7/7/09

Overhead Squat 80% x 3 x 3 (80% x 3 reps x 3 sets)

"Real difficulties can be overcome, it is only the imaginary ones that are unconquerable."
- Theodore N. Vail

What You Don't Know...
*Post thoughts to comments

*Deep Breaths all - CrossFit HQ made a mistake when they listed the competing Affiliate teams at this weekend's CrossFit Games.  Got word last night - WCCF is in.

Lots of Texans in the box these days - big thanks to Marc (CrossFit El Paso ) and Victoria (CrossFit Dallas Central ) for stopping by yesterday.

Results (AM Session):

Jacob               175
Lamb                105
Tommy               35
Matthew            55
Susan                 55
Lisa                   15
Coop                  15
Bina                   45
Melissa               55
Poper                 35
Chris W.             105
Leslie                 55
Pat                     105
Colleran              85
Maurice               35
Bremner              15
J. Marcis             125

Comments

[Newman]

BC-

http://en.wikipedia.org/wiki/Shin_splints

Basically: wow, terrible form.

[Jane S.]

Marc and Victoria,
Nice to meet you yesterday.
Victoria, incredible Deadlifts.

[Dee]

Nice job Victoria!! Way to represent CFDC!! We miss you here in our box . . . hurry back!

[Matthew]

BC:

Icing can help. Try 10 minutes on 10 minutes off for about an hour.

Stretching is another thing that can help a great deal.

Finally something called The Stick is very helpful. www.thestick.com I have one I can bring in to the gym

[dee]

I'll vouch for the The Stick, too. Great product.

[Leo]

Do people use the stick on the front of their shins too? Seems like the tibia bone would kind of get in the way. . .

[dee]

Leo, yes, people do use it on the front of their legs. The muscle and tendons attached to the tibia are on the lateral side of the tibia (as you know, I'm sure). I would not rub the bone directly, obviously.

Incidentally, I have not used The Stick as a treatment for shin splints but only as general self-massage. I don't imagine it would be too terrible to try for SS anyhow...

[Corey]

Leo- The stick works on the front too, you just have to angle it to the outside to avoid the tibia.

The best thing to help with soreness/tightness is rest or changing the activity. However, if we all learn Pose or Chi running this stuff may be a thing of the past (plug for CFE)...granted it's much easier said than done.

[dee]

oop, finished that too fast...
anyway, i was meaning that people can massage the muscles on the "front outside" side with The Stick. Shin splints are also occasionally associated with calf tension, and The Stick is useful there, too.

The Stick is also useful for carrying while walking softly, particularly if it is big, I've heard.

[steve b]

Shin splints are not fun and they take forever to heal. Ankle circles are always good to keep the blood flowing and muscles loose.

Speaking of crossfit endurance (CFE) i did the CFE WOD this morning and that was some serious stuff right there. I hope my legs will recover in time for OLY tonight.

[FULL THROTTLE]

BC -

Keep it organic, maybe try some "herb".

Throttle

[Drew]

There was talk about post workout meals last week...Saw this on OPT's blog. Different protein/carb amounts based on type of WOD and body comp:

MetCon - Post WOD Fuel:
Male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/50g carb
Female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Heavy Lifting - Post WOD Fuel:
Male:
above 12% - 40g prot/0g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/40g carb
Female:
above 16% - 30 g prot/0 g carb
12-14% - 30 g prot/15 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

[matlas]

BC - I hear referring to oneself in the third person exacerbates shin splint pain. Take some anti-inflammatories for that ego and you should be good.

[wrench]

-Leo

For shin splints I do about 75-100 foot taps as part of my stretch routine. I used to have real bad shin splints but when I started doing the taps, I haven't had them since.

[Jon]

BC, have you tried the Pose Method of running? Sorry if someone mentioned it already. So many responses...

[Bridgid]

Since the topic has been brought up, it looks like there is a CFE cert class which teaches the Pose Method coming up in May- a long time to wait, but it is in Arlington Heights so no travel! I'm definately in and was hoping others would join me.

Steve B- I did the CFE WOD this morning as well. I did it barefoot in the park (actually with 5-fingers on due to my fear of doggie poo). Interesting experience..... These double workouts are going to take some getting used to, especially if Justin keeps us running around the box in the afternoon as well!

[Drew]

To those doing CFE WODs (Steve B, Bridgid, Corey), are you training for anything specific?

Wondering how many WCCF people are doing the Rock 'n Roll 1/2 Marathon in August.

[Dingo]

BC you know I love you, but man you just got FACED. Matlas coming in with the right hook. Yikes.

[dee]

drew, can you give a quick link?

[steve b]

Bridgid, can you link me to the info on the CFE cert? I really want to learn POSE.

Drew, today was my first CFE WOD. The main reason Im doing it is really to get over my dislike of running. I have no plans of running anything over a 5K =)

[Drew]

Dee - OPT's Blog: http://optimumperformancetraining.blogspot.com/

He doesn't list the carb/pro for each WOD, but once/twice a week. Only appears to change based on the type of WOD.

[Matthew]

Would be interested in Chi running if anyone is up for that. Tried POSE method a few years ago and it was no good for me.

[BC]

Hey thanks everyone for the advice... I think my running form needs some tinkering...

Dingo, thanks for pointing that out, I hadn't realized that Matlas' comment was a slight hurled like a grenade in my direction, I appreciate you making me aware of the danger of being "faced" although by the time you let me know that I was indeed "faced" the grenade had blown up... but again thanks.

Matlas, BC thinks you use words like "exacerbate" to over-compensate for your very small arms.

[Bridgid]

Here is the link to the CFE cert in Arlington Heights in May: http://www.regonline.com/builder/site/Default.aspx?eventid=747245

There is also a ChiRunning 1 day class in wilmette on September 19, and a 1/2day workshop on July 25th- just google and it will pop up.

"Born to Run" gave me the impression that Chi-running and POSE shared similar elements.

BTW, I am following the CFE WODs to train for the Chicago Marathon- however, I am squeemish about the fact that the program does not advocate training runs over 13 miles (if I'm interpreting the plan right). I may down-grade to the 1/2 marathon in September- I'd love to run the Rock 'n Roll with ya Drew, but I'll be on vaca!

[Kelly]

WCCF Ladies Nite: Check out Charlies' Ale House on Webster. Awesome beer garden with tons of TV's. They may put the UFC fights on for a bunch of hot chicks. Call ahead and check.