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Over the hump…

Over the hump…

Steve-O getting that depth!

Warm-up: 400m Run, 10 Arm Circles and Leg Swings, 50 Double Unders, Hip Opener

MetCon – Teigan:
3RFT –
21 Goblet Squats (70/50lbs)
17 KBS (70/50lbs)
8 Sit-ups (45/25lbs)
400m Pregnant Carry (45/25lbs)

Then 2011m Row

And so we have Erin Slocum aka E$’s workout.  Teigan was born at 3PM, May 17th, 2011 at 21” and 8lbs and change.  It took E$ 4 pushes.  And that is how she arrived at this hellacious workout!  Hope you all enjoyed it.

Now let us have a word on recovery.  Stay on top of it.  How can you do that?  I’m glad you asked…

  1. Hydrate.  That doesn’t mean just drink water all day.  You need your electrolytes or else you will just be heading to the bathroom every hour on the hour.  The salts you lose through sweat need to be replaced.  By drinking water with a pinch of salt or using some type of electrolyte powder/tablet (Camelbak Elixir is my favorite) you will retain more of the water you take in.
  2. Eat.  Now that you’re watering yourself properly, it is time to examine your diet.  Are you eating plenty of protein at every meal?  Are you consuming healthy fats as well?  Do not forget to get whatever your requirements are for carbohydrates (from good sources).  If you are trying to lean out then you will need to eat less carbohydrates, of course.
  3. Sleep.  Get as much sleep as you can without being fired, getting divorced, or failing out of school.  Period.
  4. Mobilize.  Whether that means stretching, soft tissue work, or something else entirely, take care of your business.  You must be supple leopards.  We identify your problems on a daily basis for you, it is your job to use those other 23 hours to visit the pain cave.

I love the hard work I am seeing this week,
Coach G

By | 2017-04-25T14:39:00+00:00 August 3rd, 2011|CrossFit Ktown Knoxville, Uncategorized|9 Comments

9 Comments

  1. Ben August 4, 2011 at 10:07 am

    Erin I am so proud of the great workout you came up with, and even more proud of your inspiration for it. Death Days WOD #4, here I come!!!

  2. Chris August 4, 2011 at 12:58 pm

    @Ben

    Ben I hate to admit that it was a good workout. However, I may have drew devil horns on the picture of your daughter thats hanging on my fridge. I’m just sayin…… See ya this afternoon.

  3. Chris August 4, 2011 at 12:58 pm

    Ben I hate to admit that it was a good workout. However, I may have drew devil horns on the picture of your daughter thats hanging on my fridge. I’m just sayin…… See ya this afternoon.

    @Ben

  4. Erin August 4, 2011 at 2:50 pm

    Haha, Chris, it was definitely a bit more challenging than I had intended. And Ben, thank you… you’re the best. Anywhoselbees, hope everyone got some serious rest last night. Miss J’s WOD is NASTY today!

  5. Amanda August 4, 2011 at 4:18 pm

    Wow…you guys are killin it at k-town!!!!! Erin it is awesome to see your workout…hopefully I will get to meet the inspiration some day soon! Working out at a crossfit gym up in DC. It’s not K-Town, there are some cool people but it makes me really miss you guys!!

  6. Coach CBo August 4, 2011 at 4:24 pm

    Amanda, so good to hear from you! I hope all is well up in the DC area. What’s the name of the box you’re a member of?

  7. Erin August 4, 2011 at 11:08 pm

    Amanda! WE MISS YOU! Come back soon. Seriously! :c)

  8. Amanda August 5, 2011 at 11:54 am

    Hey its called Trident XFit in Alexandria. I got my first double unders yesterday. Did like 3 or 4 in a row….I got so excited that I got distracted so maybe could have done more. See you guys soon…hopefully!

  9. G8r Dave August 6, 2011 at 5:49 am

    Without a doubt, Teigan takes my prize as Toughest WOD of the week.

Comments are closed.