I’ve been challenged as a CrossFit Affiliate. For the next 30 days, I need to post something relevant every day – a blog post I wrote, a great picture, post a relevant link. It’s called the S.E.E.D. project – Something Exciting Every Day. So, let me know how I’m doing over the next month.
We start today off with an old debate – Heat or Ice?
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (45/25#)
10 Shoot-throughs
Rest 30 sec between cycles
“HEAT or ICE?”
Now that I am in my “late thirties” I ask this a lot!
…my two cents
Chronic overuse injuries: BOTH!
Acute injuries like sprains etc. (within the first 48 hours), or controlling inflammation: ICE!
Relaxing muscle tissue & increase blood flow: HEAT!
Never more than 20 min for either!
WU x2
Deadlift x 5 105-120-135-145-150
WOD
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (45/25#)
10 Shoot-throughs
Rest 30 sec between cycles
My first try at shoot-throughs, wow that was humbling! I think my 100 year old aunt would’ve been more successful.
The good news is, I miscalculated my score at the gym, I got 70, not 60. 🙂
Good work Michelle 🙂
First 24-48h of injury (or muscle pain): ICE (which I have on my quad muscle at the moment)
To release tension and allow blood flow to promote healing: HEAT
On the subject, has anyone ever tried an ice bath after a gruesome workout? It is painfully awesome! 🙂
I always wonder… guess I’ll find out at Tough Mudder.
…and a mud bath…and electroshock therapy…and fire…and…
Running hills, ice, mud, fire, electric shocks… All that’s missing is an army of goblins, some giants and a dragons and we’d be in a fantasy epic.
Dave used to make me take ice baths after WODs because of my back/hip issue. Worked like a charm.
WUx2
Shoulder Press 5x
70-75-80-85-85
WOD (modified due to a pulled quad muscle)
AMRAP in 2 min
10 Overhead Squat (45# plate)
10 Shoot-throughs
Rest 30 sec between cycles
Score: 105
Holy hell OHS with a plate is hard!!
OHS with a plate? Don’t want to do those any time soon…
Nice job on the WOD too. “Modified” does NOT mean “easier”…
Ice is it for me! Prayer! That’s what up!
Yup, I found religion at Crossfit too…
WU x 2
Back squat x 3
135-150-165-180-190 (Pr for reps)
WOD
3 cycles of:
AMRAP in 2 min
-10 lunges (45# plate)
-10 Shoot-throughs (or walk throughs… more like crawl trhoughs at the end)
-Rest 30 sec between cycles
Total: 64
Shoulder press x 5 to 125, last set only 4 reps
Wod 45 #
Total : 115
Deadlifts (5) 95-115-135-145-155
WOD
3 cycles of:
AMRAP in 2 min
-10 lunges (35lbs plate)
-10 Shoot-throughs
-Rest 30 sec between cycles
Reps – 83
Nice pic Lisa. I love heat, I hate ice.
Heat for Grand Marnier, ice for rum and coke…
HAHAHA! Injury? What injury?
Best answer of the day
WUX2
Push Press X 5
95-105-115-125-135
WOD
3 cycles of:
AMRAP in 2 min
-10 lunges (45lbs plate)
-10 Shoot-throughs
-Rest 30 sec between cycles
Toatal=73
Couldn’t shoot back…had to step
wu as posted
cleans 5 @ 95, 105, 115, 125, 125
technique felt better
WOd as posted
OH lunge @ 45 lbs
shoot throughs
total score 94
tough work out
Lunch break
WU x 1
WOD Rx
total = 128 reps
Holy shit!
You are a machine Maria!! Mighty little machine 🙂
Wow Nice Job Maria!! 🙂
wow!
Holy poopers! Great score!
Killer score Maria!
WOW! great job Maria! That’s crazy!
Thanks guys! Stubby legs lol I didn’t have far to shoot through 🙂
WU X 2
Skipping practice
Overhead Squat X 5
65-75-85-90-95
WOD:
3 cycles of:
AMRAP in 2 min
-10 lunges (45#)
-10 Shoot-through
-Rest 30 sec between cycles
Total = 82
After the 1st round they were more “shoot-through & walk backs”
Rowed 500m – tried to slow down and focus on form: 2:00
WU X 2
Push Jerk x 1
70-80-90-105-115 (pr)
wod as Rx’d: 70
WU x2
push jerk x 5
110-130-150-165-185 (2 reps)
WOD
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (45#)
10 Shoot-throughs
Rest 30 sec between cycles
Total: 82
did the 1st 10 shoot through Rx but the rest, I had to step on the way back.
