1 August 2014

Holy guacamole it's August already! Time is just flying by. So far this summer has been full of workouts designed to kick butt and athletes that fight right back and give it their all.  There has been PR's and HUGE improvements.  You all should give yourself a pat on the back, but keep looking forward to your next accomplishment!



There is one thing I want to talk about that might hold you back from reaching your next goals, and this is injury.  Anyone who has been injured knows that hind sight is 20-20 and can list off all of the things that they should have done differently.  But, shoulda woulda coulda won't help them get back into the swing of things.  So let's take a look at some of the "shoulda woulda coulda" so that you can PREVENT injuries instead of trying to come back from them.


1) If you're hurt, TELL SOMEONE.  And by someone, I mean a coach.  Coaches aren't mind readers so they won't be able to help you if they don't know you're hurting.

2) Realize the difference between pain caused from pushing out of your comfort zone and pain from something being wrong.  The first is usually muscle fatigue and soreness.  The latter may be sharp pains or pains that restrict your movement during every-day activities; this is a red flag that says that body part needs attention.

3) When you write down your workouts in your log (which I know you ALL do), also write down how you feel; whether it be extra fatigued or a specific body part that is bothering you.  This way you can track any patterns and figure out what movements are causing the pain.  Once you target that, you can work with a coach on tweaking your form during that movement or scaling it down until you're recovered.

4) Be proactive in PREVENTING injuries.  Take time during the day (this could be while watching TV in the evening, coming a little early to class or even during your work break) to work on mobilization.  Talk to coaches or search the internet about different body parts.  Did you know that a lot of lower back pain comes from tight hamstrings? Or that knee pain usually comes from the ankles or hips?  Sometimes potential injuries can disappear in the matter of minutes a day if you know how to treat them. 

5) I know this one can be tough, but if you're recovering  (or trying to keep a nagging pain from getting worse) you must remember not to get caught up in the competition atmosphere in class.  Your fellow members will understand that you need to take care of yourself, and they won't judge you for scaling down more than you usually do or taking extra time to set up for lifts.  Be smart.


On a lighter note, today we start "Funny Video Friday".  The funny CrossFit video of the week is...

THIS! Just a few of the faces of CrossFit fooling around at last years games.  I love that even these guys are still so fun-loving and light hearted.  Always having a good time at a place like that!  (I'm sure the CrossFit games have the fittest spectators of any sport by far!) Be advised that there is a bit of bad language in this, I wouldn't say that you should never blast this tune at church but be mindful of where you play it because it is GUARANTEED to make you jump up and dance!






2 Minute Max Calorie Row

Rest 1 Minute

2 Minute Max Burpees

Rest 1 Minute

2 Minute Max HSPU

Rest 1 Minute

2 Minute Max Power Cleans (115/165)

*Score is a running total of reps




“The idea that the harder you work, the better you're going to be is just garbage. The greatest improvement is made by the man or woman who works most intelligently.”
― Bill Bowerman



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Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
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