Sectionals are here and the intensity is going to be insane! With more intensity, comes higher energy/strength/power output, comes greater results, comes stiffness/soreness. DOMS (delayed onset muscle soreness) happens 24-72 hours after intense exercise.

How do you treat or prevent this? Many athletes and coaches swear by ice baths. It takes a little while to get used to, if ever! A few other methods have been shown to work as well. Hot/cold immersion is one of them. The conclusion is that you have to do something to recover and sitting on your ass isn’t one of them.

Have a read…

After Exercise Ice Bath – Does It Help Recovery?

Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”

On stage @ Y&D square.

Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post Scores To Comments.

Competitors
Clean Complex

30 ghd sit ups

Open WOD 11.1
AMRAP 10:

Gareth Llewellyn RCFP Sectionals 2011

• 30 Double Unders
• 15 Snatches (75, 55)

Post Score To Comments
This is the first WOD from last year’s CrossFit Open. Check out your scores from last year!

Competitors:

Rest day – Prepare meals for week, mobility work, get ready for first CF Sectionals workout

The dawn of a big week is upon us.  Tomorrow marks the official launch of Reebok’s new global campaign “The Sport of Fitness Has Arrived”, through an amazing series of events at Yonge & Dundas Square in the heart of Downtown Toronto. We have been working extremely hard on the week’s activities and hope many of you get to drop by and experience it first hand with us. If you can’t make it, be sure to watch your TV and newspapers this week, especially City TV Mon/Tues/Wed 7-9pm, and BreakfastTV on Wednesday.  We are staying in Toronto all week but you are all in good hands on the homefront.

We’ll then cap the week off our long-awaited CrossFit Games Sectionals Week 1.  This is open to the public for free to come witness how defining and energizing our sport is!  We’d love to have paleo pot-luck appetizers each Friday so if you’d like to, please bring a little something.

Every Friday Night A Life Will Change.  Be There To Witness It!

I put these articles on our website to help people with lifts, training, and sometimes diet.  I hope you all get some benefit out of the information I put out there!

http://www.t-nation.com/free_online_article/most_recent/a_surefire_way_to_learn_the_clean

The Paleo Challenge is over halfway through!! Hope everyone is starting to feel the benefits of this awesome lifestyle and are starting to see personal performance gains!

To keep things rolling and exciting, we are going to throw in a little incentive…

Whoever is in the Paleo Challenge and signed up for sectionals, we are offering a free months membership to the top male and female performers after the five weeks is over! 1st overall male and female from the Paleo Challenge group!

It’s time to start getting dialed, focused, and see why paleo works!!!

Gym is closed for Family Day but back to regular sheduel tomorrow.If you intend to participate in the Sectionals you MUST register by 8pm tonight. Do it !!!

Competitiors:
15 burpees AFAP
rest 2 minutes x 4
+
20 sec. row sprint
rest 1 minutes x 4
+
20 Sec.bike sprints
rest 1 minutes x 4

Monday – on
Tuesday – rest
Wednesday – Sectionals wod feel out
Thursday – aerobic recovery
Friday – CF sectionals
Saturday – on
Sunday – on

Friday – aerobic recovery
Saturday – CF sectionals
Sunday – on