Guest Blogger! Jane Elizabeth Huff weighs in on modification, recovery and whether you should take a day off or not. Enjoy!
One of the most frequently asked questions at the box (besides whether Molly is single) is how many days someone should WOD or not WOD. Of course this depends on the individual athleticism of the person asking and their lifestyle and ability to recover.
Overall, no one wants to claim their general soreness as a reason to pump the brakes, although that dull pain and general fatigue that won't go away may be a warning for injury or burnout waiting around the corner. Check out this article, which shows how the CrossFit Journal tackled the question of whether to WOD or not to WOD when muscles are sore.
The article is long and comprehensive, but here is one more word to add to this discussion: modification.
Modification is there for a beginner who can't do something or for the more advanced who needs more challenge. And it is alsoavailable to anyone who needs a personal take on the days work. Maybe because they are not fully recovered, or for any reason, (very sore shoulders for example). Modification helps when the athlete does not need a full rest day off, but cannot handle the full brunt of the prescribed WOD either.
CFD coaches are happy to adapt the day's stimulus to work around any condition, protecting sore shoulders with lighter weight, or taking them out of the game if necessary with a substitute exercise. There are so many ways to adapt things, without judgment, and that change is warranted if it means the difference in coming back stronger next time.
While intensity is a hallmark of CrossFit training and an important element to deliver its distinctive and unparalleled results, no results happen without consistency, so don't forget this modification option.
Finally, here is I CrossFit creator, Greg Glassman's advice for achieving robust recovery:
"Everything that isn’t exercise is recuperation, but for
me the benefits of off time come not from enhancing
athletic performance but from enhancing life. Exercise,
fitness, sport, and even health are only important
in that they serve a broader purpose – life. We are
made more alive by exercise and fitness but reading,
playing, studying, and loving also make us more alive and
enrich us greatly entirely independent of our physical
well being. I wholly recommend that you focus the
23-½ hours daily of non-exercise not on increased
physical performance but on enriching your soul."
CrossFit Journal, 2008
-Story contributed by Jane Elizabeth Huff
If you have 5 minutes during your lunch break, or before your next meeting, spend them watching this video.
Its the middle of the week. We may be a little sore, a lot tired, and need a boost.
Besides your WOD, this may be the best part of your Wednesday.
We are proud to announce the launch of CFD Body Camp.
This program is a female-friendly, body weight approach to achieving your goals: CFD Body Camp.
Starting in November, we will offer four boot-camp meets CrossFit style workouts each week.
These classes will not be using barbells and will focus on body weight exercises, light to moderate dumbbells and kettlebells. All classes will feature a warm-up, workout of the day and a cool-down.
Class times are Monday and Friday evenings at 6:45pm or Tuesday and Thursday mornings at 7:30am. Spots are limited! Call in or e-mail Molly to reserve a spot!!
Alright, CFD! Tomorrow is the big day!
At 6pm, we will be hosting an event called Barbells for Boobs. The workout is "Grace," 30 clean and jerks for time. Guys, you're rockin 135 pounds, ladies, you're hoisting 95.
Of course, we can scale.
Noon and 5 o'clock? Your WOD is Grace, too!
Friday morning will also feature "Grace" after our deadlifts.
Please, wear your pink. If you know someone who has been affected by breast cancer, write their name on your shirt or bring a poster with it.
All we ask is that you bring your everyday, awesome CFD attitude and a couple bucks to donate to a great cause.
Learn more about it here:
So you've been eating chicken. And greens. And taking your fish oils. And going to the restroom 26 times a day thanks to your water intake.
Its time for a little reward.
But before you grab your keys and dash to Ben and Jerry's, check this out: Paleo Desserts.
Here are a few of the desserts featured on this page:
This beautiful array of desserts are ALL Paleo!! WIth just a few ingredients, you can create any of these items to help satisfy a sweet tooth or a dessert craving.
Everyone has been incredibly disciplined throughout the Challenge, and we recognize your efforts!
We hope your body recognizes your efforts as well! Are you seeing results? Are you feeling better?
At this point, with 10 days of less grains and sugar under your belt, a huge cheat meal will likely only lead to guilt and a belly ache.
Try one of the recipes on here and let us know how it goes!
Your extra ticket challenge this week is...(drum roll, please)....
5 Bonus Tickets for 3 Workouts
If you came in and worked out this week three times and signed in, you will receive the tickets.
If you didn't sign in, maybe you can convince one of the coaches to vouch for you.
This may, or may not, be a shameless plug to encourage our members to also sign in.
Keep up the good work, Challengers!!
Free Intro Class
Not sure CrossFit Davidson is right for you? Come in for one of our Free Intro Classes! Contact Molly at 704-987-7200 or at email@example.com to set it up!
M, Tu, W: Normal Schedule
Thurs: 11am TEAM WOD Only!
Fri: Open Gym 11am-2pm
Sat: Normal Schedule
Christmas in Davidson
December 5,6,7 from 6-9pm
CFD trainers are now offering personal training . A discount will be provided for couples that sign-up together. Please see Molly if you are interested in doing some personal training and we will get you started. Several of you have also asked about providing group training for teams. This is something that we are willing to do so please see me for additional information if you are interested in starting team training.