, did the WOD, and then went to bed at a reasonable hour (I got 9+ hours of sleep), and today my head is about to fall on my keyboard. And I don’t think it’s anything I’m eating – no starches and sugars for me. Is it possible I need more rest days? My last rest day was Tuesday. Should I eat more vegetables? Any advice would be appreciated.
August 3rd, 2009 on 2:45 pm
I don’t think there is any transition time, but the folks who did the WOD this morning could tell you.
Susan, you should definitely be taking more rest days. 3 on 1 off is sort of the maximum if you assume near perfect recovery. I myself cannot handle 3 on 1 off for very long. It could also be not enough food. Increasing fat blocks is usually the cure to that. Or, most simply, it could be that it’s monday. And even though you went to bed early doesn’t mean you slept well.
August 3rd, 2009 on 3:05 pm
No transition time…just got to book your ass to the next piece of equipment to get your reps in – good times!
August 3rd, 2009 on 3:07 pm
Busy day at work Rich S? I think you are about to hit double digits on posts…that could be a new PR..
August 3rd, 2009 on 3:16 pm
sweet…looks like I will need to take my space into account then. I just hope some guy doesnt take my station so he can do some bicep curls. (it happens more than you would think)
August 3rd, 2009 on 3:23 pm
Thanks for calling me out Paul. I am having productive 15 minute segments followed by blog rambling..don’t judge me.
August 3rd, 2009 on 3:23 pm
oh, one other thing…Rich it only takes you 4 hours to get to NYC? How fast are you driving?
August 3rd, 2009 on 3:26 pm
There is no transition time, but as I explained to the lunch crowd who actually questioned how to strategize this WOD (hhhmmm…strategery is the 12th skill we teach/test in fitness, right after Manscaping!!) I explained that you don’t gain or lose any points on the plank holds or the wall sits. Since your score is cumulative, I suggested that you go hard for 75 seconds of each exercise for that duration, then for the plank holds and the wall sits, when the coach gives you the 5-4-3-2-1-SWITCH! you get up at 5 to prepare yourself for the next movement. This is an excellent WOD where you get to actually “play the game.”
August 3rd, 2009 on 3:28 pm
Tes, isn’t that cheating?
August 3rd, 2009 on 3:58 pm
Tony – I will be in a car with Scott…alone……don’t you think I will be driving as quick as humanly possible so I can get rid of him?
August 3rd, 2009 on 4:16 pm
Rich, sounds like you have a Tabata work schedule –
20 min work/10 min posting comments to PCF blog/20 min work/etc
August 3rd, 2009 on 4:24 pm
He’s also emailing on gmail in between posts.
August 3rd, 2009 on 4:27 pm
Rich,
Touche…
August 3rd, 2009 on 4:33 pm
So, now Mark’s Daily Apple has a 30 day “Primal” challenge. AND he has prizes… today’s contest involves steak.
August 3rd, 2009 on 4:56 pm
Anyone in need (or know of a place to donate) of some nice furnature? I have a few things to get rid of…email me at drea at potomaccrossfit.
August 3rd, 2009 on 6:03 pm
143 as rx’d
Rich S. – I know you are going to be driving as fast as humanly possible because it’s going to take all your will power to keep your hands off this awesomeness, you big ass grabber.
Also heard you were resting your hands on your knees, is that truly rx’d??
August 3rd, 2009 on 6:33 pm
128. Sub burpees for DB push press. Blue band on ring dips
August 3rd, 2009 on 6:43 pm
107
35# KB
blue band ring dips
5:1 single unders for double unders
55# SDHP
20# DB PP
August 3rd, 2009 on 6:47 pm
190 as Rx’d.
Actually could some Double Unders today. Not great…but not bad either.
Sean and I were talking about how amazed we were about what Crossfit has done for our core strength. Before XFit, plank holds would have been me shaking after 15 seconds followed by the butt sag. Today it was actually a nice rest. Only got tough (for me anyway), the last 15 seconds of the very last 45 seconds of the workout.
August 3rd, 2009 on 7:04 pm
210 rx’d — thanks to the DU’s
August 3rd, 2009 on 7:05 pm
102, blue band for ring dips, 20# PP and 55# sdhp
Dear Brian and Erika,
I promise my “worst diet ever” now consists of carbs from only fruits and vegetables (beer too, sorry), protein with every meal in the form of eggs or meat, nuts and I have cut out all bread and processed foods and sugar. No peanut butter either which is a huge feat for me. I’m trying!!
August 3rd, 2009 on 7:13 pm
Good job Kari! It’ll be tough getting used to it at first, but you’ll thank yourself with all the performance gains you’ll experience.