WU X 2
strength – Overhead Squat X 5
50, 55, 65, 65, 65(Thanks for the help with my OHS Pat)
WOD:3 cycles of:
AMRAP in 2 min
-10 lunges (45#)
-10 Shoot-through
-Rest 30 sec between cycles
Total reps. = 98
cash out – pec stretch
WU X 2
strength – Front Squat X 3
70, 75, 80(bad form), 65, 65(Thanks for the help Kevin & Pat)
WOD:3 cycles of:
AMRAP in 2 min
-10 lunges (25#)
-10 Shoot-through
-Rest 30 sec between cycles
Total reps. = 89
cash out – pec stretch
WU x2
Press x 3
95-105-115-120-125
WOD
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (45#)
10 Shoot-throughs
Rest 30 sec between cycles
Total: 89
Heat or Ice?
To say the least being a competetive hockey player you get put to the test on a daily bases with practice after practice game after game with little time to recover. This past season in preperation for atlantics in Bathurst my coach insested that as a team we make ice baths a part of our after workout ritual. Whether it was office trainning to practice to game he was convienced that i was what our team need to be the best. After the initial shock of sitting in a tub of ice your body starts to embrace it you go from sitting in the ice for 30 sec to 10 mins.
Although you dont see the results immediatly your recover is much faster and a whole lot less painfull, it made moving the next day ten times easier and being able to performe at your best whether it be the finals or even making it around school.
All in all i would say ice all the way.
Just make sure that you pre-warn your family members that there’s likely to be alot of screaming as you hit the water:)
Oh Julia you will have to talk to my Taylor! She is a hockey player too!! LOVES LOVES LOVES IT!!!
1xmob
2xWU
Strength press x 3
45-95-115-125-130-135-140-145
WOD Rx
132
This was another ‘easy on paper’ types.. Had never done shoot throughs, not in a big hurry to do them again!! :)) but a really good workout.. Great job 6:30!
Great score on the WOD. Shoot-throughs are tough!
Great article Kevin!
I’m always wondering “cold or hot” myself…
From the article, most say 2-3 days after injury, cold, and hot after that… and the last one says that this no loger is the plan of care… wich confuse me a little…
My legs have been sore for about a month and a half now, and I keep taking hot baths but, am I making it worst?
I like this challenge! 😉
WU x2
Strength: Deadlift 65-75-75-85-95
50 scaled toes to bar on floor
WOD
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (25#)
10 Shoot-throughs
Rest 30 sec between cycles
Total: 75
This was just GROSS… I fell on my ass 4 times going backwards in the first round..then decided to walk back.. I took my shoes off as Chris suggested to me and just about ripped my toes off in one rep..
On a more positive note it was my first time using 25# for overhead lunges.. To date I had only used 10# for these, so I was happy with that part. 🙂
Good work on the 25lb plate Sarah!
Congrats on doing the WOD with 25# plate! Nice job!
WU x2
Strength: Push Press 95-110-130-150-155
WOD
Complete 3 cycles of the following:
AMRAP in 2 min
10 Overhead Lunges (45#)
10 Shoot-throughs
Rest 30 sec between cycles
Score: 95
Thought I had my first rx wod but Kevin denied me saying my last couple of shoot throughs weren’t right…….GRRRR
Sorry Sar about your foot.. only you would injure yourself that way! You were doing them better without your shoes on until the wod started I guess.. 🙂
Nice work Chris 🙂
WOD: Scaled 85 reps
I almost cherry picked this WOD tonight because I knew my lack of flexibility was going make this WOD brutally tough. Shoot throughs are a huge goat for me.
Although my shoot throughs were not pretty to watch, I was able to jump forward without too much difficulty which I was unable to do the last time I did these! Maybe by the next time we do them, I will actually be able to jump back through! So all in all, I did not swear, not even one time, and I am happy that I did not cancel.
Good on you for taking on a WOD with one of your goats (and a brutal WOD at that!). From what you have described, you are making some great progress with shoot-throughs (I freaking hate them too), and they are going to keep getting better 🙂
WOD: Rx’d with 25 lb. lunges
Total Reps = 83.