TODAY IS THE LAST DAY TO SIGN UP FOR THE 2013 INTREPID GAMES! BE SURE TO TURN YOUR FORMS AND MONEY IN!
No, I’m not talking about your dance moves from back in the day. I’m talking about recovering your strength for lifts and the lung capacity and endurance to complete your WODs. Oftentimes, when folks have been absent from the gym for a while due to work, vacation, or changes to their lifestyle, they notice that their lifts and WODs have suffered. Sometimes dramatically. Sometimes when only absent for a week or two. Is it frustrating? ABSOLUTELY! Do you want to hang your head and cry? Most certainly. But is it fixable? You betcha! You just need a bit of patience and determination.
– Don’t expect to pick up where you left off: Your muscles were on hiatus for X amount of days. Do you really think it’s a good idea to go straight into your 3rd week of the Wendler program? Yea, probably not. In the same way, we warm up before we start our lifts/WODs for the day, your body will need to warm up to where you were before your break. If you’re a pretty conditioned athlete, your muscles won’t atrophy in such a short period of time but give it a week or two of training before hitting that heavy lift. Be smart about your weights!
– Ease back into the WODs: Just like your muscles need reconditioning after being on break, your lung elasticity will need some reconditioning work as well. Remember when you first started CrossFit and you were huffing and puffing on your warm up lap? Yea, it may be like that for a few days. Don’t go balls to the wall on your first WOD back. Unless, you were doing sprint interval training during your vacation, your lung capacity will not be the same. It took some time to get your lungs accustomed to the fire breathing you did prior to your gym hiatus, it will take a little bit of time to get them back.
– Listen to your body: If you’re having a rough time during the warm up, that could be a pretty good indicator that your lift and WOD should be scaled down a bit. The last thing we want is for you to get frustrated and give up or worse, get frustrated, go at it harder, and end up injuring yourself. We want you to avoid injury!
Your entire coaching team can understand what it’s like to do the 2 steps back, 1 step forward dance. We’ve all been there before whether from being injured to having a heavy work schedule to having a baby. We know how frustrating it can be to look at your old numbers/times and wonder if you’ll ever get back to where you were. You will. We’ll help you get back there. Just be patient and tough!
On another note, we’d like to wish Kelly O.(camera shy!), a 6:30am regular, a very happy birthday today! Hope you have a blast on your birthday!
Power Snatch Skills
30 Wallball (20/14)
15 Power Snatch (135/95)
12 Power Snatch (155/105)
9 Power Snatch (185/125)
*15min time cap*