Monday: squat run

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July 27, 2009 · Posted in WOD   · Comments (12)

foot and andrew

 

WOD:

4 Rounds for time.
 
  • 1/4 Mile Run
  • 50 Air Squats

REMINDER: There will be NO Saturday 9am class this week, due to a CrossFit Gymnastic Certification.

　　　　

Comments

12 Responses to “Monday: squat run”

  1. JohnO on July 27th, 2009 3:35 am

    If anyone wants to get together and create our own Saturday workout, let me know. I am trying to brainstorm something really “out there” that we could do if there was a group willing to do it.

  2. Randy on July 27th, 2009 12:04 pm

    I am interested. Great idea John. The play ground on fairfield by the travell school has bars for pull ups and dips.

  3. Brad on July 27th, 2009 5:16 pm

    So turns out I had a muscle spasm in my neck, which caused me all sorts of grief all weekend. When I’m in pain, I study up on how to relieve that pain.. So below is the fruits of my limited research. But I’m not a Doctor.. and maybe you all already know all this, so take it with a grain of salt.

    Symptoms: Huge muscle knot in the back/side of my neck. I couldn’t turn my head to the right without extreme pain. or use that muscle for neck stabilization without big pain.

    Cause: Most likely, the trauma of working out 4 days in a row after being very lethargic for a few months caused too much strain in the area between my shoulders and head… causing injury to the muscle, which caused it to spasm. Essentially, the muscle was “always on” and never relaxed.

    Treatment: I wish I had known this before it got bad, but I should’ve been stretching the muscle out as much as possible without causing more damage or muscle tearing. Using ICE on the neck would make the blood vessels contract, but after the ice, the vessels would open up wide, letting blood into the muscle to help stop the spasm. So ICE / HEAT and repeat a few times a day.. And more stretching, massage, and rest.

    Lastly, stay hydrated and keep enough salt in your blood. (drink that Accelerade folks!)

    Start doin the above before it gets bad, so it stops getting worse. Otherwise, you’ll end up like I did, and waste an entire weekend doing nothing.

    G’luck! Hope this helps someone down the road.

  4. Andrew on July 27th, 2009 5:38 pm

    Tough doing this today outside on my own. For some reason my body wouldn’t move. 20:27 but I have to say I slowed down in order to concentrate on my squats to make sure that the movement was correct.

  5. JohnO on July 27th, 2009 6:09 pm

    Brad…Sounds like what I had. It came on strong the day after we did the sand bag cleans. I don’t think my neck was ready for that.

  6. Brad on July 27th, 2009 6:16 pm

    JohnO, how long for you to recover?

    Andrew, Git’er done!

  7. JohnO on July 27th, 2009 8:16 pm

    I literally felt 90% better the day after the massage. It was strange. There was no let-up in the days leading up to it, but as she was massaging the area, she pinpointed the area that was causing it.

  8. Randy on July 27th, 2009 10:37 pm

    Congrats to Deb G. on receiving her kb and t-shirt. Vic and Deb, great to see you guys again. John you were a real firebreather today.

  9. Deb on July 27th, 2009 10:47 pm

    Today was unbelievably hard. My legs were like jello after the squats and trying to run was difficult to say the least. Karin, thanks for coming and trying it all out! Hope you can walk tomorrow :)

    Congratulations to Nancy who did an amazing job! I am really proud of you!!

  10. Randy on July 27th, 2009 11:53 pm

    John O:
    Here is coach’s famous quote that we were talking about:
    “We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true.”

  11. JohnO on July 28th, 2009 1:55 am

    Randy,,,,Thanks for the quote. That’s the one I remember seeing. Great quote! I look forward to putting together a workout on Saturday with you. The only thing that might derail me and perhaps push it off to Sunday (if you are available) is that I got tickets to Nascar, and I think it is Saturday. For some reason, my 8 year old son has been obsessed with race cars since birth, so I decided to take him to see real ones.

    The best part of today was watching people (and myself) hobble away from the squats for the first 30 feet. That transition from squats to running was hilarious — and painful, awkward, and a few other adjectives.

  12. Deb G on July 28th, 2009 4:42 am

    Wait….who is putting together a work out on Saturday possibly? Please keep me informed!
    Thanks again Randy!

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