We had some good luck on our sprint days last week and hopefully our luck continues this next week. Psst…Thursday and Friday will be run days. I will be updating classes this week on my bull fight with my tumor. Seems a little impersonal in an email. I will take attendance and try to reach out to those who miss the message.
We have been invited by the owners at Vault Fitness to join their free 5k run/walk every Wednesday. It starts at 6 pm and they meet at one of the local businesses afterward to help promote the downtown core businesses. Sounds like a fun thing to get involved with and an easy run or walk mid week would be good for us all. We will still have our 5:30 pm class on Wednesdays. This is just a little extra if you can work it in. I will work on getting a list of local 5/10k runs we may want to join.
May is MURPH month – we plan to do it Saturday May 20th. Our coaching staff isn’t available on Memorial Weekend but check with other gyms in the area if you want to do it on the holiday. FYI, we will be doing a Mini Murph this Friday and working on Murph prep from now through May.
Here is a nice little article on what you can do to help yourself after a WOD.
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Five Things To Do Immediately After a WOD
A WOD, or “Workout of the Day,” is a common type of high-intensity interval training that is used in many fitness programs. If you’ve just completed a WOD, there are a few important things you should do immediately afterward to help your body recover and prepare for your next workout. In this blog, we’ll explore the five things you should do immediately following a WOD.
Hydrate
The first thing you should do after a WOD is to replenish the fluids you’ve lost during your workout. Dehydration can lead to a variety of negative health effects, including muscle cramps, fatigue, and impaired cognitive function. It’s important to drink plenty of water after your WOD to help your body recover and avoid these problems.
Eat a healthy snack
After a WOD, your body needs fuel to repair and rebuild muscle tissue. Eating a healthy snack within 30 minutes of your workout can help your body recover faster and prepare for your next workout. Good options include a protein shake, a handful of nuts, or a small piece of fruit.
Stretch
Stretching after a WOD can help your muscles relax and reduce soreness. It’s essential to stretch gently and slowly, focusing on the muscles you used during your workout. By making stretching a part of your post-WOD routine, you can help your muscles recover faster and prevent future injuries.
Take a cold shower
After a WOD, your muscles may feel sore and inflamed due to intense physical activity. To help reduce this inflammation and soreness, consider taking a cold shower. The cold water can help constrict blood vessels, reducing swelling and inflammation in your muscles. Additionally, cold showers have been shown to help boost recovery time by increasing blood flow and reducing muscle damage.
Plan your next WOD
Finally, it’s important to plan your next WOD so that you can continue making progress toward your fitness goals. Take some time to think about what you want to accomplish in your next workout and how you can challenge yourself in new ways. This will help you stay motivated and focused on your fitness journey.
In conclusion, there are five things you should do immediately following a WOD: hydrate, eat a healthy snack, stretch, take a cold shower, and plan your next WOD. By taking care of your body after a workout, you can help it recover faster and prepare for your next challenge.
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Schedule this week- Monday-Friday 5am, 6am, 4:30 pm, 5:30 pm and Saturday 8 am POKER- Saturday is also bring a friend to WOD day. Wednesday at 6 pm is Vault Fitness 5k run/walk
Workouts for the week—- POKER, Mini Murph, Front Squats, Death by 30m, rope/Toes to bar/box jumps triplet, LINDA(or also known as the “3 bars of death”)
What is a paleo diet? Per Google, it is………a diet based on the types of foods presumed to have been eaten by early humans, consisting chiefly of meat, fish, vegetables, and fruit, and excluding dairy or grain products and processed food.
This fits closely with CrossFit’s recommendation of “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”
SEE YOU AT THE GYM
3,2,1 GO!!!
DEAN