Adam always puts water safety first…
Hey Gang,
We often wax eloquent about how special our CrossFit Zone community is, which is evident by how much fun we all have together when we do “stuff”. And what better way to spend your extra time than with people that you already know and love, doing things that you might not normally get out and do?
Apprentice Coach Craig has a great idea for another “community opportunity”, for those of you looking for a new way to spend your time this weekend. I just have one question for you: How do you feel about CrossFitters in speedos?? 😉
Craig is planning on going to the Esquimalt Rec Centre pool this coming Sunday, Nov. 27th, at 1:00 p.m. Anyone that wants to join him is welcome! The focus will just be on having fun and playing around, rather than on swimming laps or anything “exercisey”.
If you feel like coming down for a splash with some Zoners, feel free to bring yourself, or your family and friends, and have some fun
Some of you already responded to Craig’s comment regarding this outing on yesterday’s blog post. If you didn’t see that and want to come, let us know in today’s comments if you’re interested!
Today`s Workout:
Buy In – Get moving and warm before class. Coach will demo all the movements and give you time to warmup at each station
WOD – “Fight Gone Bad”
This wod is a fun one team! The workout was originally designed to test MMA fighter BJ Penn, it has become a CrossFit Classic. Make sure to stay true to full range of motion on all reps and see if you can make it on the leaderboard!
3 rounds, for total reps of all exercises, 1 min at each station:
- Wallball (14/20)
- Sumo Deadlift High Pull (55/75)
- Box Jump (20)
- Push Press (55/75)
- Row (Calories)
- Rest
* Coaches will have athletes start at different stations or run 2 heats if classes are full
Zone 4 – 2 rounds, full scaling
Zone 3 – scale bar weights and wallballs as needed
Zone 2 – 2 rounds, scaled as needed
Zone 1 – scaled as needed
Cash Out – MWOD #9
Thought some of you may enjoy this – aka MAY! http://gymnasticscoaching.com/new/2011/11/overcom…
At first glance I thought Adam was wearing water wings in that photo!
Pool therapy is great for crossfitters as it allows for decompression of the body's joints and spine. We undergo a lot of compressive loading in our training so getting "weightless" in the water can be really restorative in terms of relieving that compression.
Not super great for callouses though as they tend to soften up and peel off (unless you're one of those people who have .5" thick chunks on your hands!
Research also suggests that water submersion can be beneficial in a recovery sense without having to immerse in cold temps – the simple pressure gradient created can shunt fluids around the body and help reduce inflammatory fluid retention.