lost n foundWith the weather being cold and the WODs warming up you up we often find articles of clothing strewn about the box. We put all of those items into the lost and found located in the pain cave. We also have a bag of various shoes that we’ve been collecting for a few months now. On Friday 2/21 we will be cleaning house and donating any remaining clothes. Please stop by this week and claim your goodies!

Becoming a CrossFit bro or gal has as much to do with working out as it does recovering, no matter what level you are at. Whether you do CrossFit to live a healthy and happy life or if you have goals of competing one day, everyone can benefit from a little extra R-E-C-O-V-E-R-Y!

What is recovery, you might ask? Well, recovery can take many different forms. It can be as simple as a post-WOD protein shake to rolling out and stretching 15 minutes after class. In return, recovery will not only help us get to that new PR faster but also helps us prevent injury. Here is a quick list of some things to consider and try:

Rest: Get at least 8 hours of sleep. Sleep is where our body is able to heal and repair itself from the day before.

Eat healthy: Remember, nutrition is the foundation of CrossFit. The healthier you eat, the better tools you give your body to recuperate. Have some protein and maybe a piece of fruit post-WOD to restore the nutrients your body lost during the workout.

Cool down: Post-WOD, hop on the Air Dyne or rower for 5-10 minutes at an easy pace. This helps bring your body temperature down to its normal state while flushing out the recent build up of lactic acid.Dale2

Open Up: Stretch out. The more often you stretch, the faster your body can heal itself.

Volume: Greater volume in our workouts should increase the volume of our recovery. There is no such thing as too much recovery… the more we do, the better we can CrossFit!

Entertain: Cooling down, stretching and rolling out aren’t the most exciting things to do. Do it with a group of friends! Talk about what your weekend plans are, your favorite shows or movie. OR talk about how cool Coach Dale is! Before you know it, 15-20 minutes will fly by!

Roll Out: Spend some time opening up the tight or sore areas with a simple lacrosse ball or foam roller.

Yoga: If you ever feel beat up from a week of workouts, yoga is a great way to spend a rest day. This will help you stretch out after a look week and move your body at a slow pace.

The next time you workout, spend an extra 15-20 minutes after class trying a couple ideas from above. You will feel rejuvenated and fresh the next day, ready to tackle any obstacle that stands in your way. So do yourself a favor… listen to your body and take that extra 15 minutes to recover!

Hollow Rock challenge week 7 -70

Partner WOD
Complete each exercise “ladder style” 1-10 then move on to the next exercise
1. Burpees
2. Squat Cleans (115,80)
3. Toes to Bar

Level 2 (95,65)
Level 1 (75,45), 1-7 reps
ADV unbroken reps

Partner a- 1rep
Partner b-1 rep
Partner a- 2 reps
Partner b- 2 reps
……and so on