Soreness: Why, When, & What to do

As we turn our calendars to July, we find ourselves in the middle of summer. A time when many lose sight of their goals. But here at Worthy, we have goals and are aggressively motivated to achieve them. That means increasing muscle size and tendon strength with our hypertrophy program while honing technique and skills—personal bests happen where skill meets strength.

New programming means a new form of muscle stimulation, and that probably means a little soreness. After a great day of training you head home triumphantly, but when you wake up…legs! oh, the legs hurt! Experienced athletes are quite familiar with the scenario, and many don’t mind waking up with an aversion to taking the stairs. If you’re a new athlete, don’t worry soreness is normal.

Here’s why.

The equation for growth and strength has many variables—particularly important for this discussion is muscle damage. As we train, our muscles undergo stress, causing microscopic tears to the muscle fibers. Our body’s react by repairing these tears, and the result is a larger, stronger muscle fiber.

The result may also be some discomfort. Again, this type of soreness is normal, and it is not injury. Delayed Onset Muscle Soreness (DOMS) is strongest roughly 36 hours after training, so you can expect to be sore for a couple days post workout. The exact biological process of DOMS is not fully understood, but here are a few tips that have been shown to improve your level of soreness:

  • Eat a Healthy, Balanced Diet of REAL Food—The benefits of food go beyond raw energy. Whole foods carry a vibrant balance of micro- and macronutrients your body needs to rebuild, along with benefits science has yet to explain. If the ingredient list is longer than 5 items, it’s probably not what you want.

 

  • Along with eating well, staying adequately hydrated should be top on everyone’s list. Water is used in literally EVERY SINGLE BODILY FUNCTION. Notice the boldness, it is that important. Performance, recovery, mood and health will show signs of decline with as little as 2% of your bodyweight is lost via fluid loss. Remember, if you are thirsty, you are already dehydrated.

 

  • Warm-Up and Cool-Down—A proper warm-up and cool-down routine is standard procedure for every athlete. Warming up prepares your muscles for motion and intensity, preventing injury. After an intense workout, your body is still swimming with the byproducts of exertion (ever feel like you suddenly have giraffe legs?). Cooling down helps flush your system of these byproducts to prevent unnecessary soreness.

 

  • Allow for Recovery— Every day isn’t max intensity day—for a reason. DOMS, unlike injury, improves with light activity. Thursdays and Sundays at Worthy are recovery days, and they’re just as important as heavy lifting days or intense workout days. For more information on active recovery, lookup the November posting “The Importance of Active Recovery” by coach Jared Bradford.

 

  • Communicate with Coaches—Talking honestly with your coaches about how your body is feeling allows them to better understand your situation and give more direct advice on how to reduce or prevent your soreness. As a coach, knowing where and when an athlete is feeling discomfort helps me pinpoint a cause and offer a possible remedy. This also sheds light on signs of potential injury, should one ever arise.

 

Remember, Soreness is a normal part of training, and its perfectly ok to be sore. DOM soreness is most intense in the couple days that follow training. Having the diligence to eat well, stay hydrated, warm-up/cool-down, and embrace recovery days can drastically reduce how sore you are. Finally, communicating with your coaches is key. Their eyes recognize how you’re moving, but you can tell them best how you’re feeling. ”

 

03.26.2014

Have signed up for the CMU Snapshot Scramble?? If not, ITS NOT TOO LATE!!! You have until Sunday at 5pm to register and turn in your teams payment!!! Not sure what I am talking about? Look it up!! ALL PROCEEDS GO TO THE SOUP KITCHEN and its a fun time for all!! Teams of 3 please! If your interested and want more information, comment on here and I will get you all set up 🙂

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WARM-UP: 5 Rounds:
         5 Good Mornings
         5 Deadlifts
         5 Back/Front Squats (alternate each round)
STRENGTH:  10:00 to find a heavy:
           5RM Deadlift from blocks (around knee height)
WOD:  AMRAP in 5:00
      A1: 20 Wall Ball (pace)
      A2: Weighted Sit-ups
      A3: Power Snatch 95/65#
---REST 7:00---
      AMRAP in 5:00
      A1: 10 Calorie Row (pace)
      A2: Double Unders
      A3: Hand release Push ups

03.12.2014

It’s a VERY special day here at CFW!! Today marks our 2 year Anniversary!! I cannot believe 2 years have gone by since we first opened our doors and started this awesome crazy journey!!! Here are some pictures from the very beginning:

