Saturday, May 1, 2010

RFM does Fran from Raw Fitness Maui on Vimeo.

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BE PREPARED!

Be prepared! It’s the Boy Scouts of America motto but it also pertains to your training at CrossFit RFM. If you were playing baseball would you show up without your glove and bat? If you were playing football would you go out on the field without your helmet? Well, in your quest for fitness it’s just as crucial to be prepared, and for any CrossFitter this means having a properly equipped gym bag. We compiled this list of things that should be in your gym bag to keep you ready to take on any workout that may come up:

1. Water. We can’t even begin to stress how important hydration is on your health, wellness, and performance. Even a 1% deficit in hydration can negatively affect your performance. And we all know how much fluids we lose during our workouts. So bring a BIG bottle of water. Shoot, make it TWO big bottles. Drink before, during, and after your workout.

2. Shoes. While we are totally cool with you training barefoot, certain movements and workouts will require the proper footwear. For strength training we recommend weightlifting shoes, indoor soccer shoes, or the old faithful Chuck Taylors. For running and metcons you can make your own decision on what will suit you best, whether it is running shoes, crosstrainers, Vibrams, or whatever.

3. Towel. While we are all about community and sharing, we are not about sharing DNA. Wipe up any sweat, blood, or any other bodily fluids that you leave around. Also, the rags we have behind the desk are exactly that…RAGS. They are used to wipe down the whiteboards and clean the equipment. They aren’t towels!

4. Long socks. You just never know when we will be doing deadlifts or deck cleans. And unless you don’t mind the scraped shin look, then you should have a pair of long socks ready to go.

5. Extra socks. Because how many times have you gone to the gym and realized that you brought your shoes but forgot your socks?

6. Extra shorts. Just in case you have one of those moments where you are in the middle of a set of back squats, hear a ripping sound, and suddenly feel a draft of cool air!

7. Jump rope. They are cheap, so find that perfect rope for you and bring it with you in your bag everyday.

8. Tape. To tape you hands for high rep pull-ups, your wrists for overhead squats, or to cover those nasty rips and tears.

9. Band-aids, New Skin, antibiotic ointment. Because rips and tears happen and you want to be ready.

10. Tennis ball. To roll out those tender spots on shoulders, back, quads, hamstrings or anywhere else that needs it.

11. Personal equipment. This includes gloves, hand guards, belts, knee sleeves, braces or whatever.

12. Post workout snacks. Nuts, fruit, jerky, protein powder, etc. So you can refuel as soon as possible after your workout.

13. Stop watch. While we do have the main clock and timers in the gym, you never know when you might need it for a WOD outside the gym or if you are running on your own.

14. Callus shaver/Ped Egg. Pick them up for cheap at Walmart. Keep those calluses shaved down to prevent tearing.

15. Rubber bands/scrunchies for the girls (or guys that sport the longer do’s):

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WOD for 5/1/10:

For time:
12 Dumbbell Hang Power Cleans
2 Burpees
10 Dumbbell Hang Power Cleans
4 Burpees
8 Dumbbell Hang Power Cleans
6 Burpees
6 Dumbbell Hang Power Cleans
8 Burpees
4 Dumbbell Hang Power Cleans
10 Burpees
2 Dumbbell Hang Power Cleans
12 Burpees

*Suggested loading is 40% bodyweight.
Example: If you weigh 150 lbs you would use (150 x 0.4/2) = 30 lb dumbbells