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Day 3 of my CrossFit Journey: Managing Muscle Soreness

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Day 3 of my CrossFit Journey: Managing Muscle Soreness

Managing Muscle Soreness

You know the kind of soreness that makes you age 20 years overnight? We have all been there. Even to the point today, I was at Bishop Kelly High School modifying and exercise for an athlete, she was tiny and doing reverse hypers on the GHD was tough for her as she kept falling through the pads, so I showed her a modified superman/woman, and dropping to the floor to show her the exercise felt like eternity, even to the point where I laid on the ground for about 20 seconds afterwards. That’s the soreness I feel today.

Some people would argue that I need to take a rest day to recover, and I plan to. But some would say that you aren’t really doing anything unless you are sore. I disagree with the latter. I surely don’t believe that you must be sore the next couple of days to make it a “great workout.” But that is the stigma in the fitness industry right now:

“I’m not sore, so I am not going to see results.”

Last time I checked if you are sore all the time, you aren’t allowing your body to recover and then that could lead to “overreaching” or even “overtraining.” (These two topics will be discussed down the road).

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I’m not judging these CrossFit workouts off the fact that I can barely move today. I am judging them because my body is performing new movement patterns that it hasn’t been accustomed to in a while. I mean take today’s workout for example, I never do Overhead Squats, I may use them in assessment testing, but never in a workout.

So, because of this, my body is going to “feel it!” My thoracic spine extension isn’t where it needs to be so that will be a limiting factor as I go through the movement, of course my squat isn’t where it needs to be as I continue to use weightlifting shoes with an elevated heel. Lastly, I haven’t done over 100 pushups since High School. So yes, I will be sore, but it is more about the new movements than the workout intensity for me.

What A Great Time To Be Alive!

So, as we continue to go through this journey together, focus on the whole pie of your fitness, not just one piece and never judge a workout off the intensity of how sore you are.

Today’s workout was tough, but good:

Overhead Squat – 5x3 – Max weight was at 95lbs, doesn’t seem much but I do have a torn labrum on my right shoulder, so as a push the bar up my right shoulder likes to go into internal rotation. No Bueno! This will be a constant observance as weight increases.

  • 5 rounds for time:
  • 21 push ups
  • 15 overhead squats (95lbs was the prescription, I did 65lbs)

AGAIN, ALWAYS SCALE THE WORKOUTS TO WHAT YOU CAN DO, IT IS ABOUT COMPLETING THE WORKOUT NOT DOING THE WEIGHT THE PRO’S CAN DO.

Total Time: 11 mins 20 seconds. Arms will burn on this, but an overall great workout! Now time to go recover!

As always, contact me about any questions you may have. We're here to help.

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