Warm-up: 2 Rounds – 15 KB Sumo Deadlifts (70/50lbs), 10sec Hollow Rock, 6/4 False Grip Ring Pull-ups, 10 Walking Lunges, 30sec Hip Flexion & External Rotation, 5 Leg Swings
Speed Squats: 10×2 @ 65% (1 min rest)
MetCon – For Time:
1 mile Run
Finisher: 3×10 Straight-leg Deadlifts
You treat her horribly and then are surprised when she randomly lashes back at you. You go hours, days, sometimes weeks totally neglecting to take care of her. She has every right to throw a fit. You have been doing other things. You’ll get to her. She wants you to text, but you always forget. Wait, I have gone too far. Don’t worry; Coach G and Miss J are fine. Daddy just hit Mommy at the dinner table. Finish your vegetables.
What I am talking about is your body: your poor, unfortunate tissues, in pain, in need. This one longing to be thinner, that one wants to get the girl. Can we help them? Yes, indeed! (Ursula was ahead of her time as a soft tissue specialist.) Those poor tissues take a beating at Ktown. You probably let the arch of your foot collapse at the bottom of a heavy back squat and, therefore, are asking your posterior tibialis to work overtime. You might have a shoulders forward position in the bottom of your dip. Maybe your running mechanics are not equal to the 235lb behemoth that is Taylor Layman and are beating up those ankles, achilles, shins, knees, and hips. Does any of this sound like you?
Listen, none of us are perfect. I still arch back too much during double unders (it’s my big lungs). Coach Tay Tay’s deadlift position always has his hips too high. Miss J hinges a bit in the lumbar spine under a heavy press. CBo has a fat ankle. We all try extremely hard to maintain good positioning in times of duress, but we fail at the limits of our capacities. And let’s face it, we do a pretty good job of getting you guys and gals to the limits of your capacities on a daily basis. All ego abandon ye who enter here.
What should we be doing to treat our tissues right? Well, do not take them out to a nice seafood dinner and never call them again – for starters. Instead, try the proper hydration and diet trick on them. You should be drinking half of your bodyweight in ounces in water every day, AT THE LEAST. The math on that for a 235lb little boy would be 235/2=117.5, convert to ounces: 117.5oz. If you are complaining of tendonitis or some other inflammation of a joint/tissue, you better be watering yourself properly. You should also be eating a gluten free diet to keep cellular inflammation down. If you aren’t doing those two things then I don’t believe you actually have an injury.
The next step would be proper care before, during, and after a workout. Make sure you are warming up properly. The easiest way to do this is to follow what’s written on the board to a T. If you need to add some extra warm-up or joint mobility, go for it! During the workout make sure your positioning is proper and you aren’t doing a movement that we have contraindicated for you. And finally, post workout you need to stretch the tissues upstream and downstream of the joint you are having trouble with IN ADDITION to icing. Ice is the most under-utilized tool in your bag of tricks. Freeze a Styrofoam cup of water, peel the top half layer of foam off and then massage the ice directly in to the joint. This allows you to get deep, penetrating cold to the affected area. If you are not icing, you are not injured.
Finally we come to massage. Sometimes those steps just aren’t enough. There is only so much you can do with a lacrosse ball and foam roller. There is only so much pain you are willing to put yourself through to effect change. Enter Maria. Maria is a member of CrossFit Ktown. She goes through the same tough workouts as you. She knows how a CrossFitter’s body responds and adapts to the training. She knows that tight hips are the cause of your lower back trouble. She knows how to manipulate your tissues to help you recover from a workout, speed the healing of an injury, or just keep up basic maintenance on your body.
I am very picky about my massage therapists. I want someone who deadlifts and squats heavy and knows what comes with that, someone who knows that pain in a certain area is often because of tightness elsewhere, and someone that has a very in depth knowledge of anatomy and physiology. I finally found that in Maria. So if you are ever complaining about being tight or just totally worn down from training, think about giving Maria a call. She will get you on the fast track to recovery or at least slow your demise in to Elysium (hyperlinked because I have to explain my jokes to Miss J).
Maria Kateri McGuire, LMT
1004 Sevier Avenue
Knoxville, TN 37920