WOD 08.25.10

Aug 24, 2010 CrossFit WOD
Posted by crossfitproper

“Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”  - Doug Larson

Every now and then I get the question of “When do you stop getting sore?” or “Since you’ve been doing this for so long do you get sore?” The answer is HECK YES. For those of you who haven’t seen me in the gym lately, my legs are pretty much of no use to me right now. I hobble and pull myself to places with just my arms, it makes me laugh! (Thanks to whoever invented hand rails!) In all my suffering of sitting down and standing up off the toilet, I thought I’d ask you guys a question.

When your sore as heck what do you do to help ease the pain?(Question of the day!)

Me personally?  I just work through it and try to keep my muscles loose. Stretching helps a ton and so does foam rolling/using the lacrosse balls. As far as maintenance goes on your body, Kelly Starret, the CrossFit Mobility Guru, has a blog he just started. It is one I will start following religiously because he does offer a ton of good info. (You should too! Think of it as your CrossFit homework!) If you want to step your game up this is another great tool to do so!!!  Check it out.  http://mobilitywod.blogspot.com/

Better mobility helps most in improving an Overhead position and also in the depth of a squat. Also it helps prevent injuries! Check out K-Star’s blog!

WOD

“Test 3″

Tabata Squat
Max reps of Muscle-ups in 4 minutes

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Graham Holmberg 616 (22 x 28), Kristan Clever 575 (25 x 23), James Hobart 528 (22 x 24), Greg Amundson 525 (21 x 25), Heather Bergeron 368 (23 x 16). Post score to comments.

See “How Fit Are You?” – [pdf]