Accidents and recovery

What a crazy summer it has been... with my car accident in June and the new wrap business getting ready to launch I have had my hands full in my spare time. I have also been affected by corporate America layoffs. Which made me move my business plans faster than anticipated. With the help of some great friends I have been able to create a wonderful business and I hope to have it showcased to the world soon.
During this recovery time I have gotten away from all things WOD related. But I'm eager to get back in the box and share my struggles and strengths with you.
I'm looking forward to the hearing about your accomplishments and looking forward to sending you different WODS to get your to your goals.

My shoulder is getting better and although I know it's not 100% it will be there before I know it.
Here's to hard work paying off in the long run.

Taking breaks during the holiday

So you wanted that extra cheat meal or skipped out on the gym during your long holiday and now what? Turning back over the old way of doing things right? Treating your body like a yo-yo is not the best way to get results. Being consistent in training an nutrition is. Trust me that food will still be around when you are at the place you want to be. But will you want it? Chances are if you start going to a strict intake your cravings will adjust and your body will respond negatively to that cheat meal. So remember stay on the right track to get better results. It pays off in the end more that putting in that extra work to get you back where you left off. Think of it this way... Instead of working to get your body to where it has already been get it to where it has not been before!

Happy Training!

Wrist Wraps - Custom wrap

Good Morning Garage Training followers,


I have been introduced to downtime in the form of a car accident last Wednesday. I have been told no workouts per docs request. So what did I find to do with my spare time? Start a mini-production of wrist wraps.

I know most people might watch more t.v. but I decided to break back out the hidden talent of sewing and go towards a sport I enjoy. Just look below at my current creations.

I am posted on Etsy shop: Flyczek Wraps
I am also posted on Facebook Flyczek Wraps

I'll posted more as they come along! Happy Hump day!

Some light reading

Hello everyone,

Where do you read your information on your workouts, crossfit, garage gyms or just training in general.
I often refer to http://www.crossfit.com/ which is amazing site with WODs, how to's and great information.
Crossfit Journal is also a great way to catch up on your information. Here is a link to an older article regarding benchmark workouts. http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf  If you have a local crossfit gym perhaps they subscribe to http://www.boxlifemagazine.com/ if not sign up via email and receive their full color magazine.

Almost forgot...http://www.npr.org/blogs/health/2012/09/25/158652017/is-crossfit-training-good-for-kids

http://www.npr.org/search/index.php?searchinput=crossfit

So where do you go to get more of your information? Let me know!

-Garage Trainer

What equipment are you considering to start you own mini-gym?

I get asked often "what should I buy first"? My suggestion is always to start with equipment that you use for stretching.

• Lacrosse ball
• Foam roller
• Stretch band

This will provide you with tools for recovery and ability to perform workouts properly.


Now what's next?

• Kettlebell
• Ab Mat
• Jump rope
• Slam Ball
• Wall Ball
• Free Weights

Bonus:

• Plyo-Box
• Bumper Plates and Bar

These items can be costly so be prepared to save funds and make purchases along the way. Remember though... your best tool is your own body weight. If you are not able to conduct basic movements such as: Push-ups, Sit-ups and Running, start working on those!

How many days will you be working out?

Usually you can schedule your events to accomidate one workout per week. But do you want to max your performance and reach those goals faster? At max I would recommend 3x's per week. Allowing for recovery time, depending on the workout. Always listen to your body. If you are weaker during your workout than you normally are; that day might be a better rest day or a day to work on your skills and stretch.

The most important part of your workout is the end result. Will you give it everything you have or will you disregard skill to obtain higher numbers?

Mobile Apps

So are you wondering what I have on my phone to assist with my personal training or assist with coming up with your WODs? Listed are the apps that I have found to be very useful on an almost daily basis.

• WOD Mobile - Partner with Crossfit Magazine
• Coach's Eye - Video recording that shows you in slow motion your posture
• Mobilize Me - helps with how to on lifts and stretches after your WOD
• Paleo Central - nutritition is key to a great performance in your daily life
• C25K Free - this is the app that is used when prepping for a 5K
• Endomondo - great GPS mapping program
• Kettlebells (300) - shows you how to on KB movements

What are the apps that are useful for your WOD or nutrition?

-Garage Trainer