Repost from earlier this week – Sat 3.18.17
If you missed 17.4 this week, make sure you speak with a coach to see if you can do it today. You will probably need to schedule your own judge, because the coaches will be busy! Any time we do high rep movements, you are going to be sore. Below is a re-post of this past Sunday’s blog post on DOMS = Delayed Onset Muscle Soreness. Because inevitably, one of you reps looked like the photo on the left!
Skill: movement review and warm up
Conditioning: Come in and find out! Bring a Friend!
DOMS = Delayed Onset Muscle Soreness
Remember that time you did that workout and you just knew the next few days you were going to be crazy sore? Usually, the workout involved high reps of a single movement or a significant number of reps of a movement that you don’t do that often. Sometimes you finish the workout and think to yourself, “That wasn’t so bad. I’m not feeling sore at all.” You go to bed that night and all is well. The next day you try and roll out of bed and the floor seems so far away. It’s even worse the next day!
DOMS (delayed onset muscle soreness) is part of CrossFit training. The reason we get sore so often is we are always mixing it up. The body never really settles in to one particular pattern. If we were to do “Cindy” every single day (20 minutes as many rounds as possible of 5 pull-ups/10 push-ups/15 air squat), I assure you that after a few days you would not get sore after doing it. The body would adapt to the stimulus of the workout. Since we don’t do the same thing every single day, DOMS is part of our life. After a particularly tough workout that you pushed yourself through (CrossFit Games WODs?), it can really hit, especially right before you start to think about repeating to improve your score.
You can ease the level of DOMS. The last thing you want to do is not move because you are sore. The soreness just gets worse. It’s super important to move around, and especially important to hit those same muscle groups that you know are going to kick you in the ass the next few days. Some advice is to do about 25 air squats before you climb into bed, and 25 as soon as you wake up. Stretching or rolling out immediately following the workout.
The following workout is a recovery session that CrossFit Endurance suggested following long distance running or a WOD. I do this workout, or similar, all the time. It gives you a pretty good idea how I try to hit the areas that I know are going to be sore. It also helped to loosen everything up:
Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15
All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work or CrossFit Open workouts. The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training.
You can’t totally avoid soreness, but you can mitigate it and make the soreness a lot less agonizing if you do some post workout recovery.