September 21, 2016

20
Sep

September 21, 2016

Workout Inflammation

Inflammation is always a hot topic…too much can lead to all sort of issues; however we do need some inflammation (produced by our workouts) in order to generate muscle and heal from injury. When you train, you create mini-trauma in your muscles. This trauma triggers inflammation, which signals your body to release chemicals and hormones to repair affected areas, resulting in stronger muscle fibers.

The key in making inflammation work for you is not to let it get out of hand, instead making sure it’s at a balanced level. How you ask?

  • Stretch post-workout. After exercise, muscles leak a protein called creatine kinase, which your kidneys need to filter from the blood. If you simply sit still after exercise, this may result in delayed recovery. By stretching and moving your muscles, you increase blood flow which helps flush out waste products so your body can repair itself.
  • Work through soreness. Don’t take NSAIDs/ibuprofen, as these prevent normal exercise-induced inflammation from occurring which could prevent your body from building muscle. In the case of soreness, try menthol gels (I like Max Freeze).
  • Take a break. It’s imperative to work in rest days when you exercise intensively. Exercise causes oxidative stress, which could cause chronic inflammation, which tears down muscle instead of building them up. So, the old adage of “you need to rest in order to gain” is very true. If you see a reduction in strength, endurance, motivation/energy, or if you are having trouble sleeping and/or are irritable, take down your exercise volume a notch for a week or so. Trust me, you won’t “lose” anything!

amy-z-sandbag
Amy Z.

HAPPY BIRTHDAY PAUL “PINKIE” HAMILTON!

Workout of the Day
:10
3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

rest 3 minute

3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

rest 3 minute

3 minute AMRAP of:
5 Power Cleans Rx+ 155/105 Rx 135/95 M 115/65
5 Shoulder to overhead Rx+ 155/105 Rx 135/95 M 115/65
7 burpee to a target

*hold the same pace for all three AMRAPs

:35
Mobility – 2 sets of:
1:00 Box stretch
box stretch
:30 Passive bar hang
1:00 each side Dragon stretch
dragon stretch

Post your scores to the Whiteboard.