Week 16: Shoulder Press 5, 5, 5+ @ 40%, 50%, 60%
Please be sure to use the spreadsheet (linked right here)
Then, for max load:
Weighted pull-ups 3 – 3 – 3 – 3 – 3 reps
Post loads to comments.
Lots of personal records on the split jerks last week, Jake was no exception!
A note on soreness…
We've all been there: you head into the gym for another workout that stirs the butterflies in your stomach because you know this one's going to be tough. You throw your heart and soul into the workout and finish with a time that you're super excited with. You know the pain is coming, but when?
It seems that it's the fast moving, multi-joint movements that involve a larger range of motion (think: thrusters) that really cause this "delayed onset muscle soreness". You'll usually experience mild soreness as early as 8 hours after the workout and having the discomfort peak within 24-48 hours. Yep, you've damaged your muscle fibers and the pain is the proof. You've temporarily lost a little a muscle function and strength.
Is this what you should feel like after a CrossFit workout? To a degree, yes. Early on while your body is getting used to incorporating constantly varied, fast, multi-joint, full range of motion movements, it is continually adapting (i.e. getting stronger). The broad, general, and inclusive nature of CrossFit will test this adaptational response more than any fitness program out there – preparing you better for anything, including recovery.
So what do I do to reduce severe delayed onset muscle soreness? Be smart! Take your time and apply intensity gradually. Soon, your body will be ready for the greater demand having faced these challenges before. After experiencing this soreness once, you'll take my advice in the future – it's no fun struggling to get out of bed, and it also delays further training .
Do squats leave you as sore as they used to? How about pull-ups? Post thoughts on the matter to comments.
(Adapted from Tony Webster's article in Nov. 08 CFJ.)
