CrossFit Oakland in the house!

"Stand up to your obstacles, You'll find they haven't half the strength you think they have."

-Dr. Norman Vincent Peale

Above:  CrossFit Oakland athletes Lydia (top row, far left) and Manwell (top row, 2nd from left), stopped by for a WOD. The will be competing on CF Oakland's affiliate team at Regionals, so we'll definitely be seeing more of them in a few weeks!

Today's WOD:
5 rounds for time:
40 Double-Unders
30 Box Jumps (20")
20 KB Swings (53/35 lbs.)

Injuries and R.I.C.E.

Injuries are a part of sport, including CrossFit.  While CrossFit is safe, injuries can occur while working out--pulling a muscle, bruising a bone, blisters, etc.  A good acronym to remember when you are injured, especially if you have soft tissue damage or swelling is R.I.C.E.  

"Rest" - Rest will promote healing.  Listen to your body.

"Ice" - Ice for 15-20 minutes.  The more air tight the bag of ice, the better!  Place the ice bag right on the skin and use an ACE bandage to apply a little pressure.  After 15-20 minutes, remove the ice bag, wait another 20 minutes, and ice again for another 15-20 minutes.

"Compression" - Compression will help reduce swelling.  Use an ACE bandage to apply compression, but not to the point of throbbing.  Reducing inflammation will help you heal faster.

"Elevation" - Elevate the injured area, especially if you want to control swelling.  Rule of thumb when elevating is to have the injured area rest above the level of the heart.  You can use a pillow to help achieve this.

Yesterday's WOD Board: