Read a really interesting article about being sick and working out. Seeing that we are in the thick of flu season, I thought a little information about when it is a good idea to work out and when it’s a better idea to stay at home and rest.
First of all, understand that we always want to see you at the gym, but since this is our place of work, if you are super concerned about being contagious, we would appreciate a little time off. Just until you get a chance to fight the germs enough that you aren’t at risk to pass them on.
Secondly, remember that what we do at the gym is really hard and focusing on recovery while being healthy is hard enough, never mind doing it all while fighting a microscopic battle. So maybe if you do come in, working at a lesser intensity might be a lot smarter. Think about something to make you sweat, but it can’t be too hard and it can’t be too long.
Think about the following. During exercise, we cause damage at a cellular level. To fix the damage, the body initiates the inflammatory response which signals the body systems to transfer an increased amount of oxygen, nutrients and immunity cells to the site of damage in an effort to reverse the effects. If we are fighting something like the flu, the immune response needs an excess of all of those things simply to eradicate the bacteria or viruses responsible. So coming in to workout while you are sick is simply going to diminish the supplies that the body needs to get better.
Here is the general rule, if you’re experiencing symptoms that are “above the neck”, it is ok to take part in mild exercise. These include symptoms such as a light cold, runny nose, sneezing, and a minor sore throat. In my experience, a light training day can actually help open nasal passages and clear out congestion.
If symptoms are “below the neck”, such as chest congestion, heavy coughing, or an upset stomach, it’s best that you rest and allow your body the recovery it needs to start feeling better.
If you have a fever or flu-like symptoms, participating in any exercise can be very dangerous. Fevers can decrease muscle strength, impair coordination, and increase dehydration. On top of this, intense exercise can raise your internal body temperature which can cause serious problems if you already have a fever.
If you have any questions, do not hesitate to reach out.
Warm-up
Spend 2 minutes in Z1
Then, 5 min AMRAP
25ft bear crawl
15 hollow rocks
10 RKBS
5 kick-ups to HS holds
Mobility
Quick mobility session
Strength
Power clean and split jerk – 1 lift EMOM for 10 min
*build or stay across
We have been squat cleaning. We have been split jerking. We have been power cleaning and we have been push jerking. Today we put two of these moves together and accumulate some volume. So if you are uncomfortable with the movement or are still trying to dial in your form, find a challenging weight and stay across. If you feel pretty good about your progress and are comfortable building, then approach it that way.
Skill
The HS walk and progressions
*5 min to warm-up and play around
5 min
WOD
“Lesson Learned”
7 min AMRAP
10m HS walk
8 RKBS
6 burpee box jump overs
Rest 5:00, x2
This one should be really fun. The 10m is short enough to allow those of you who aren’t totally confident in them can still give them a shot. I mean, it is only 10m. Make sure if you are working on HS walks, you are holding yourself accountable to the standards. No reason to develop bad habits.
HS progressions for today
1. Bear crawl – double the distance, so 20’
2. HS holds on the wall or piked on a box – :20
3. Shoulder taps on the wall or piked on a box – 10t
4. Walking while piked on a box. Once 5 steps in 1 direction, then 5in the opposite direction.
5. Wall walks – 2
6. Rx HS walks