Try Almond Butter, the Whole Foods 365 brand is my favorite and the ingredient is almonds, nothing but almonds
August 3rd, 2009 on 7:23 pm
Thanks Kassi! So far so good. Breakfast is the hardest part for me. I miss the warm gooey-ness of PB on toast and I get to work so early that I don’t have time to really cook anything other than in an toaster. I don’t like cold food for breakfast and my cafeteria has eggs and bacon and such things, but it looks a little suspicious. But performance gains outweigh warm gooey-ness of PB and toast so I guess I can deal
I think I swore to Erika at one point during Foundations that I would not change any of my diet, but here I am 
August 3rd, 2009 on 7:46 pm
126 as Rx’d-ish
we ran out of 45 lb dumbells, had to use 40s.
August 3rd, 2009 on 7:54 pm
180 as RX’d.
Good WOD. I liked the variety. Ring dips were the weak link.
August 3rd, 2009 on 7:55 pm
100
40 lb dumbbells, rx’d otherwise
Kari, even better than almond butter, try Sun Butter – just ask Brian, rumor has it he ate a whole jar in one sitting.
August 3rd, 2009 on 7:56 pm
172 Rx’d
Only 60 DUs. Perhaps I should invest in one of those fancy jump ropes everyone has been talking about…
August 3rd, 2009 on 7:58 pm
98
20# PP
Balanced toes on ground for ring dips.
Subbed the mighty bike for DU’s…that was a treat!
August 3rd, 2009 on 8:13 pm
127 Rxd…DU’s are key for this.
August 3rd, 2009 on 8:16 pm
191 …the fancy new jump rope was most helpful
August 3rd, 2009 on 8:17 pm
also, that was as RX’ed
August 3rd, 2009 on 8:32 pm
105 not Rx’d
Still dealing with shin splints from overdoing the running and box jumps several weeks back, so just completely staying off it. Subbed rowing (cal) for double unders and got 17. So 88 reps in everything else Rx’d.
August 3rd, 2009 on 8:32 pm
131, rx’d.
I did 11 double-unders. Clearly I need to get better at those.
August 3rd, 2009 on 8:50 pm
182 as rx’d
August 3rd, 2009 on 9:12 pm
83
kb – 45lbs
sdhp – rx’ed
ring dips – blue band
db – 40lb
Only did like 4 double unders. Apparently I’m MUCH worse at them winded than I am practicing them.
August 3rd, 2009 on 9:13 pm
213 RX
August 3rd, 2009 on 9:15 pm
146 Rx’d – held planks and walls full 45 secs
August 3rd, 2009 on 9:16 pm
Excellent work out, 118, I thought I was going to die somewhere around the ring dips… sigh.
August 3rd, 2009 on 9:23 pm
100. 20lb push press, blue band ring dips. I’m such a weakling!
August 3rd, 2009 on 9:35 pm
149 RX
August 3rd, 2009 on 9:36 pm
149 was me
August 3rd, 2009 on 9:41 pm
143
- Blue Band – Ring Dips
- 20# for Push Press
- Broke down on last plank and wall sit – oh well!
August 3rd, 2009 on 9:42 pm
106 20 lb db
August 3rd, 2009 on 9:53 pm
193 as rx’d
Rich, glad to see you had a productive day at work. With your productivity you might be following in my footsteps towards early retirement/unemployment.
August 3rd, 2009 on 10:42 pm
111 Rx’d
August 3rd, 2009 on 11:07 pm
88
blue band ring dips
August 4th, 2009 on 8:08 am
94 with 30 lb DBs thanks to some encouragement from Brian. I did not break the plank or wall sits and used a blue band on the ring dips.
August 4th, 2009 on 8:25 am
88 rx’d which means a big fat 0 on the f’n double unders…
August 4th, 2009 on 8:54 am
108
40# PP but all other movements Rx’d.
August 4th, 2009 on 9:05 am
I did 80-something. Big news is that I did manage to do about 15 DUs, stringing 2-3 together at a time before crashing and burning.
And an important word of advice – never go on vacation from Crossfit. You will regret it when you come back.
August 4th, 2009 on 9:38 am
100, with only a few successful double-unders. (Blue band on ring dips, 30lb KB, 20lb DB push press, 55lb SDHP.) No breaks on plank or wall sits.
Obviously, not making much progress on double-unders.
August 4th, 2009 on 10:13 am
116 Rx’d
Worked out with 3 guys fresh out of Foundations. It’s great seeing new faces around the gym. Jeff, Greg, Chris, great job on this WOD!
August 4th, 2009 on 10:41 am
148 with Blue bands on dips, subbing tuck jumps for DUs, 30lb shoulder push press, and 24kg Kettlebell. Held all planks and wall sits.
August 4th, 2009 on 1:46 pm
108 Rx. Thanks for the shout out Frizz, and the pood lesson!
September 25th, 2010 on 5:00 am
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November 6th, 2010 on 2:21 am
Ain’t the very first commenter speaking the real truth or what??