Injuries and let's prevent them...

A lot of us have been working with mobility WOD's to improve our performance and prevent injury.  Unfortunately, I'm very guilty on focusing my mobility WOD's on areas that are tight.  In essence instead of preventing injury I'm reacting to them.

Last week my hamstrings were super tight from a combination of running and WOD's.  So this week I was very careful to roll out my hamstrings, sit on a lacrosse ball at work, and give them lots of love.  Monday evening my shoulders were tweaked so guess where the Mobility went next?

Wake up call to Moe.....Warm Up ALL areas of the body prior to WOD'ing and give the whole body some TLC post WOD, run, bike, or whatever it is that you do.

So here are some tips for all of us to focus on to keep the body healthy, happy, & injury free

1.  Warm Up Properly  Don't short cut here.  Your time spent warming up before the workout will loosen up your body for the WOD and improve your performance.  This is also a good time to include exercises that you need to focus on.  Double Unders, Thrusters, etc.

2.  Stretch  Focus on tight areas as well as areas that you will be using for that WOD.  Example, if you're doing pull ups, hang from the bar and do some shoulder swings.  Get your body prepared for the work ahead.

3.  Mobility WOD  Do one everyday.  Don't just focus on what hurts.  :)  You can do them in the privacy of your own home.  Gotta love that.  Mobility WOD CLICK HERE

4.  Strength  It is extra important to warm up to heavy loads.  If you're strength training, start with a PVC, move to the bare bar, then gradually add on weight.  Warming up with light loads and focusing on form helps your body to build muscle memory and allows your body to prepare for the movement.

5.  Listen to your body  If you're not feeling it, scale or take a rest day.  Now this doesn't apply when you would rather go home and watch tv than workout.  This is for those days when our bodies aches and there's not a lot of energy flowing in the veins.  Listen to your body folks.  Be smart and stay healthy!

Happy WOD'ing!

GOALS Recap for the last two weeks
HSPU practice 2 times per week - Actual 1 x each week
Ring dip practice 2 times per week - Actual 1 x each weekWendler, cycle 1 & 2 - COMPLETE!
Snatch practice 2 times per week - COMPLETE!
Back Squat - 20 reps unbroken @ 110lbs week 1 & 115lbs week 2 - Fail
2, 3 mile runs per week @ 25 minutes 30 seconds or less - Runs were completed.  Only one was close to the goal time.


GOALS for the next two weeks
HSPU and Ring Dips - 1 time next week
Wendler, cycle 3 & 4
Snatch practice - 1 time next week
Power Clean practice - 1 time this week

New Adventures

Whew!  The holidays are over and there's a renewed focus on training and nutrition.   This morning I was really inspired by the amount of positive energy from fellow Squatchers that are embarking on a 6 week Stop the Slop Challenge at the gym.  It's time for me to tighten up my Nutrition and get back on board with Wendler.

Along with my personal goals this year I will engage my kids in more "fun" active outings.  Last week we checked out Stone Gardens in Ballard and went Rock Climbing with Tom and Mark.  It was a blast.  Both kids had a great time and want to go back.  What I loved the most was walking in for the first time and being able to start Bouldering with just the rental of the climbing shoes.  No fuss...No muss.

Murdock and Maya Bouldering

You can check out Stone Gardens or Vertical World locally for indoor Rock Climbing.  Vertical World has a few locations and Stone Gardens is opening another location in Bellevue at the end of the year.

Post to comments any suggestions for family friendly activities.

GOALS for the next two weeks
HSPU practice 2 times per week
Ring dip practice 2 times per week
Wendler, cycle 1 & 2
Snatch practice 2 times per week
Back Squat - 20 reps unbroken @ 110lbs week 1 & 115lbs week 2
2, 3 mile runs per week @ 25 minutes 30 seconds or less