Tuesday 9/24

Overhead Squat 3-3-3

Overhead Squat 1-1-1

3 Min max rep @ 155/105 or 70% of 1rm today

From Shape.com (no I don’t read articles from this website often…)

Before you decide this program is too intense, manly, dangerous, or whatever your excuse is, learn the facts. You just may find yourself signing up at a box
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You’re Gonna Puke, Pass Out, or Die

Don’t be fooled by a scary-sounding workout of the day (WOD) such as “Death by Burpees.” It’s not literal, people. But it’s understandable why you might think so. “CrossFit is known for its intensity. When people who are new to CrossFit don’t know how to gauge that intensity, they may feel nauseous or sick,” says Yumi Lee, a Reebok athlete and celebrity trainer to Jessica Alba and Hugh Jackman. Intensity isn’t something you add right away. At a good CrossFit gym, or “box” as they’re called, coaches will help you build a foundation, teaching you about technique and consistency. Once you’ve got those down, then you can add intensity. Without proper form, there’s no point to add speed or volume because you won’t make any fitness gains and may injure yourself.

If you still start to feel bad mid-WOD, stop and let your body recover, Lee advises. “Learning the difference between discomfort—which is common—and pain—which is uncommon and can be avoided—is part of the learning process when starting Crossfit,” adds Noah Abbott, a coach at CrossFit South Brooklyn. “It’s okay to be uncomfortable, tired, and sore, but it’s not okay to be in respiratory distress, exhausted to the point of systemic failure, or injured.”

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You Will Get Hurt

With any activity, there’s always a risk of injury. But don’t blame it entirely on the sport, especially one like CrossFit that is set up to mimic everyday movements to help strengthen muscles and prevent injury. Problems happen when you stop listening to your body. “If something feels weird, it’s hard for a trainer to know unless you say something. They’re not inside your head, so speak up,” Noah Abbott says.

Same goes if something is too heavy—simply don’t lift it, advises Christmas Abbott (no relation to Noah Abbott), a Reebok athlete who used her experience as a CrossFit athlete and head trainer at Reebok Crossfit One in Canton, MA, to earn her spot on a Nascar pit crew last year. Her remedy for the post-workout soreness that is completely normal to experience after every good workout: drinking lots of water to stay hydrated and a recovery shake to ease screaming muscles, and eating omega 3s throughout the day to reduce inflammation.

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You Will Meet Uncle Rhabdo
Just like Aunt Flow, this relative is never welcome. Rhabdomyolysis is a rare and serious health condition where muscles are so overworked that fibers break down and enter the bloodstream, which can lead to kidney damage or, worse, failure. And while it has been linked to CrossFit, as well as other sports, for years, all it takes to avoid any misery is the right mindset, Noah Abbott says. “The people who are risk are the fit ones who haven’t done CrossFit and come in thinking they can go way too hard too early before their bodies have acclimated to the volume and intensity.” No need to flip a tire during your first workout.

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