Wednesday 22.8.12
Louisa and Kelly battle it out w/ front squats
For Time:
- 20 Deadlifts w/125kg/85kg
- 25 Burpees
- 30 Box Jumps (24″/20″)
- 15 Deadlifts w/125kg/85kg
- 20 Burpees
- 25 Box Jumps (24″/20″)
- 10 Deadlifts w/ 125kg/85kg
- 15 Burpees
- 20 Box Jumps (24″/20″); then
- 50 Pullups
Post loads, times and training notes to comments.
After a beatdown, “To ice or not to ice?” – That is the question….
This workouts a real doozey and while we’re focusing on recovery, if you haven’t read Kelly Starrett’s recent blog post on icing (eg. don’t) - you should. There’s always 2 sides to an argument and Justin from 70sBig has got some thoughts on the subject too…
What do you guys think – Do you ice. Do you bother at all? Do you use contrast hydration therapy (ice bath to hot shower intervals) or just go for the hot shower. If you’ve got some thoughts on the subject post that to comments too – Ben
http://artofmanliness.com/2010/01/18/the-james-bond-shower-a-shot-of-cold-water-for-health-and-vitality/
Worth a read
Wow …. what a workout, killer.
I timed out with 13 pullups to go. I did the deads @55kg, I was happy with that weight as it really pushed me (Becca you were right).
Thanks to SImon, Becca & the rest of the 10am gang for the encouragement it was much appreciated, even though I timed out I’m happy with this result.
Opps forgot to mention my pull ups were with a blue band.
In regards to recovery, as an ex-footy player I’m a huge fan of ice & lots of it often!
Pretty sure I got something like 19:43? or 23? something with a 3 at the end. I lost my bit of paper before I wrote it down in my book.
45kg deads (maybe could’ve gone a little heavier, but felt a bit of a bruised/twinge sort of strange thing going on in my lowerback/tailbone area this morning, so broke the sets up into 5s and 10s after the first set and reset my posture in between to make sure I wasn’t putting myself in a bad position)
subbed ring rows for the pull ups, tried for the most part to do them in sets of 5.
Very happy with today, put me in a good mood all morning
As for the icing issue, I’m pretty new to this whole exercise thing in general (i.e. only started exercising on a consistent basis and actually pushing myself to work hard when I do it this year when I joined adapt), so I think it’s too soon for me to have an opinion on the recovery issues, but I liked Justin’s article and think he makes some good points on not just discounting icing completely or in all scenarios. For DOMS I am a bit partial to the old hot shower-stretch (hot water going and stretching out sore muscles while the bloods pumping around more easily from the heat in the shower), I tend to feel a lot better afterwards. I don’t think I’ve had too many injuries where I’ve needed ice (apart from that time that I dropped the bar from overhead on to my shin. that killed. oh and on my neck when i dropped a 65kg backsquat on myself. ouch!) I think I’ve only used ice as a temporary “quick, numb the crap out of it, that hurts!” kind of fix.
20:53 with 80kg dead lift and the biggest blue band I could find for the pull-ups
Dear Burpees, you know.
Ice or No Ice.
– I’ll just start out by saying that I have never had to ice since I started at Adapt saying that I think I would save it for the higher impact type injuries as Laya said.
17:28 – back was in pain yesterday/today so light deads ( 70 1st set and dropped 60 for last two). Feeling loads better following chiro
Pull ups cycle from kipping then yellow and orange bands to finish it. Great work by all in the 10am session.
I still rely on RICE. I have had great results from the plunge pool/spa/sauna rotation from pain relief side of things so I am on the ice side of things from previous success.
I miss crossfit on Wednesdays….. thank god after reading the workout.
Regarding Ice and hot showers etc…… I am a strong believer in using hold/cold recovery. For many years as a junior rep in various sports – we HAD to to the ice bath and hot shower after comps and hard trainings…. and I compare it to events where we did not have to. The results definitely speak for themselves as I recovered much better and could actually walk the following day after a hold/cold session.
I do believe you have to do it properly though… if you pussy out after 10 seconds in the ice bath – then it is not going to do what it is designed to do.
I could be wrong, but I do not think the scientific research is substantial enough to warrant the theory yet – keen to learn more if you guys know any more!
17:40, 65kg deadlift for the first 2 rounds, dropped to 55kg for the last round. Only did ring-rows this morning, arms were pretty sore. Felt like spewing again. Have realised I have strength, but no fitness! This new training is going to almost kill me but I’m sure it will make me stronger……right!?
Ice v heat….I have been using heat on my knees and it’s helping, makes stretching out alot easier as well
WOD : 13:10 RXd
Nice time Sach!
19:28 – scaled DL to 80 kg and Pullups with orange and yellow bands.
This was an EPIC WORKOUT!!!
Did under 20 mins as I was too shattered after WOD to remember the exact time.
Scaled to 90kg for DL’s but inspired by Ben yelling & everyone around me to keep going.
18:52
70kg deads
Pullups 27 strict remaining on orange band
Thanks to the 10am encouragement team.
I think this would be about the hardest workout I’ve ever done.
Deadlifts @ 80kg – thanks B
, and scaled the last 20 or so pullups on orange then blue band. I had nothing left.
21:03 all up.
My normal approach to DOMS is to limp around and complain for three days. Also I do the ‘hot as you can, cold as you can’ in the shower to relieve the pain, but since I’ve upped the exercise, I tend not to get DOMS as much as before. Keeping up blood flow through light exercise and stretching helps I find.
Deads @ 70 kgs then dropped to 65.
Only got to 30 banded pull ups. Had an epic dizzy spell unlike like I have felt before.
I ice impact injuries I sustain from playing alot of contact sport. For general soreness I just keep moving. Bit of blood flow seams to help.
110kg deads @15mins
Sometimes on odd occasions I use a hot wheat bag for some weirdness in my shoulders but since seeing the physio at Enhance and focusing on rolling out at home seems to be better.
Programming is killer fun,super hard but it’s loads of fun
Did this wod rxd weight but couldn’t get it together with my pullups , got 33 done . 17 off . Spuing .
80kgs deadlifts, made it through 25 pullups in the 20 minutes.
I need to get kipping to save having to do all of them as dead hang…
45 kg deads my back went in the last set of but managed to finish off the ring rows did a sets of 15, 10, 10, 5, 5, 5.
Physio said yesterday I need a lot of core strengthening and have awkward posture due to one leg being longer than the other and from overcompensating in pregnancy which jams up the right side of my lower back.
I have only used ice on sprained or strained ankles and knees when I played team sports, I’ve never felt I needed it any other time.
Heat pack has been helping my back today.
As for DOMS if I feel them coming on I sleep in my skins, does wonders! My first work out at Adapt was Kelly, Sunday my legs hated me but after a night in skins Monday I was walking normally again.
Completed all but the pullups within the 20 min. Timed out before I started pullups.
Deadlift @ 45 kg. Box jumps on a little box.
Burpees and box jumps are evil.
I only ice injuries that swell. I find the best cure for DOMS is stretching and low-intensity movement.