No 6:30pm Class Today & Thursday
The Giants are going to the World Series! Since the fans' post-game craziness has increased dramatically with all the excitement, there will be no 6:30pm class today and Thursday for safety purposes. Please take note. Go Giants!
I'm a polar bear. I'm a polar bear. I'm a polar bear. This is your new mantra. What do polar bears love? Eating Paleo, for starters, but they also really love ice. Ask any polar bear. When you're a big, savage, hard-working animal, there is nothing better than a dip in frigid waters to restore your strength for another day of being a totally awesome apex predator.
Why?
You know it when you've worked hard. The next day and particularly the day after, soreness sets in, and suddenly your legs are blocks of wood. Delayed onset muscle soreness (DOMS) can keep you from your training program and generally make your life miserable. Using ice can help combat DOMS - in fact many report feeling fully recovered the day after an ice bath. Ice therapy is thought to constrict your muscles, helping to heal microscopic tears, reduce swelling, and provoke a blood rush which flushes waste from your system.
Ice Baths
Not all of us have the opportunity or desire to jump into freezing cold ocean for a post-WOD paddle. This is where the humble bathtub comes in. For general muscle soreness, this can't be beat. Here's what you'll need:
- A bathtub
- 2 bags of ice
- A sweater & a hat
- A hot beverage of your choice
- A book, music player, or something else to distract you
Run a cold bath and dump in your ice. Make sure the water will completely cover your legs. Don your sweater and hat, and have your hot beverage at the ready. Get in there and chill for 10 minutes. Be sure not to take a hot shower directly afterwards - wait 30 mins to an hour afterwards to get the full benefits of your bath.
The right way to do an ice bath. Courtesy of www.tricoachjill.com.
Contrast Baths
Contrast baths are another way to speed your post-WOD recovery. This involves a one minute cold plunge followed by two minutes in a hot tub, for 3 or more times. It's hard to set this up at home unless you have a separate shower & bath. If not, your best bet is to hit up Kabuki Springs & Spa or the Imperial Day Spa.
Ice Massage
A super targeted way to ice is using frozen water in a cup to massage your sore muscles. Much like using an ice pack for 20 minutes on, 20 minutes off, ice massage is for specific areas. Either freeze water in a styrofoam cup (leave room in the cup for the water expanding into ice!) or check out the Cryocup for those serious about their ice massage or wanting a more sustainable option. Once you have your weapon of choice, massage in small circles for 5 to 7 minutes. You'll need a towel to catch drips as the ice melts. Keep that ice moving!
DIY ice massage using a styrofoam cup. Courtesy of CrossFit Invictus.
Workout of the Day
Time Trial
800m run
Tabata:
- Row (for calories)
- Clapping push ups
- Box jumps (24" | 20")
Rest 1 min between exercises.
What do you think?
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Whoa...where did you get that picture of me at the top???
Pablo Fuentes said this on 10/27/2010 at 12:51PM
Great post!
Ion Feldman said this on 10/27/2010 at 04:40PM
THIS IS A GREAT POST! I am going to date myself here and a few of these facts may be off just a little but not TOO far. Anyone remember Edwin Moses?! This guy was AMAZING! He did ... no, he DOMINATED the 400m hurdles for nearly a decade ... literally winning EVERY race he entered including worlds and the Olympics twice! Legend has it that he took a 10 minute ice bath after EVERY practice and competition. I think it helped his longevity in such a brutal event. THANKS UB!!! I am inspired to take my first ice bath in 10 years this coming Fri after hard lifting. God i hate them but you feel SO much better afterward.
Joan Greve said this on 10/28/2010 at 10:08AM