Today the gym will be closing promptly at noon. There will be no open gym time available after Olympic Lifting. 8:30 & 9:30 classes and Oly at 10:30 will run as usual.

Skill

Tabata Hollow Rock
Tabata Super Man

WOD

800M Run

25 Box Jumps
50 Sit-ups
20 Box Jumps
40 Sit-ups
15 Box Jumps
30 Sit-ups
10 Box  Jumps
20 Situps

800M Run

"I always have a plan before I start a workout. If things turn sour, I change up on the fly." ~ Freddy from CrossFit One World

Clean & Jerk -- Heavy single

Or

Deadlift 5-5-5

Then...

10-9-..2-1
Burpees
25 m walking lunge (after each set of burp)

The law of diminishing returns
Reis on rest 
How cool are you?
Feel the weight

SK -- we were just talking about you not being on the web -- yet here you are :)

Strong shoulders!

The lastest nutrition challenge is in full swing w Coach Kirsten leading the way and keeping you on your toes and involved with weekly mini-challenges. The support blog for the challenge is at:

http://bpaleo.blogspot.com

Also, Coach Kirsten had sent out an email to all you out there participating last week but from the feedback we are getting, for whatever reason a good portion of you did not get the email. If you did not, check your spam folders if you haven't and if you don't find it there -- please email  This e-mail address is being protected from spambots. You need JavaScript enabled to view it !

So, I've had more than a few of you that are sidelined by injury email me to let me know how it's going, or that you got hurt and that's why you aren't being seen at CrossFit Davis.

It's worth stating that the injuries and injured peeps I'm speaking of here, and the vast majority of CFD-ers that have written similar emails, sustained their injuries outside of CFD doing other fun things like biking, hiking, martial arts, motor cycle racing or doing gymnastics at home.

Anyways, the thing a lot of these emails have in common is that they boil down to this:

I hurt my [name a body part]. I'm not coming in.

My response is typically something like:

That sucks. Hope it gets better soon! However, do you think you could [insert decent sized list of exercises that don't involve the injured bit]

More often than not I get an email back with an affirmation and that person asking if they can come to class and do those other things. The answer is YES!

You can train around an injury a lot of the time. Sometimes you can't. That said, here are some steps you can take to manage injuries in and outside of CrossFit:

Prevent: During a workout, this might mean learning / gauge when to to ease up and when to push. Outside of your workouts - mobilizing is key. Do it.

Face: Are you one of our many A type personalities that can't stop yourself from pushing through? Talk to your coach and let them help you decide if you're having good pain or bad pain. If they tell you to deload / stop / rest etc -- LISTEN.

Correct: Work on your form. Practice.

Heal: Give yourself permission to back off or adjust things rather than pushing through. Take the feedback your body is giving you seriously. Pain is not the pathognomonic indicator you want to be going off of for sure. By the time something starts hurting badly (chronic injury pain vs acute injury pain) you've already swam too far out, so to speak. Learn to take a rest and plandomize your weeks so you're not hitting everything on all cylinders all of the time.

Transform: Ok, so you're hurt. You've messed up. It's ok. Don't judge. Leverage what it's teaching you to improve. Learn from your experience.