Do you find the stetching helps a lot with the decreasing the DOMS? Have you seen some good results from a steady stretching program combined with the WODS?
Stretching does help move the lactic acid around a bit for me. I am still working on gaining flexibility in my hamstrings so I stretch in the AM, before/after the WOD and sometimes in the evening. I find epsom salt in a hot bath works well for DOMS right before bed as well as lots of water to prevent cramping. It's what I do anyways, what do you do? Have you tried contrast baths? I haven't tried them yet. I also find that a couple times through a moded warm up really helps warm up the muscles and ease the soreness. That's about all i have on the subject but I find I am usually sore after a WOD no matter what I do. I thought it would go away once I got used to the routines (weight lifting mentality) but as you already know, you never get used to the workouts if you CrossFit. Nice time on Fran by the way!
For me I usually don't get the DOMS unless I really abuse a muscle group like doing the 100 pullups and 200 pushups in say "murph" (takes a lot more before I feel it in the legs). However I always seem to get the DOMS in my lower back no matter how intense or heavy the WOD is. I could do Helen with a 20# db or Diane at the full 225# DL and still be just as sore in the lower back. I think my hamstrings might be too tight so I've started stretching them well before and after the WODS. I have pretty good hip flexability so I don't think that's the problem. Do you know of any good lower back stretches? I've also tried a foam roller it helps a little but not enough. For the DOMS especially when I go crazy on my legs I do the contrast shower + light stretching and it works great but it doesn't seem to work on my lower back. I'll have to try the epsom salts. I was very happy with my Fran time although I spent 20 min lying in the fetal position in the squat rack after I had finished trying so very hard to fight off pukie. I couldn't do anything else that day or the next.
Sorry for not responding sooner Mike.I have a lower back stretch for you, try lying on your stomach, place hands under your shoulders. Slowly press up. As you 'feel' your limit, hold for about 30 seconds. Let me know if it helps.
I am a Level One CrossFit Certified Trainer, living in London On. I am on a fitness journey to get in great shape and help others in the CrossFit Protocols. Spread the insanity. A year ago I was 20lbs over weight, and two inches wider in the waist than I was at 26.I looked at my self in disgust, had no energy, and was a shell of my former athletic self. When I stumbled on to CrossFit it couldn't have come at a better time. The intensity of the training and the speed of the whole workout were very appealing to me. I fully embraced CrossFit, the intensity of the training, and the take no prisoners attitude CrossFit embodies. Doing the Crossfit workout of the day (WOD) and completely changing my diet and nutritional habits turned me on to elite fitness I longed to achieve. I loved it so much I got my butt to a CrossFit certification as fast as I could to join others in training the best way to work out ever!
4 comments:
Do you find the stetching helps a lot with the decreasing the DOMS? Have you seen some good results from a steady stretching program combined with the WODS?
Stretching does help move the lactic acid around a bit for me. I am still working on gaining flexibility in my hamstrings so I stretch in the AM, before/after the WOD and sometimes in the evening. I find epsom salt in a hot bath works well for DOMS right before bed as well as lots of water to prevent cramping. It's what I do anyways, what do you do? Have you tried contrast baths? I haven't tried them yet. I also find that a couple times through a moded warm up really helps warm up the muscles and ease the soreness. That's about all i have on the subject but I find I am usually sore after a WOD no matter what I do. I thought it would go away once I got used to the routines (weight lifting mentality) but as you already know, you never get used to the workouts if you CrossFit. Nice time on Fran by the way!
For me I usually don't get the DOMS unless I really abuse a muscle group like doing the 100 pullups and 200 pushups in say "murph" (takes a lot more before I feel it in the legs). However I always seem to get the DOMS in my lower back no matter how intense or heavy the WOD is. I could do Helen with a 20# db or Diane at the full 225# DL and still be just as sore in the lower back. I think my hamstrings might be too tight so I've started stretching them well before and after the WODS. I have pretty good hip flexability so I don't think that's the problem. Do you know of any good lower back stretches? I've also tried a foam roller it helps a little but not enough. For the DOMS especially when I go crazy on my legs I do the contrast shower + light stretching and it works great but it doesn't seem to work on my lower back. I'll have to try the epsom salts. I was very happy with my Fran time although I spent 20 min lying in the fetal position in the squat rack after I had finished trying so very hard to fight off pukie. I couldn't do anything else that day or the next.
Sorry for not responding sooner Mike.I have a lower back stretch for you, try lying on your stomach, place hands under your shoulders. Slowly press up. As you 'feel' your limit, hold for about 30 seconds. Let me know if it helps.
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