Sunday, January 9, 2011

The Bionic Nurse and Ole` Shirtless

CFR is an eclectic mix of doers and really that's all we are comprised of. Results are inevitable at this level of energy. We are Inspired by one another and our willingness to "drop and give 100", or "3,2,1, go", or even "ok...let's do that again"! Here you witness Valerie and Old Brad focus on the decline of a team building WOD. Team building in the sense of- "I won't quit if you don't..." That mission always builds a team.

Warm up: DYMO

WOD
"JACK"
20 minute AMRAP of:
Push Press (115/75)
KB Swings (70/53)
Box Jumps (24/20")

STRENGTH/SKILL
Wtd GHD Sit-ups

Mobility: Trigger Point

24 DAY CHALLENGE
How are you doing, guys? Since many of you are just past the half way mark on your cleanse, it would be great to get some feedback, tips and encouragement. I can give it all day long...6 lbs. down, sharp as a samurai sword and ready to rumble. Gotta have a quart of water every 3 hours, veggies ready to eat all day long and clean meat lunches and dinners. Pumkin seeds and walnuts are a must. Spark, catalyst and Arginine are my dessert. That's how I feel and I'd throw money on a bet that others feeling the same way. Life is great when you are focused, disciplined and on purpose. Share your experiences, even if you are experiencing trouble! We can help you through easy answers on this post;)
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13 comments:

  1. UnknownJanuary 9, 2011 at 8:53 PM

    Hi Crossfitters, I'm hoping some of you might be willing to share some advise.

    I woke up today with a not so friendly head cold. I'm still dragging my butt to work, but that feels totally exhausting and I'd rather just stay in bed. But, I don't really want to sit around and miss out on workouts. So, what should one do in this situation? Is rest really the best, or are there certain things you've found helpful in getting moving but not making symptoms worse. I appreciate any ideas

    Thanks,
    Courtney

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  2. SticklerJanuary 9, 2011 at 9:35 PM

    Betcha all the smart aspirin-puhsers & doc sawbones of Red would tell you to rest. But, I say go for some kinda wod, if you just think you could fight through one; your body knows when to slow down or when it can speed up a little - just don't go heavy, do body weight or lighter stuff. Sometimes it helps me, sometimes it makes it a little worse - and you'll never know till a little while after a sick wod - but rarely does it really bring on the bad hibbi-jibbis. And - Airborne - lots of it, violate the bejesus out of the directions on the back of the bottle...mo' is much gooder, right?
    Francophones are always saying, "good healings" to the sickly; its kinda like saying, "hope ya feel better soon" - so, good healings, CJ. How's that for some non-medical, or ignorant-of-and-don't-really-care about good medical advice?

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  3. Lil JJanuary 10, 2011 at 7:01 AM

    Just an FYI- the KB weight for the work out is 53/35.... makes this wod a little better, not much though =)

    Have fun!!

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  4. UnknownJanuary 10, 2011 at 7:42 AM

    Courtney, my advice is to scale the workout or perform @ about 75% of your Max Effort. Head colds typically don't slow me down, it's when they travel or start to show symptoms in the chest that I rest.... No pun intended. Oh and as nasty as it sounds straight up garlic helps me alot. But I am Italian, so maybe fu-git-about-it....

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  5. Ol BradJanuary 10, 2011 at 7:55 AM

    Sit in the sauna and sweat it out, Guns. I agree a scaled-down WOD is better than sitting at home.

    Thanks for the flattering pic, Blandito....

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  6. JanaJanuary 10, 2011 at 8:11 AM

    Hey Courtney,
    Seeing how I've been trying to fight off a horrible head and chest cold the past two weeks, I recommend plenty of rest and try and just do what you can. When I finally drug myself outta bed after 4 days, I came in for an "easy" 10 min WOD, went all out, and felt terrible! The next day, the WOD was hell, burpees and thrusters are not recommended when you haven't been eating and are hopped up on cough meds. Just do what your body tells you, and hope you feel better soon!

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  7. UnknownJanuary 10, 2011 at 9:21 AM

    Thanks guys. Makes sense and I really appreciate it. Hope to see ya in the gym soon!

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  8. Kerry BJanuary 10, 2011 at 9:29 AM

    CFR: are there numbers of reps to the movements or just AMRAP of each?

    Courtney: listen to Jana and your body. we've all woken up with a little cold that needs to be exterminated through sweat but when you're really sick you should rest. the reward for taking a couple days off is a return to red sooner. fluids and 2000mg VitC--don't listen to winch on the airborne you'll just get diarrhea.

    Kerry B as old doc sawbones

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  9. UnknownJanuary 10, 2011 at 10:22 AM

    Courtney, here is my take: if really sick -- rest, but that doesn't mean eat crap and watch tv. Stretch, foam roller, tennis ball those bad spots, read and watch videos on crossfit mainsite / crossfit journal to improve skills and knowledge, clean the junk out of the kitchen (all that candy you got for christmas), do the mobility wods. There are several parts of fitness, massive workloads is just one part. So when too sick for that part, concentrate even more on the other parts for a couple of days.

    Nate K.

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  10. UnknownJanuary 10, 2011 at 4:51 PM

    Hey Courtney - you know me, I'll just pray for you to feel better real soon so you can come to the noon class on Wed :) My lil' lady had nearly 104 fever this afternoon and NEVER gets hot (maybe twice before in her nearly 9 years)...tells me there is some nasty crud out there! I too am a "listen to the body" person...sweat is good...hit the sauna! Nate's advice was great....but I'd still sneak in a Lifetime movie or two and perhaps a feeling of cheating with an Advocare HOT Coffeeccino...life is 80/20 and you work so hard as it is, girl! Hey maybe Kerri B would bring you an IV!?
    FEEL BETTER & RETURN STRONG

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  11. UnknownJanuary 10, 2011 at 4:52 PM

    Hey Courtney...the was CD...on my hubby's account :)

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  12. Ol BradJanuary 10, 2011 at 7:09 PM

    Courtney, this is an obvious cry for help from a very lonely girl who spends her time with her only REAL friend, the police scanner. I don't think you have a cold at all, you just want attention. Next thing you know, you'll be perched high above the city atop the Red Building, threatening to jump! We'll have to call Winch and have him come and use his best police "jumper psychology" to talk you down. Knowing him, he'll just bust out the tazer and zap you. Let's just hope you are not too close to the edge--you might sprain an ankle when you fall.

    Enough of the "woe is me" crap! Get your sorry self down to Red where you belong. (Can you tell I was a compassionate teacher?)

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  13. UnknownJanuary 10, 2011 at 9:04 PM

    You guys are so helpful!!! Today I'm sticking with some stretching, tennis ball etc. But might go for a light work out tomorrow depending on how things go. Fortuantely I'm not much for the junk food. Must be crossfit influence.

    As for you Old Brad...your post did make me laugh which is always good for the body and soul. But, if you saw me you could tell by my red nose, trail of tissues and loud talking (cause my head is so plugged up I can't hear right) I'm no pretending. :-P As for my police scanner, it is a part of my life. If you can't accept that, then I'm not sure what kind of future we can have together. haha

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