August 10 2015 – CrossFit DGA
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9
Aug

August 10 2015

Injured;Just do it

Injuries are part of exercise programs and so is making good sound decisions. My coaches and I  have extensive exercise selection that we can choose from if someone is facing an injury. But the first thing that has to happen is we have to be notified so that we can fix the issue as well as program around it. I am currently facing some tendonitis in my right knee and it is uncomfortable when I squat too low. So guess what I am going to do; First I am going to tell my coach, second just in case he does not get my message before he programs my work for the week I am going to make the decision(since its uncomfortable) not to squat(the entire week). I may even see if Whitney can get me in  for some manual therapy as well as some ultra sound. I will stretch plenty and be sure to stay away from anything that is uncomfortable. I will not be taking any NSAID’s(thats another post for a later time).

Please be smart with your bodies. Please let us help you if you are having discomfort with certain movements. We only know what we know. Thank you. Eric B.

 

 

Fitness:

A1. Back Squat 5-7 x 4(M), x 6 (F) @ 41×1 no rest
A2. SA DB Row 5-7 x 4(M), x 6 (F) @ 31×3 rest 60-90 sec after both arms
+
EMOM for 12 min
1 min- PC + Lunge L + Lunge R x 3-5 reps; (no more than 25 sec of work) HTLW
2 min- 8-10 Wallballs
3 min-2 Wall Walks or 7-9 pushups @ 3010

 

Competition:

A. 3 Position DL Snatch Grip+ Snatch x 5 rest 15 sec after DL; rest 2 min
+
4 sets
12/15 Calorie Row
10 PC and Jerk 135/95
rest 2 min
+
3 sets(females)
AMRAP Strict HSPU + 7-10 HSPU
4-5 WTD Strict Pullups
rest as needed
+
3 sets(Males)
AMRAP Strict HSPU + 12-15 HSPU
3-5 MU
rest as needed

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