Hammer time!

Brian meeting pukie early on.

First off I want to welcome two new members to the Orange Coast CrossFit family. First off is Matt Hammer. Hammer is a financial analyst  and a cool cat that happens to live within spitting distance of my house. He is a runner and wanted to improve his run times and become stronger and more powerful all around. He is at the right place.

Second we have Brian Bottalico. Brian is an aspiring firefighter and an avid surfer who is about to enter the fire academy. In his line of work fitness is part of his job title. Being fit can mean the difference of life or death. We are stoked to have both of these guys flying the OCCF banner.

Do you ever notice that after a particulary hard WOD you feel sore the next day but really sore the day after. This is called delayed onset muscle soreness or DOMS. Here is a description.

http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

If you are getting this there are a few things to do to prevent it. 

First. Take 1 tablespoon of Cod Liver Oil a day. I have talked at length on this subject before. If you are new to our site please do a search using the search function on the left nav. bar for previous posts. Some great material. Basically if your not supplementing with CLO you are doing a diservice to your training.

Second. Contast showers. I started fooling around with this a few weeks ago and am liking what I feel. Im doing the following. 

3 minutes hot. 1 minute cold.

2 minutes hot. 1 minute cold. 

1 minute hot. 1 minute cold.

Always end on cold. When I say cold im talking turn the knob all the  way to the left. Its not easy but as we like to say nothing worth doing ever is. Try it for yourself and report back on the results. Im curious. 

Third. Foam rolling. I have ordered five 6″ foam rollers that we will use for self myofascial release. Should have gotten these months ago. Sorry guys. These will be part of our cool down post WOD. Mandatory. 

Fourth. Drink a gallon of water a day. Fill one up in the morning, keep drinking till its empty. This I have done in the past and have slacked off on since we moved in to the new gym. Not anymore. 

Fifth. Get at least 7 hours of sleep a night. Everyone says eight. I say yeah if you dont run a gym or have a real job, wife, kids, etc. 7 works for me. I get more when I can. Less than 7 however and im dragging. Do yourself a favor and read this book. http://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680. Its great and I now sleep with a black tshirt over my eyes. 

Sixth. Get outside feel some real terra firma under your feet or water under your board and realize that your time here is limited. Make the most of it. Money helps but the best times of my life were when I had very little and was doing things that required none. 

WOD

Rest Day. If you missed a day this week come in and make it up. Iwill be here. Or drop in and pick my brain on a particular issue weather it involves CrossFit or if there is a swell in the water.