Workout of the Day:
“Chelsea”
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
(If you fail to complete a round within the minute, rest two full rounds before resuming. Record total number of rounds completed.)
Champs again! Invictus Team Speed - Josh E., Katie Mac, Sean E. - came through with a second place finish in the mixed team division.
Training with Injuries: The Psychological Reasons
Written by Mark Riebel
Not only do you have to face the pain that your injury physically causes you, but what can be more damaging for some are the mental challenges you’ll have to face. For one, there are the setbacks you face from just not being able to do what you used to do. It is easy to feel down when you watch everyone doing what you were once so easily able to do and you’re forced to do something else. It may make you feel a little like the kid who didn’t get picked for kickball and get you to dwell on all of the things you are now unable to perform because of your pain. But you’ve got to refocus and stop thinking about what you can’t do and instead look at what you can do. It’s not the easiest task, I know, but that’s what you’ll be better off doing. You busted up your right arm? Grab a dumbbell and do your WOD with the left. Can’t squat? I’ve been doing lunges, split squats and step-ups for the last four weeks or so. Sure, I really would rather be doing squats, but since I can’t, the modifications that I’ve done instead have allowed me to continue training my legs with the added benefit of ironing out any strength imbalances I have by training unilaterally.
Exercise will also help your mental outlook by causing a release of endorphins (your own natural pain killers) and put a big upswing on your general attitude. Any time over the past several months when I’ve been in a lot of pain, I knew that doing a WOD would make me feel remarkably better, and it always did. The increased blood flow to my tissues, mobility work, and overall pleasant feeling I would get from the workout (when it was over, of course!) did wonders for me. Yes, my workouts may have been more monotonous than if I were pain free, but doing what I could allowed me to maintain a decent level of fitness while still making improvements in the movements that I could do. This attitude will also help you because it is your refusal to be stopped by an injury. It may take a week, it may take a year or more, but if you never give up, you will heal.
To sum up, don’t let your bumps and bruises stop you. Find a way to work around and with them so you can get back on the CrossFit horse sooner rather than later.
Tags: Rest and Recovery
Invictus rocked the Boot Camp Challenge; it was so much fun!!! Great job to everyone who came out in their green shirts to participate. I know we all had a blast and we definitely had the biggest group once again!
Also, big congrats to Adam for taking 2nd place in his individuals, the boys on Team Madrid for a 3rd place finish in their male team category and to my awesome running mates for our 4th place finish out of 100 mixed teams. Fantastic job
Posting my workouts since Josh asked.
Warm up row 500m 50 DUs 15 pullups 40 pushups
Front squat 3 x 5 205-225-205
squat 1×20 210
cool down 50 DUs row 500m
PR on the twenty rep squat. If u only work out once a week might as well hit it hard. Everyone have a good week. I’ll be crawling around in the dirt for a few days.
Leaving San Dog on Tuesday morning for NoDak, then to Virginia Beach. Staying with the Burgs til’ then.
Doing a workout with Coach B tomorrow morning, but got in a row today in order to log some miles for the team.
30 min row: 6,246m
Followed by: Concept Ski Machine intervals (anyone used this thing yet?)
1 min work/1 min rest
2 min work/2 min rest
3 min work/3 min rest
Miss the CF Invictus environment, but as always, love to train at Mike’s Gym.
Great Job Invictus! I am happy to hear once again we were the biggest group there. What a great community of people.
Team Invictus – Great job on all the activities this weekend. It was awesome to see all the “GREEN” out there…there are some people I have NEVER seen
Tabitha – thanks for the props but I DID NOT come in 2nd place…there was a timing error that gave me an extra 5 minutes.
To be honest – that simple little 3 mile run was one of the toughest things I had done in recent times. Not sure if it was all the rowing, the lack of strength specific training, or what, but I was done 10 minutes into it. I was buried in the red zone within the first 5 minutes and couldn’t recover. I completely under estimated that run and kudos to everyone who participated.
Carla! We’re going to miss you and little Tommy. Please say hi to Grady for me and I hope you guys have a safe and enjoyable trip as you guys make your way over to VB.
Great job everyone! That was fun…
Had a great workout with Mike Burgener this morning:
As always…he calls it…”The Old Man’s Workout”:
250m on Concept ski
250m row
25/20/15/15: PP @ 30K
Lat pulls: 80lbs
BS: 50K
slamball 20lb
situps
Will have limited gear up at the ranch in NoDak…but will keep checking in with Invictus.
***Fall Rowing Challenge – Update***
1. I have been sick the last few days so I haven’t been updating the blog.
2. Our team has been unbelievable…more stats tomorrow.
3. Those people who are emailing me your rows…keep doing so. I am receiving them but can’t respond to them all.
We have at least 6 or 7 at 100k meters…more to come tomorrow. Sorry for the lack of updates.