Are you sore? Want help?

This week we've really blasted our legs. Some weeks, it's our shoulders and chests that get pummeled. Pretty much, our bodies get WORKED in CrossFit. Face it, when you work out hard, you get sore. It's part of the package. But you can manage your DOMS (delayed onset muscle soreness) by doing a few things!

Foam rolling! Amazing at aiding recovery time in addition to a myriad of other uses. Check out www.mobilitywod.com for videos and a plethera of advice on keeping your joints loose, muscles stretched and all things mobility! Kelly Starrett is the BEST!

Dixie-Cup ice! Say good-bye to the days of flopping a bag of frozen peas on your sore muscles or tweaked knees. Ignore all those fancy ice-wraps and don't even bother loading up a zipped baggie with ice cubes. Freeze a bunch of mini-dixie cups filled with water. When you need to ice something, peel off the top part (see photo) and then MASSAGE the ice onto the needed area for 5 minutes. Five minutes of ice massage equals infinity of time with a lame bag of peas. Just trust us!

Water! Drink your water. A lot of it. Like every single person, working out or not (and if your'e not, why???) should be consuming at least 100 oz a day. Yes, I wrote 100 ounces! Your body needs hydration. If you are thirsty, you are already starting the dehydration process. Muscles cramp up from lack of water. Not only will plenty of water help with muscle recovery, it was greatly aid in weight maintenance (and loss) and also hydrated skin is firmer and plumper (read less wrinkles!). Um, and do we really need to go into the subject of 'waste'. Ahem, you know….potty talk! Water is the key to that business too. If I ever run into a member of CrossFit Georgetown, you better be gripping your water bottle! :)

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WOD:

Monday:

5 Rounds--

3 HEAVY deadlift

3 MAX height box jumps

20 Switch squat jumps

*rest :60 between rounds

then….

5 Rounds--

10 Pull-Ups

20 Sit-Ups

*rest :30 between rounds

Tuesday:

5 Rounds--

20 Back Squats (135/95)

100 m sprint