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January 9, 2013

1/9 WOD: "Fran"

What do you do when you're injured? When you can't do what you normally do... You are are frustrated, it's hard to move, etc. It's a waste to even go to the gym right? Wrong!!! First off, fix your pains. Get on If in the gym you feel something pull, snap etc. stop. It's not the Crossfit Games, it's just one workout. Try to roll it out or get a lacrosse ball on it. When you go home get some ice on it to relieve the pain. Do 5 minute on, no more than 10. Then off. Repeat a couple times. Ice massage it as well if necessary (ice on skin while rubbing it). Then get some heat on it to get the blood flow in there to help with the healing. Give yourself a day off so that your body can respond correctly. Then get back in the gym. It's important to be smart in the process. But don't work through pain pain. Soreness is another thing. Talk to your trainer. Tell them what happened and what hurts so they can find an appropriate modification or scale for you. The answer may not just be scaling the weight. Maybe you will need to scale the movement. Get better, then get rocking.Strength: Thruster - build to 1RM (5-3-3-1-1-1-1)WOD: "Fran"21-15-9 Thrusters and Pullups[learn_more caption="NEWS"]**Starting soon, you will be required to RSVP to certain classes to avoid the overfilling of classes. Details coming soon in an email.**New bootcamp/TRX class on Saturday at 7am! Sign up here!**Want to stay updated with BCF? Join the BCF Text Message System to be alerted to last minute updates, changes, news, etc. via text message. It’s free for you (unless you pay per text?…). Just text 414-751-8966 the word bcf2 and you’re in. Follow the directions.**Please take a moment to fill out your BCF Athlete Profile. Here’s the form[/learn_more]

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