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09 Games Triplet

Action from the 2009 Affilliate Cup Challenge at the CrossFit Games

 Can you see yourself at the CrossFit games?  Is it something you aspire to?  Or, do you think you couldn’t do that.  Did you know there was a team competitioin?  I would love to send and be a part of a team that competed in next years Affilliate Cup.  Our goal?  To do our best…as it always is.  If you think this isn’t for you, why?  Maybe you’re just not into competition.  Maybe you haven’t bought into CrossFit as a whole and aren’t ready to part of this fantastic experience.   That’s ok but remember, CrossFit is not just a good workout program.  If your CrossFit experience does not extend beyond the bounderies of our box then you are missing the big picture.  

Our training for the 2010  Affiliate Cup starts today.  Are you ready?

Today’s WOD

2009 CrossFit Games Triplet

I  – AMRAP in 8 min.

  • 4   x  hspu
  • 8   x  kb swings (a)  24kg/16kg
  • 12 x  ghd sit-ups

II  –  For total meters rowed:

  • 20 hard rows for meters
  • 30 sec. easy
  • 30 hard rows for meters
  • 30 sec. easy
  • 40 hard rows for meters
  • 30 sec. easy
  • 50 hard rows for meters

4 Responses

  1. Gio

    The same can be said about getting Healthy and taking care of your injuries so as to not get Worse.
    1) Seek Medical attention when you notice that the little nagging ache has turned into a great Pain.

    2) Ice frequently – Not the traditional way of laying a piece of ice on the injury, but taking an ice cube to that area and rub it frequently until you melt that little ice cube.

    3) No Ibuprofin. Any questions? email me on that one. I will send the link for you to learn something new.

    4) Check your Ego. It does not help you to learn when you act like you know it all. Getting through a tough workout or injury, or even both at the same time it is critical to check it at the door. Trust me when I tell you that I have had to eat it frequently and accept my limitations that injury can give you.

  2. Gio

    Here is a little information for some injuries:

    MCL Signs and Symptoms

    MCL Tear treatment

    Rotator Cuff Injury

    Achilles Tendon Problems

    Bicep tendon tear – shoulder

    Bicep tendon tear – elbow

    Icing injury / injuries

    1. Ice Option 1 — Traditional:
    Use a Ziploc bag with ice cubes or crushed ice. Add a little water to the ice bag so it will conform to your body.

    2. Ice Option 2 — Best:
    Keep paper cups filled with water in your freezer. Peel the top of the cup away and massage the ice-cup over the injury in a circular pattern allowing the ice to melt away.

    3. Ice Option 3 — Creative:
    Use a bag of frozen peas or corn from the frozen goods section. This option provides a reusable treatment method that is also edible.

    4. Prevent Frostbite:
    Do not allow ice to sit against the skin without a layer of protection. Either continually move the ice (see "ice massage") or use a thin towel between the ice and skin.

    5. Sources:

    Hubbard TJ, Denegar CR. "Does Cryotherapy Improve Outcomes With Soft Tissue Injury?" J Athl Train. 2004 Sep;39(3):278-279.

    I do hope this helps.

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