No, I’m not talking about resolving an argument here. Yesterday, Sean mentioned our new programming with an emphasis on strength. As such, we kept it simple (KISS method) and built the programming around a 3 on/1 off/ 2 on/ 1 off schedule. To get the greatest benefit out of the next month, you’ll want to attend Monday through Wednesday, Friday and Saturday. Thursdays will be a “make up day” for those of you who were unable to make one of the previous days in the week. But not to fret if you choose to work out 4 days in a row — we’ll make sure to have something special in reserve just for you!

We coaches expect you to be treating recovery with as much importance as you do the WODs. So make sure you’re hitting those stretches, foam rolling and (if need be) icing on your off days. Some of you may be used to pairing ice with NSAIDs such as ibuprofen, naproxen and the like. Kelly Starrett of San Francisco CrosSFit has the message “Get Off The Ibuprofen Peoples!”

NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply.

If you’re in extreme amounts of pain, Kelly suggests considering Tylenol since acetaminophen is not an NSAID. However, he also has the following warning:

But remember, Acetaminophen causes three times as many cases of liver failure as all other drugs combined and is the most common cause of acute liver failure in the United States. Even recommended doses especially combined with even small amounts of alcohol (Yes you Crossfitters) have caused irreversible liver failure.

The main takeaway is that even over-the-counter drugs are just that — drugs — and as such, they should be used sparingly and only when absolutely necessary.

WOD – 12.3.09

Make Up Day