Tuesday 100126

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"Elizabeth"

Three rounds; 21 – 15 – 9 reps of:

Squat clean, 135#/95# (50% of 1RM)

Ring dips

Compare to: February 20, 2009

Post previous time and new time to comments.

020 

Mike Kearns, headed towards la-la land at the end the row/swing/sit WOD.

A note on soreness…

We've all been there: you head into the gym for another workout that stirs the butterflies in your stomach because you know this one's going to be tough.  You throw your heart and soul into the workout and finish with a time that you're super excited with.  You know the pain is coming, but when? 

It seems that it's the fast moving, multi-joint movements that involve a larger range of motion (think: thrusters) that really cause this "delayed onset muscle soreness".  You'll usually experience mild soreness as early as 8 hours after the workout and having the discomfort peak within 24-48 hours.  Yep, you've damaged your muscle fibers and the pain is the proof.  You've temporarily lost a little a muscle function and strength.

Is this what you should feel like after a CrossFit workout?  To a degree, yes.  Early on while your body is getting used to incorporating constantly varied, fast, multi-joint, full range of motion movements, it is continually adapting (i.e. getting stronger).  The broad, general, and inclusive nature of CrossFit will test this adaptational response more than any fitness program out there – preparing you better for anything, including recovery

So what do I do to reduce severe delayed onset muscle soreness?  Avoid it!  Take your time and apply intensity gradually over time.  Soon, your body will be ready for the greater demand having faced these challenges before.  After experiencing this soreness once, you'll take my advice in the future – it's no fun struggling to get out of bed.

Do tabata squats leave you as sore as they used to?  How about deadlifts?  Post thoughts on the matter to comments.

(Adapted from Tony Webster's article in Nov. 08 CFJ.)

━ Past WODs

Wednesday 240320

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Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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