Workout of the Day (WOD)

Friday 8/24/12

In case you didn't know a handful of us are competing at WODfest this weekend,, Love to see some of you come by to cheer us on, hang out and have fun.


August 26th, 2012, Registration will open at 7:00 am. Athlete meeting will be at 8:00 am and the first workout will be at 8:30am.  This will be going on all day.


Gas Works Park in Seattle

Ohhhhh the pain


Recovery is key 


This got me thinking about recovery and ice baths.  I've used ice baths my entire competitive career and they do wonders.  I still use them even when on vacation.  The last time I was in Las Vegas I walked (maybe stumbled) for hours and hours to where my legs, calves and feet were wrecked, so I got back to the hotel, sat in an ice bath and was ready to hit it again the next day.

First, a brief summary of the science courtesy of Link:

The logic behind ice baths relates to the muscle damage that results from hard workouts. This damage is actually a good thing for our fitness. You train hard, which creates microscopic trauma to muscle and connective tissue. During your recovery period, those “microtears” repair themselves just a little bit stronger than they were before. (Say it with me, kids… you don’t get fitter while you are training, you get fitter while you are RECOVERING from training.) 

But the damage done during a hard training session also produces muscle soreness and inflammation, which can interfere with subsequent training. Ice baths temporarily constrict blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. And immersion allows controlled, even constriction around all muscles, effectively blunting microscopic damage that you may not even feel. (You may hit the tub to relieve sore quads, but your calves, hamstrings, and hip/knee/ankle connective tissues will all gain the same benefits.) 

The second advantage involves a physiological reaction provoked by the large amount of muscle submerged. After the initial shock of the ice-cold water, the body responds with vasodilation – a rapid circulation which flushes the damage-inflicting waste from your system. Once out of the bath, the area warms up again, and new blood rushes in to help the healing process. 

As with most things in life, a little bit of preparation goes a long way.  Here are some things you’ll need/want to have on hand:

 ■ Tub filled with cold water

 ■ 3-5 bags (30-50lbs) of ice

 ■ Timer

 ■ Socks, sweatpants, and sweatshirt ready for when you get out

 ■ Entertainment/distractions (book, magazine, videos, etc.)

Finally, a few tips to make your experience as easy and beneficial as possible:

 ■ Just get in.  Don’t waste time dipping your toes in to test the water.  It’s not getting any warmer.  Just step in and sit down.  After a few minutes, your body will numb and your breathing will return to normal.  You’ve subjected yourself to more painful metcons.

 ■ Don't go commando.  Wear a little bit of clothing to protect more sensitive "no means no" areas.

 ■ Set an alarm and turn the clock away from you.  You’ll want to stay in for 15 to 20 minute and there’s nothing worse than staring at the clock, counting down the seconds.

 ■ Relax.  Watch a TV show or movie, read a book, browse the internet; anything to keep your mind occupied.

 ■ Be careful getting out.  Your legs are going to be a little numb.

 ■ Allow your body to warm slowly.  Some of the benefits come as the blood flushes back into the muscles and your body warms itself.  Don’t rush to a warm shower or rub excessively with towels.  Simply throw on your sweats and walk around or sit on the couch.  You’re going to shiver a little.

Strength:  Backsquat 2x2x2x2x2+ (75, 80, 85, 87.5, 90%)


3 Rounds

5 Muscle Ups (3 to 1 Ring Dips to Muscle Ups)

15 Push Press (95/65)

25 Sit Ups

50 Double Unders

Whoo Hoo New T-shirts!!!!!

It's tough to be a Superhero with todays social media. 

Thank you internet.  My new favorite site.......for the next few days :-)

Today's Workout

Tomorrow's Workout