This is about a myth that just won’t die.
I hear people talk about the sore muscles they have from a workout, days after, and they blame it on lactic acid. Sorry, but that’s not what’s causing the soreness. Lactic acid is a by-product of intense exercise, but it’s cleared from your system very soon after exercise stops (returning to normal levels in 1 hour). Recent research shows that your body actually uses lactic acid as an energy source. When you feel a tingly sensation in your muscles WHILE you’re working out – that’s lactic acid at work.
So if it’s not lactic acid that causes your muscle to be sore for days, what is it?
DOMS (delayed onset muscle soreness) and it’s caused by small micro-tears in your muscles. It leaves you with weak and tender muscles, and a shortened range of motion. It typically occurs 24-72 hours after exercise. The main cause is eccentric contraction (the lowering of a pull-up or deadlift), when the muscle lengthens while under a load.
These micro-tears are actually a good thing. Your body tries to repair these areas, which leads to new and stronger muscle tissues.
Want to speed up recovery? Get your blood flowing. Massage, hot baths, low-intensity work. Ice baths have mixed effects in different studies (try it though).
So now you can stop telling your friends (or correct your friends when they tell you) that your muscles are sore from lactic acid. And now you know.
2 rounds with a 2 min break between each round
AMRAP in 5 min
10 Lateral Jumps
10 Mountain Climbers
10 Lunges
Compare to March 13/12
Please cancel my 10:00 am class today. I am registered for the 11:00 class but can’t seem to cancel it on the site.
Mobility
Wu x 1
Rons walk, jog, run warm up.. Nice change!! Good race gillyon.
Strength front squats
185/ 225/ 245/ 265 x 4/ 275 x 3 pr of 10 lbs
Wod 2 rds 5 min amrap
10 lateral jumps
10 Mt climbers
10 lunges
First round was 8 rounds and 2 lunges
Second round was 8 rounds even
Total of 502
Great class Ron!
Great work everyone!!
Recalculated score with Mt as 2 count instead of 1 is 417!!
Also registered for the hopper!! 🙂
Warmup
Walk, jog, sprint
OHS (3) 15-35-55-65-75 (pr). Pretty sure I can go heavier.
Worked on HSPUs. Got 5 in a row rx’d.
WOD – 590 reps. (1st – 10 rounds. 2nd – 9 plus 10 MC)
Recalculation score: 490 (250 + 240)
Mob wux1 (red band ring dips)
walk jog sprint
Deadlift
85-95-100-105-115PR
WOD amrap 5min x 2
10 laterals
10 mtn climbers x2
10 lunges
score 162+138=300
WU x 1
Walk, jog and sprint
Practiced 30′ inch box jumps..felt good.. more a mental block than physical.
Front Squat x 3
45-65-75
Went light…worked on keeping elbows and chest up and pushing knees out on the way down and up.
WOD: AMRAP 5 minutes x 2: 2 minutes rest between rounds
10 Lateral Jumps ( 1 count)
10 Mountain Climbers ( 2 count)
10 Lunges
First round: 6 rounds + 10 jumps= 190
Second round: 6 rounds + 5 jumps= 185
Total: 375
This WOD would most definitely be considered a goat WOD for me. To be honest, in the past, I sometimes shipped WOD’s with Mountain Climbers and Lateral Jumps.
I would not give myself an RX on this WOD today because my kness did not always touch my elbows, but my goodness I wish I had a camera to compare my range of motion just from even the last year. Goes to show, do the things you hate and you will see improvement!
Thanks for the push Jeff even though you did not know it!
Great class Ron!
Good job everyone!
nice job on the wod Corinna.. and you’re welcome for the push, and I did know it! thanks in return for pushing me! lol..
******************** IMPORTANT MESSAGE *****************************
Hey there 10am class, I made a mistake and your score for the mountain climbers should have been counted “2 touches counts as 1 rep”. The score for the side laterals and lunges stay the same. Make sure you change your score because if we do this again ya might be a bit disappointed with your results.
Sorry for the mix up.
WU x 1
Walk, jog, sprint
Push press x 5
135,155,165,175,185 (5# pr)
Wod:
Round 1: 7 + 4 mtn climbers
Round 2: 6 + 7 mtn climbers
WU X 1
Walk-Jog-Sprint
Foam Roll/Lacrosse Ball
WOD
Rd 1 = 5 Rounds + 1 LJ = 151 reps
Rd 2 = 4 Rounds + 10 LJ + 10 MC + 1 Lunge = 141 Reps
Total – 292 reps*
292 is score with one touch MC’s. 241 is total counting MC’s as 5 instead of 10,
Last time: 204 reps total
Strength Backsquat x 5
85-95-105-115-125
WOD 2 rounds AMRAP 5 min
10 lateral jumps
10 mountain climbers (2 count)
10 lunges
Total : 382 reps
Good one, had a nice few days rest. Fun one to come back to.
mob
WUx1
foam roll, lacrosse ball love..
back squats x 5
95-115-135-155-185 (did these as pause squats, concentrating on form. Felt awesome on these!)
wod Rx
6+3 jumps
6+10 mountain climbers
383
really liked this wod! great job by everyone this morning and thanks Ron for coaching!
Mobility
Lacrosse ball on lev scap and hips
WU x 1
Burgener x 2
Strength: Snatch practice to 65#. Kept light to work on form.
WOD (modified for Achilles)
5 min AMRAP of:
10 KBS @35#
10 Mountain Climbers (2 count = 1 rep)
10 Lunges
Rest 2 min
Complete 2 rounds
Round 1 – 5 rounds + 10 KBS (160reps)
Round 2 – 5 rounds + 2 KBS (152 reps)
Total = 312
Mobility
WU X 1
walk-jog-sprint 400 m
strength
Push press – 1 clean then 5 reps
135-145-155-165-175
WOD :
2 rounds AMRAP 5 mins w 2 mins rest between each round
10 lateral jumps
10 mountain climbers (1 count)
10 lunges
1st round – 6 even
2nd round – 5 +2 lateral jumps
Total reps : 332 ( with 1 count) 277 total counting MC’s as 5 instead of 10
Thanks Coach Ron!
Mobility
WU X 1
Walk-jog-sprint 400m
Strength: Deadlift X 5
95-145-160-175-185#
WOD :
2 rounds AMRAP 5 mins w 2 mins rest between each round
10 lateral jumps
10 mountain climbers
10 lunges
1st round – 5 even
2nd round – 5 + 10 lateral jumps
Total reps : 260 ( with MC’s as 5 instead of 10)
Thanks for coaching Ron!
Nice pic Kevin.
Good job on the sled pulls Kevin!
Thank you.
Mobility
WU x 1 + walk, jog, sprint
Strength: Push press 5x 55, 65,75,85,90
WOD: 2 rounds AMRAP 5 minutes with 2 min. rest b/w each round
10 lateral jumps
10 mountain climbers
10 lunges
1st round – 7 rounds + 6 lateral jumps (oops was doing opposite knee to elbow.. much slower thanks for pointing that out Ron 🙂 )
2nd round – 7 rounds + 3 squats
Total: 449 or 374 (as counting 25 reps per round)
Great class Ron. Thanks for the pointers on my pullups 🙂
No strength
wod: 334. (34 rep PR)