Workout of the Day:
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Efficient, Effective and Economical Recovery Tools
Written by Calvin Sun
I have been getting a few questions about Trigger Point workshops. A lot of people are debating whether it’s a worthwhile investment of their time and money. Let’s keep a few things in mind, Trigger Point doesn’t teach you anything new. In fact, the term “Trigger Point” has been around for a long time. Trigger point is just a fancy term for a knot in your muscle. Self-massage, or myofascial release, can be effectively implemented without the need for a “kit” that will cost $150 of your hard-earned money. Of course, that’s after you’ve forked over a $50 fee to learn how to use the kit. $200 gets you two massage rollers, two “therapy” balls, a block of styrofoam and some instruction on how to use them. One problem with Trigger Point is that they focus almost entirely on lower extremity issues as their entire modality is designed for long-distance runners. The CrossFit athlete has far more issues than just tight calves. What about the lats? How about shoulder mobility? Given the amount of pulling, pushing, and pressing that we do in CrossFit, Trigger Point hardly seems like a complete solution.
Here are some effective tools for myofascial release that are more forgiving on the wallet:
Foam Roller – $20
The Trigger Point guys claim their rollers work better than a foam roller. They don’t. The rollers in the TP kit come in two sizes, one for your quads and one for your calves. Compare that to the foam roller, you can roll out just about everything from lats and pecs to IT bands and hip flexors. At CrossFit Invictus, we have several foam rollers ready for use before or after your next training session. Although, it’s never a bad idea to have one at home. I purchased mine through Perform Better, but feel free to shop around.
Lacrosse Ball – $2
This is just as good, if not better, than the “revolutionary” therapy ball sold by Trigger Point. The lacrosse ball is perfect for rolling out the glutes and calves. Buy a pack of 3, use one for your glutes/calves and tape the other two together for rolling out your upper back.
That’s all you really need. You just saved $178. Not sure how to use these tools? No problem. In the coming weeks we will post instructional videos and articles on how to effectively implement these into your training.
Yea! Now I can pay my car insurance…
M,
I thought you had one of those cars that they use in the Wolrd Strongest Man comps. You just put the seatbelts over your shoulders and walk around town with it as you train.
Can’t wait for the instructional video’s!
Nice POS. M is quite the stud! The 0600 crew was looking strong today!
Allow me to share a testimonial on this motivating Friday:
Today at Gator Beach, my command sponsored a Family Fun Day and a 5K run to benefit the Wounded Warrior Foundation. I wasn’t to sure if I was going to hit the WOD or do the 5K. I knew that I couldn’t do both, but didn’t really decide either way. I chose to hit the 0600 class with my CFI friends and see how I felt afterwards. I posted a 14:40 as rx’d.
I got to work and one of my bosses (Chief of Staff; great guy) asked how fast I was going to run the 5K. I politely replied “I am not a very good runner and am kinda’ spent from CrossFit this morning. I don’t think I’m going to run today, sir”. Unbeknownst to me, he had been auctioned off to wear a bunny suit while running down the Silver Strand (past BUD/S, mind you) on this 5K. He then said “Chief, Crossfit or not, if I have to wear that bunny suit, you can at least try and jog it with me. No one else is representing the command”
I had no choice. I ate some deli meat, strawberries, and a few almonds. Went to the beach, formed up, started the run and tried to stay on the hard packed sand as much as possible. My legs and back were not doing so well. They wanted to leave me. However, the lungs and conditioning felt fine.
Long story short (there was a guy in a gorilla suit and running banana as well), I ended up finishing in the middle of a 75 person pack in 36:00 mins. Obviously, not a stellar 5K run time. However, I found myself focused more on running as hard as I could and staying intense instead of chasing time. The only running I am familiar with is CF 400m/800m sprints. I couldn’t tell you the last time I ran more than 1.5 miles. There was a water station and a short break at the halfway point, but the CrossFitter in me just kept running (albeit slow). ‘No time for water or rest, gotta’ finish’. I kept an even pace throughout and just did my thing.
My point is this: I got to thinking about how today was a perfect example of ‘CrossFit in action’. Just because we finish a tough WOD doesn’t somehow exempt us from one of life’s many random taskings getting thrown our way (even if it’s a perceived weaknesses).
Training the CrossFit way has once again demonstrated that ‘executing constantly varied functional movements at high intensity’ will best physically and mentally prepare us for just about anything that comes along.
The Chief of Staff in the bunny suit ended up beating me (so did a running banana)……..but that’s okay because he can barely deadlift his bodyweight and who knows what his Fran time would be!
You gotta love Crossfit!
~BC
Outstanding bro!! I know the last thing I was thinking about was running a 5k after I finished the WOD today.
I too was at the run with BC and it was a great command run that was by far more than a 5k closer to a 3 and a half miler. I too was humbled by a former division 1 runner and a gorilla outfit. Posted a 24:37. Good job bc!
It was good to see ya’ Ari !
Great work today BC. That is lots of running! Today’s WOD scaled 13:25.
My older brother beat me again!!! Had to do this WOD solo today due to work… 16:35rxd I’m glad I didn’t have to do a 5k afterwords though, great job Chris… Hope everyone has a good weekend, stay safe! Later….
Chris, that’s great to hear your 5K story. Next time it comes up, you’re doing Fran in a bunny suit.
Thanks to Crossfit Invictus for letting me join you while I was in town! You have a great gym and staff. If you’re ever in the DC area, come visit Crossfit DC or Potomac Crossfit!