Wednesday 130116

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post reps to BTWB.

The 9:00 class didn’t do post-WOD recovery.

Post WOD Mobility & Recovery

So last week I TOTALLY back squatted like 800 pounds… twice, and it was awesome. But whatevs, I’m not here to talk about me.  Well, actually, a little bit more about me.  After the squat magnificence took place, I double-windmilled-tomahawk jammed a basketball.  That took a lot out of me.  Later on that night, I sat down to recline, and I felt an odd sensation. I believe it is referred to as soreness.  Also, tightness could be another term you could use.  That’s when it hit me: I forgot to do recovery work after my athletic endeavors!

Let’s dwell on this concept for a moment.  You, my friends, are athletes. When you enter the doors at Verve and perform a WOD, you are performing athletic endeavors. And this is good.  But what happens to your body when you complete a vigorous workout, and then stop moving? Well, what do we do to our muscles during exercise? Consider this excerpt from

“Though the precise cause of DOMS is still unknown, most research points to actual muscle cell damage and an elevated release of various metabolites into the tissue surrounding the muscle cells. These responses to extreme exercise result in an inflammatory-repair response, leading to swelling and soreness that peaks a day or two after the event and resolves a few days later, depending on the severity of the damage.”

So, during a WOD, the lungs, heart, and body are all working extremely hard to produce hormones and chemicals to keep up with what we are demanding of it.  After a WOD, when we collapse on the floor, if we stop moving suddenly, we then take our body from a state of high energy, high temperature, and high heart rate…. and reduce it quickly. This generally leads to more soreness, and more tightness within the muscles. Now, there are conflicting theories on whether a post-WOD cool down actually helps with this.  The data that I’ve seen as a trainer is empirically driven, and it tells me that when someone performs post-WOD cooldowns/mobility, and they allow the body to slowly cool down, the body benefits.  Imagine a pan on an extremely hot stove.  If you take that pan and stick it into cold water, what happens?  Over time, the pan warps, and is damaged.  It would make more sense to slowly allow that pan to return down to normal temps.  Similarly, give your body a chance to slowly return to equilibrium.  A proper cool down prevents the sudden pooling of blood in your extremities and re-circulates blood back to the heart, skeletal muscles and brain. After your workout is truly the time to address mobility issues, as well as speed up the healing process for your body.



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