Thursday, May 5th will be Coach Joey’s last day with us here at 5 Alarm CrossFit. Joey will be moving home for the summer and spending next semester focusing more on school as he will begin working on classes more specific to his major. We will miss Joey and as a coach and an athlete but wish him all the best in his future endeavors. If you see him in the gym over the next week or so, make sure to give him a high five and wish him luck!
The following is a guest blog post from our very own Kara Tiede-Kabir of Revelations Center! Remember, if you’d like to get started, all 5 Alarm CrossFit members can get 15% off Revelations services (excluding Master Level)!
Do you experience persistent fatigue or muscle soreness? Do you have a “minor” injury that does not want to heal? Do you wake with achy joints and/or muscles regularly? Has your performance plateaued? Do you frequently get a “minor” cold or cough that you just can’t kick? If you answered yes to one or more of these questions you may be inadequately recovering.
Recovery is critical in establishing long term health and vitality. Joint mobility, cardiovascular conditioning, stability, and strength are some of the gains of consistent exercise and movement; however, on the other side of the spectrum training is destructive and catabolic, straining tendons, stretching ligaments, damaging muscle cells and depleting your glycogen. If your body does not have adequate rest, your optimum recovery may be impeded. If this is the case you are at higher risk of injury and long term disease.
The role of recovery in the body is to…
- Repair tissue, muscles, tendons, bone, and cartilage
- Allow glycogen (fuel) levels to be replenished
- Remove metabolic waste from the tissue and cells
- Restore hormones
- Restore nutrients and minerals in the body
- Improves the immune system
- Restores neural function
… just to name a few. There are many known elements of recovery, such as adequate rest, optimum sleep, foam rolling, eating well, proper hydration and stretching. All of these elements are important, however have you considered adding regular massage by a licensed professional to your routine? If not, here are some viable reasons to consider it as part of your repertoire.
Massage Therapy has been proven to…
- Increase the rate of muscle fiber repair
- Reduce inflammation
- Reduce muscle tension
- Improve soft tissue function
- Increase range of motion
- Reduce various adhesions and scar tissue
- Increase circulation of blood and nutrients
- Promote relaxation
- Decrease delayed onset muscle soreness
Unfortunately, so many people believe that aches and pains are an inevitable result to working out consistently. However, this isn’t the case. Massage therapy reduces and/or eliminates this chronic discomfort when received regularly. A massage therapist has the ability to palpate areas of tension and congestion where other therapies may not. Integrating this form of therapy into your routine, at minimum, once a month may significantly enhance your body’s overall function. Not only will your body begin to repair, but your mind and emotion will be thankful too. Don’t wait for an injury or for your “last resort” to utilize this incredible resource, express your highest potential NOW.
We are excited to announce our new partnership with Revelations Center! Revelations is a center for health and rehabilitation that utilizes a holistic approach in their therapies. Dr. Kara Tiede-Kabir and her staff offer a wide variety of treatments ranging from massage therapy & Reiki sessions to paraffin waxes. The therapists at Revelations focus on your specific needs as an individual in order to ensure you’re operating at your best.
As part of the partnership, Kara will be writing a guest blog for the website once every quarter. We will also have a staff member from Revelations on hand at all major 5 Alarm events providing complimentary chair massages for athletes (beginning on March 25th’s Friday Night Lights). In addition, all 5 Alarm athletes will receive 15% off products and services at Revelation’s (excludes Master’s Services & some retail items). We will have member cards at the ProShop by the end of next week for you to pick up if you’re interested in participating (you will need to show this card in order to receive the discount). In the meantime, head on over to their website at www.revelationscenter.com and check out a complete list of their services and products.
We hope you are as excited about this partnership as we are! For those of you who don’t already know Kara, introduce yourself when you see her at a class or around the gym. We know you’ll love her!
Last Alarm was written in honor of Bloomington/Hudson Firefighter Christopher Brown. Chris was killed in the line of duty on March 5, 2013 while responding to an accident call on Interstate 39 for Hudson FD. He was a loving husband, father, and friend who will always be remembered for his smile and willingness to help others.
The 3 rounds, 5 movements, and 13 reps signify the date of Chris’ death. Each exercise mimics something commonly found in fire ground operations or used in firefighter training. Today, we do this workout in memory of our friend and our brother, Chris. You’re forever in our hearts.
5 Alarm CrossFit is proud to partner with Illinois State University and their Kinesiology and Recreation (KNR) program. Through this partnership, KNR students can partake in an internship here at 5 Alarm. Over the course of the semester students will learn not only CrossFit’s methods, but our particular take on those methods, as well as gain exposure to other behind-the-scenes aspects of running a gym-based small business.
Our current intern is Cedric Miller. Cedric surprised all of our coaches when he jumped into classes head first. His eagerness to learn and help out around the gym has made our first full-time intern experience a great one. If you still haven’t had a chance to meet him, be sure to introduce yourself the next time you see him in the gym!
Cedric got a taste of nearly every sport there was when growing up. He played t-ball (but never went on to baseball), hockey, basketball, soccer, and football. Once attending Oswego High School, he decided to stick to playing football, wrestling, and recreational weightlifting. His love for sports and living an active life lead him to pursue a degree in Exercise Science from Illinois State University, which ultimately introduced him to CrossFit with the start of his Senior Internship.
Education, Certifications, Recreational Athletic Experience
– Currently working toward a Bachelor’s Degree in Exercise Science from Illinois State University
– 50-Hour Internship at Orthopedic and Sports Enhancement Center
– First Aid/CPR/AED Certified
– Played football and wrestled in High School
Favorite Thing About CrossFit (So Far)
– The intensity and how it pushes me harder than what I’m used to doing.
– Anything coming out of a smoker – Good Ol’ American BBQ.
Least Favorite Food
Favorite Hobby Outside of Exercise
– Other than exercise, I really enjoy making food; cooking, grilling, smoking, baking, you name it.
One Thing About You Most People Don’t Know
– Prior to the start of my internship, I had never been into a CrossFit gym or done a CrossFit style workout.
What do you hope to do with your degree?
– My plan is to continue school and become a Physical Therapist.