Frenzy here is an awesome article. I think we all need a little cheering up and maybe a kick in the pants.
Crossfit is tough! There is no doubt about it! But I have heard a lot of talk about soreness lately and I think we need to isolate and define it. Soreness is the result of lactic acid build up in the muscle tissue due to hard work. It is a by-product, or a waste product, that occurs following strenuous exercise when the muscle works at an elevated capacity. This means more than your regular routine, whatever that is. So I think your crossfit workouts pretty much define that element.
What soreness is NOT, is injury! I admit, it can hurt pretty badly. I have felt it, I am not superhuman. But there is a big difference between being sore and being injured. Injury occurs in a split second. It is a sudden pop, a stabbing pain, an immediate oh shit that hurts! And it occurs DURING the actual movement. It is not waking up the next morning and not being able to get out of bed because your legs or your back are sore. The reason that this happens is because you have been lying still all night and the lactic acid has had a chance to pool in the muscle tissue leaving pockets of acid that make you hurt. An injury is something that takes weeks to recover from and requires medical intervention and rest. That is not what is happening here.
What you have been experiencing is called DOMS, or delayed onset muscle soreness. This usually occurs 1-2 days post workout. How you get rid of it is in fact, MORE EXERCISE! You have to flush the lactic acid out of the muscle tissue, and your body’s only way to do that, is through increased circulation. Increased blood flow to the area pushes the acid out and puts new fresh blood in its place relieving the soreness. The worst thing you can do is sit on the couch and complain about how sore you are. That is doing nothing to remedy the problem. Get up, move around, and stretch a lot! Get your butt back in the gym!
What most people find is that after they warm up for a little while, they feel a lot better! That is the fresh blood circulating and flushing out those tired aching muscles. You are only prolonging the issue by being still and doing nothing. This is why I stress so much stretching multiple times per day, especially if you have a desk job. Get up and move around often, especially following a difficult workout. The more you move around early, the less sore you will be later.
Also know that if you were never sore, you would never be making any progress. Soreness indicates improvement. Yes, we can sit around and do abmat situps and pushups all day but no one ever made any type of body change or performance goals by doing the bare minimum. We push in here because we are tough, we have drive, and we want results. So suck it up and get back in here! You have people in here to support you and who are experiencing the same things that you are. We are going through this journey together, so let’s get back to it and kick some a@#!
2×800 2 min rest after each 800
4×400 1 min rest after each 400
4×200 1 min rest after each 200
(30 min cap)
At the 3o min mark
Plank Hold :30 sec ON/:30 sec OFF x 10 min.