All Banged Up

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CrossFit workouts are intense, but if you’re reading this that’s probably not news to you. This intensity is one of the things we love so much about the program; nothing feels better than pushing your body harder than you thought you could and coming out on the other side feeling victorious over a WOD. However, the same drive that allows you to bang out just one more rep needs to be applied to proper nutrition and recovery periods.

At CCF, our trainers promote this practice through foam rolling and mobility work, but that alone is not enough for most people. You also need to make sure you understand some basic principles of rest, recovery, and nutrition, or it’s only a matter of time before you are injured and sitting on the sidelines.

Check out what Dallas at Whole 9 has to say about the topic. Among his 9 tips for injury prevention and recovery is to regularly schedule a massage. Not only can massage be a period of quiet time and relaxation, it is a way to reduce muscle damage and restore muscle function. In other words, take care of your muscles away from the gym, and they will repay you tenfold when you lift. And good news….our very own Aimee Freeman is a massage therapist. Who better than a fellow CrossFitter to help you work out those WOD related aches and pains? Contact Aimee at aimee.n.freeman@gmail.com to set up an appointment.


We are asking that all CCF members pledge to raise a minimum of $100 as your participation fee to the event. Participants will each receive 2 beverage tickets (good for beer, pop, or water). We encourage you to bring family, friends, and any potential CrossFitters to cheer you on, enjoy our live DJ, and experience our awesome CCF community.
To compete in the workout, all participants must complete each of the following:
  1. Sign up for your prefered heat by Wednesday, September 14, 2011.
  2. Register online at http://fgb6.org by Wednesday, September 14, 2011.
  3. To receive a coveted event t-shirt, raise $150 or more in donations by 6 pm PDT on Friday, September 23, 2011.
  4. To receive a FGB6 hoodie (new this year!), raise $500 or more in donations by 6 pm PDT on Friday, September 23, 2011.
Questions? Contact Mitch at mlyons@centervillecrossfit.com


“CFT” Pt. 1

1 RM Back Squat

1 RM Strict Press



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