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WARM-UP:  5 ROUNDS:
          5 GOOD MORNINGS
          5 DEADLIFTS
          5 THRUSTERS
STRENGTH: 10:00 TO FIND A 5RM DEADLIFT
WOD:  AMRAP IN 7:00
      A1.) 10 BURPEES (pace)
      A2.) TOES TO BAR
      A3.) THRUSTERS W/ EMPTY BAR
---REST 7:00---
      AMRAP IN 7:00
      A1.) 30 DOUBLE UNDERS
      A2.) CLEAN & JERK 115/85# (40%)
      A3.) WALL BALL 20/14#

03.05.2014

WARM-UP:  5 ROUNDS:
          5 Good Mornings
          5 Deadlift
          5 Sit ups
          5 Mountain Climbers
STRENGTH: 10:00 to work up to a heavy (only if form allows) 5RM Romanian Deadlift (RDL) pace:5010
WOD:  AMRAP in 7:00
      A1: 20 Thrusters 45# (pace)
      A2: Slam Ball
      A3: Wall Ball 14/20#
---7:00 REST---
      AMRAP in 7:00
      A1: 30 Double Unders (pace)
      A2: KB Swings
      A3: HSPU

02.19.2014

photoThere is quite a bit of space on the “2014 GOALS” board! Please write up your goals so we can hang this to remind everyone what they’re working towards!:)

WARM-UP:  5 Rounds:
          5 Good Mornings
          5 Dead Lifts
          5 Sit Ups
          5 Mountain Climbers
STRENGTH:  10:00 to hit a heavy Dead Lift cluster:
           1.1.1.1.1.
WOD:  AMRAP in 7:00
      A1.) 15 cal Row (pace)
      A2.) Slam Ball
      A3.) Kb Swing
REST 7:00
      AMRAP in 7:00
      A1.) 10 cal Row (pace)
      A2.) Wall Ball
      A3.) Double Unders

02.12.2014

WARM-UP:  3 Rounds:
          3 Shave & Receive
          3 Front Squats
          3 Pull Unders
          3 HHCl (High Hang Clean)
          3 HCl (Hang Clean)
          3 SJ (Split Jerk)
STRENGTH:  10:00 to build up to a heavy:
           3 position Clean & Jerk
           [High hang, hang, low hang, and Jerk]
(partner)WOD:  7:00 AMRAP
               200m Row (pace)
               KB Swing (russian) (score)
               HSPU (handstand push up) (score)
            REST 7:00
               7:00 AMRAP
               15cal Row (pace)
               Deadlift 185/135# (score)
               Weighted AbMat Sit ups (score)

01.21.2014

WARM-UP:  Hit a set every 1:30:
          5 @ 30%
          4 @ 40%
          3 @ 50%
          2 @ 60%
          1 @ 70%
STRENGTH:  DEAD LIFT:: 15:00 to find a 1RM
(partner) WOD:  16 total 1:15 Rounds
                A1: 6 Box Jumps 
                    6 Clean & Jerks 115/95#
                      Double Unders for remainder of time
                A2: REST

Post in comments what your 1RM Deadlift is! Coach Jeremy hit 500# today! WOOT-WOOT!

1.17.2014

WARM-UP:  3 Rounds of Cindy:
          5 Pull ups
          10 Push ups
          15 squats

          3 Rounds with an empty bar:
          3 Hang Snatch (HSn)
          3 High Hang Snatch (HHSn)
          3 Overhead Squats (OHS)

STRENGTH:  E2M: 3@60%, 3@70%, 3@80%, 3+@90%
           1.) OHS
           2.) Pull Ups           

WOD 1:  21-15-9
        Burpees
        Push PRess 95/65#
--REST 3:00--
WOD 2:  9-7-5
        Burpees
        Push Press 95/65#
*record time for WOD 1, and total time for both WODs.

01.14.2014

S.M.A.R.T. Goals meeting is tonight at 7:15! Come learn about making S.M.A.R.T. Goals, and how to achieve them! Bring paper to take notes along with specific personal/professional and fitness goals in mind!

WARM-UP:  3 Rounds:
          5/5 External Rotation
          10 Banded Pull Aparts
          5 Single Arm Rows
STRENGTH:  1.)10:00 to find a Dead Lift 3RM
           2.)E2M Chin-Ups:
              3@60%, 3@70%, 3@80%, 3+@90% 
(partner)WOD:  18 1:00 Rounds (total): AFAP (as fast as possible)
               A1: 5 box Jumps 24/20"
                   5 Clean & Jerks 115/75#
                   Double Unders remainder of minute 
               A2: Rest