Friday: Staying Focused through the Flu!

Friday: Staying Focused through the Flu!

Friday: Staying Focused through the Flu!

Check out an awesome blog by Coach Dan!

flu1Coach Dan here back with a Friday blog bonanza.  Today I want to talk about keeping your focus while remaining realistic about your progress and goals…when you’re sick.  I’m sure we all made some hearty New Year’s resolutions but about a month and a half in how are those going?  My guess is we’ve all slipped up or if we haven’t are on the verge of insanity.  Add to that the stress of tax season coming up cold and flu running rampant icy cold and unpredictable weather and all the other daily stresses we all encounter.  Seems like an awful lot of really good reasons to derail your fitness train.

It’s never too late to get back on track and I’d argue now is a better time than ever.  I personally have been fighting an off and on cold.  You know the one where it’s an easy excuse to stay home skip a few WODs or eat that comfort food.  Let’s be honest though colds are more of an annoyance than debilitating and this is where you have to make the choice to not be lazy.  As much as I’d like to pamper myself by staying in bed eating some junk food and watching a movie I don’t.  Instead I keep my routine the same as always and still go to work and then to the gym for a WOD and some coaching.  I’ve ramped down my goat work but I still do the daily WOD and I’ve stuck to eating paleo roughly 80% of the time.

By keeping your routine when it gets a little tough it makes it a lot easier to get back on your feet afterward.  After I finish exercising is often the time of day that I feel the best even when I’m feeling a bit under the weather.  As much of a struggle as those WODs are and as much as my times or scores may suffer I’m teaching myself an important lesson about perseverance in adversity and maybe even sweating out a few of those cold and flu demons.  Most importantly I’m keeping my routine and re-enforcing the good habits that will allow me to return to being healthy faster.  We all know that the longer we’re away from something the harder it is to go back.

This is also a time to be mindful of the fuel that you’re feeding your engine.  I’m not going to lie and say I haven’t dipped into some poor food choices here and there while sick.  When I do it happens one time for one meal I enjoy it for what it’s worth and I immediately follow it up with my regular planned meals.  Most of the things that we’re craving when our bodies are out of whack are high in bad carbs and fats and especially sugars which will only prolong our misery.

I’m not saying to drag yourself out of bed when you’re truly sick and blinded by fever.  I’m just saying to not use it as a crutch to avoid the challenges that you’ve committed to by becoming a CrossFitter.  Be mindful and monitor yourself and be sure to get lots of extra rest.  If you have to jump off the track for a day or two by all means do what is necessary.  Notice that last word ‘necessary’.  You have to make the call what that means to you but it shouldn’t be what’s easy.  You’re not always going to be in the best shape and life throws all of us curve balls pretty consistently.  Let CrossFit be your escape and your sanctuary.  Let it be the place you release all the negativity and put it into your WOD.

We are less than a month out from the CrossFit Games Open Sectionals.  This is one of the highlights of the year and one of the most fun events you can participate in.  It makes our awesome community part of the global CrossFit community.  For 5 weeks we get to have awesome throw downs once a week and share our progress with everyone.  Now is the time to refocus get back into your regular fitness schedule and reassess your eating habits.  Those New Year’s resolutions you might have made aren’t that far behind.  You’re a CrossFitter now so you should be fast enough to chase them down.

In my next blog I’m going to share with you one of the single greatest secrets to capturing and maintaining energy during a WOD that I have ever learned.  This one amazing food item single handedly weaned me off of my addiction to energy drinks before a WOD and improved my performance exponentially.   Anyone care to guess?  See you next time!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

 A. Back Squat 5×5

  • 5-5-5-5-5
A. Back Squat

  • Sets of 5 Reps
B. Muscle Up Progressions
Sets of 3C. 10 minute clock

As a buy in complete 3 rounds of

  • 5 Burpees
  • 7 Power Cleans (135/95)
  • 11 Air Squats

AMRAP in remaining time:

  • 5 Burpees
  • 7 Power Cleans (135/95)
  • 11 Air Squats

Score is Rounds and Reps completed during the AMRAP only.

B. Kipping Pullup ProgressionsC. 1K Row for time

D. Coach’s Choice Finisher (If Time)