Our August “On-Ramp” class just finished up and what a class it was! These folks worked hard, laughed hard and moved better than any previous class.  Due to the holiday weekend we had some people missing…Shannon, Kelly, Cindy, and Kathy you girls got a day one workout to crush!

Note: Our next “On-Ramp” class in starting up on Sept 20th.  Sign-up on line or stop by the gym to reserve your spot today

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Brett is getting some amazing care from Fragoso Chiropractic (here) for a strained hip flexor.  While minor injuries for hard charging athletes are inevitable, Brett has since devoted time to address some mobility issues/imbalances in an attempt to avoid any future injuries.  In addition he has kept himself sane by diverting his attention away from the movement that he currently can’t do (deep squats), and instead has shifted his attention to those that don’t affect the injured area.  For example, Brett recently set a personal record by strict pressing 205lbs. His pressing work coupled with muscle-ups, handstand push-ups, pull-ups and all manner of sled work has kept Brett in impressive shape even given this minor setback.

Maintaining leg strength can be done even while temporarily leaving out squats

Tara, our latest “Paleo Challenge” winner shows what can happen when you dedicate 8 weeks toward quality nutrition and smart exercise!

Who doesn’t like a good fight?

Class will be held on M/W at 3pm, as well as F at 4pm

If you have any questions call 530-403-9866

This blog is sure to be chalked full of meaty mobility goodness. Check it out!

Mark your callenders for September 25th because we as a gym will be heading back to Crossfit East Sacramento (here) for what is sure to be another excellent event.  This time around we will be working hard for as cause.  This event is not far off so to participate do this: Go to the FGB5.org website, register and donate, and bring a printout of your receipt to the event.  Participants can either register as a member of CrossFit East Sac’s donation team, or of their own affiliates, it makes no difference.  Crossfit East Sac has asked that every person raise a minimum of $50 per person, however, any amount will do.  In addition, children will be welcome free of charge.  Fight Gone Bad is a hard but easily scaleable workout, which means every person will be encouraged to participate.

www.oldtimestrongman.com

Eugene Sandow’s wikapedia page (here)

Other names of the “Physical Culture” era: Arthur Saxon, Tommy Kono, Reg Park,

So then what should  you do when your non-caring coach closes the gym for  a week, and then upon returning gives you “Cindy” followed by “Fran” for a finisher?

Well, you can start by following the R.I.C.E guidlines.  You remember those right?  Rest. Ice. Compress. Elevate. Beyond this make sure your feeding and watering your body properly, as well as getting a boat load of sleep.  How much is a boat load you ask? I relly on the prescription offered up by Robb Wolf (RobbWolf.com) “Sleep as much as you can without getting divorced or fired.” Follow this up with some light rowing, foam rolling, and of course your fish oil.

Embrace the Ice!!!

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At this point we have some active recovery techniques that help repair injured tissue as well as help minimize the amount of time you are jacked up from a gnarly workout.

Even in the event some specific injury I would steer folks away from popping a pill to elevate pain. Remember there are no free lunches when it comes to the complex system that is your body.

Here is what Kelly says in regards to Ibuprofen and other N.S.A.I.D’s

“NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay                            it significantly, even in muscles with their tremendous blood supply. In one study on muscle strains, Piroxicam (an NSAID) essentially wiped out the entire inflammatory proliferative                                  phase of healing (days 0-4). At day two there were essentially no macrophages (cells that clean up the area) in the area and by day four after the muscle strain, there was very little muscle                            regeneration compared to the normal healing process. (Greene, J. Cost-conscious prescribing of nonsteroidal anti-inflammatory drugs for adults with arthritis. Archives of Internal                                      Medicine. 1992; 152:1995-2002.)”

You can click (here) to read Kelly’s entire article titled, “Get off the Ibuprofen Peoples!”