Warm up:
2 rounds of:
200m Row
20 Double unders
5 Hang cleans
5 Thrusters
5 Pull ups
5 Push ups

Strength:
EMOM for 10 minutes, complete 2 Front Squats

WOD:
7 rounds for time of:

20 cal Row
15 Burpees
7 Chest to bar pull ups
(Rest 1 minute)

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A picture is worth a 1000 words…..

John L. before CrossFit (right) and after doing CrossFit for a little over a year (left).

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Ice vs. Heat

Whenever something hurts, some people will tell you to ice it, while others will tell you to apply heat. Which one is right?? I don’t know.

You’d think as often as I have been hurt, I’d have the whole icing/heating thing down to a fine science. Sometimes ice seems to do the trick, and one of Coach B’s old geezer friends taught me how to make the best ice pack ever. When I broke my feet, this ice pack was my saving grace. But more and more, I lean towards applying heat mostly because it seems like I heal faster and have less pain with heat.

KStar explains why we should stop icing and apply heat in this MWOD:

So what do you think? Ice or heat? Post thoughts to comments.

Media:
Wednesday WOD, February 13, 2013

12 thoughts on “Wednesday WOD, February 13, 2013

  • February 12, 2013 at 10:53 pm
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    Damn John! Lookin gooooood!!!!!

  • February 13, 2013 at 9:36 am
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    John way to go!!!!

    125 lbs. front squat. – 28:54 WOD
    Heard some complainers in rooster class this am… Clark! Ha

  • February 13, 2013 at 11:08 am
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    Squats: 240#
    WOD: 22:13
    This one got old, quick!

  • February 13, 2013 at 11:24 am
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    t minus 3 weeks
    I’m coming after Curtis, R4, and the one they call “Bo.”

    No where is safe. When you eat , I’ll be watching.

    When you lift, I’ll be plotting your demise.

    When you sleep, I will be gently caressing your hair and singing you the songs of my people (Black Flag, the Stooges, maybe some Pantera occasionally).

    My heart has been filled with the hatred of one hundred pancakes and one thousand milk shakes.

    Expect no mercy

  • February 13, 2013 at 11:25 am
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    “F” word

    Your comment was a bit too short. Please go back and try again.

  • February 13, 2013 at 12:19 pm
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    Good to have Zombie back.

    John -great before and after pics. I love the cig in the before. Congrats!

    Amy – no complaints. Just a no time because of the logjam on the rowers.

    240lb – 24:56 (logjam included)

  • February 13, 2013 at 2:04 pm
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    Cody,
    No chatter from the audience please…until you finally show up. Until then, we dont know who you are.

    Love, KP

  • February 13, 2013 at 2:05 pm
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    Cody,
    No chatter from the audience please…until you finally show up. Until then, we dont know who you are.
    Love, KP

  • February 13, 2013 at 2:29 pm
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    Z, the reason I started Crossfit 9 months ago. I want to thank you and kill you.

  • February 13, 2013 at 7:28 pm
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    This was a suckfest!
    Front Squats: 245×3, 255×3, 265×3, 275×1
    WOD: 26:06 rxed

  • February 13, 2013 at 8:28 pm
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    Snatches- 110# (had to skip FS today)
    WOD-28:23

  • February 13, 2013 at 9:03 pm
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    Front Squats: 205×2, 215×2, 225×3
    WOD: 22:45

Comments are closed.