Over the course of our workouts, we are bound to experience some muscle soreness. Sometimes WODs and/or specific movements will result in more soreness than others (*cough* – bear crawls – *cough*). The easiest way to treat your aching tissues is with a simple remedy readily available in almost any household – ice. The use of ice promotes the healing process while at the same time reducing the pain associated with the resulting inflammation. There are fancy products that one can purchase like the CryoCup for such relief. You can also make your own at home with some Dixie cups.
- Simply fill about 2/3 of the Dixie cup with water.
- Place in the freezer.
- When the muscle soreness creeps up, simply peel away the upper portion of the cup and massage the sore region with the exposed ice for about 10-15 minutes. Be sure to have a towel on hand as the ice will begin to melt.
- Repeat every 45 minutes to an hour. Be careful not to burn the skin with long exposure to ice massage.
For more about ice therapy, read Kelly Starrett’s take on why you should always reach for the ice before the ibuprofen.
WOD – 11.8.2010
5/3/1 Back Squat – Week 2
3 reps, 70% 1RM
3 reps, 80% 1RM
3+ reps, 90% 1RM
7 rounds:
60-yard shuttle run
7 handstand pushups
7 knees-to-elbows
Use the calculator (generously provided by our friends at Brickhouse CrossFit) to find your work sets today.
Enter your 1 Rep Max below to calculate your 4 week cycle
| Set 1 | Set 2 | Set 3 | |
| Week 1 | 5 x 65% | 5 x 75% | 5+ x 85% |
| Week 2 | 3 x 70% | 3 x 80% | 3+ x 90% |
| Week 3 | 5 x 75% | 3 x 85% | 1+ x 95% |
| Week 4 (deload) | 5 x 40% | 5 x 50% | 5 x 60% |
