Rest Day 8/9/12 c

Paleo Bake Sale

On August 17th CrossFit 718 will host our very first CrossFit Kids Throwdown!! Come by from 2-5pm to meet our Kids and cheer them on as they WOD. We are going to have a Paleo Bake sale, and a Nutrition corner for anyone who wants to learn more about healthy eating habits. If you would like to donate Paleo Baked goods, or volunteer time in our Nutrition corner please email info@CrossFit718.com.

Kings County Kids Club

Kings County Kids Club was designed to help children in our community meet their fitness needs. Our goal is to affect as many children as possible, by offering subsidized tuition we are attempting to eliminate the financial obstacle for families in need. Please Donate today, and help a child in need!

WOD 8/9/12

Run 1 Lap Around the Block

5 Minutes of Leg/Hip/Shoulder Mobility

High Bar Squat– 5@50% + 1/1/1/1/1 (Max Effort/20 Min Cap)

For Time: 50 Wall Ball (20/12)/25 Toes To Bar/40 Wall Ball/20 T2B/30 Wall Ball/15 T2B/20 Wall Ball/10 T2B/10 Wall Ball/5 T2B (25 Minute Cap)

7 replies

T to the R to the A to the V to the I to the S says:
08/09/2012 at 10:30 AM

hey kurt-
thanks for the links yesterday- i’m not really sure where i fall on the line here, but i think the RICE theory is worth looking into, and potentially improving upon? maybe next time i get hurt, i’ll use myself as a guinea pig i guess. we’ll see. there certainly is more than one way to look at all this, that’s for sure- and for anyone who is wondering what the f we;re talking are talking about, i watched this (it’s somewhat lengthy, but i think really interesting)

http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html

and then at the nooner yesterday kurt and i discussed the merits (and dogma if that’s not too harsh a word?) if ice and injuries.
the link presents some pretty relevant information from people who i’ll bet know alot more about this stuff than I do. (i knew jack squat about my lymph system before watching this, so i’ll count myself better off on that tip alone)
Reply
- Coach K-Rod says:
  08/09/2012 at 2:40 PM
  
  Anecdotally… I love ice. It is a natural pain killer. Takes down the swelling of aching muscles. And has aided in quickening my recovery time. The stuff I posted yesterday was pro-ice, but maybe not as much as I am.
  
  And maybe as not as much as Fitness Lonnie: http://www.youtube.com/watch?v=L8bU3nz54Yo
  
  Not exactly the same stuff we were talking about, but probably in the same vein: http://sportsmedicine.about.com/od/sampleworkouts/a/Ice-Bath.htm
  Reply
Rory M says:
08/09/2012 at 2:21 PM

High Bar Back Squat- 5@135 / 225/245/255/265/275PR

WallBall / T2B- 17:48 rx
Reply
Coach K-Rod says:
08/09/2012 at 2:33 PM

Did “JT” today because legs were tired from weighted good mornings on Tuesday and air squats on Wednesday. No legs necessary for JT.

21-15-9
HSPU
Ring Dips
Push UPs

14:45 PR

Doug – took a look and it doesn’t look like they sell my door frame pull up bar with the straps anymore. It does seem that you could get a pair of gymnastics rings and install it on your pull up bar. Just get a short strap.
Reply
Bailey says:
08/09/2012 at 3:16 PM

High bar B.S.- 5@50, 1@125/145/165/175/185(fail)- still having trouble staying on my heels

WB/T2B marathon- 19:34 rx’d- remembering the tears, f bombs and crushing of the soul associated with the wall balls during the games wod and feeling really good about today, bring it on 2013 🙂
Reply
- Bailey says:
  08/09/2012 at 3:26 PM
  
  oops I meant 5@95
  Reply
tinad75 says:
08/09/2012 at 8:11 PM

That WOD was soul and ab crushing (meaning I have to work on my stomach muscles!). 19:16 rx (but just barely) Pretty brutal stuff
Reply