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A Little R & R

Over-training, over-training, over-training. Why talk about it? Because working out, for many of us, is an addiction. The thought of not exercising…egad…it’s like telling a smoker to lay off the cigarettes for a few days. No dice!

So many of us have aches, pains, and little tweaks…and what do we say? “It’ll be alright, it’ll go away.” Maybe, but most likely if we keep running, biking, swimming, and crashing around CrossFit like a bunch of wild dogs, it won’t.

What’s the motive? Why the addiction? Will we lose muscle? Will we get fat? Will we drop our VO2? Will we be sore next time? Will we not be able to keep up? Will we miss something? Why? Why? Why?

Here are some informative articles:

Runners World article on Recovery

Runners World article on Tapering article on Recovery (for some technical insights)

All this means…whatever. Our actions must align with our goals. If exercise fills a social need, then maybe we put up with tweaks and aches. But if our goal is to feel as good as we can feel, or to get a Personal Record, or to place in our Age Group in a race, then we best consider how over-training may be undermining that goal.
No matter what, make sure to take care of yourself!

Age doesn't matter at CrossFit Zone, Darcy doing a max deadlift
Darcy doing a max deadlift - 140lbs!
Age doesn't matter at CrossFit Zone, Darcy doing a max deadlift
Kathy doing a max deadlift - 140lbs

Congrats ladies! You did a great job on the deadlifts. You never thought you could ever lift that much or maybe you were afraid to let me know or I will increase your weights 🙂

Today’s Workout:


3 Rounds for time:

* Goofy means the opposite side that you normally use when doing a split jerk.

Crunch time

I know all you students are cramming for time right now, but it is important to keep working out to relieve stress and get your nose out of your books. CrossFit releases endorphins into your body, these chemicals make you feel happy. This will help to eliminate depression and anxiety that all students suffer from during exam time. So after exercising you get a “Natural kick ” which is longer lasting and safe unlike drugs or stimulants like caffeine.

Come down and do a workout and get in and out of the gym in 30 minutes. I will post 8 minute workouts at the gym available for you over the next couple weeks to accommodate your schedule.

Try doing a Tabata mashup, take 2 exercises and do alternating tabata intervals with each, having a combined total rounds of 16.

For example:

  • Deadlifts
  • Handstand Pushups

Do 20 seconds of Deadlifts, then rest 10 seconds, do 20 seconds of Handstand Pushups and repeat 8 times.

CrossFit Zone Victoria BC athlete Sarah after a tough workout

This week is baseline week, you will be going through your Success Journals and filling out as many Benchmark WOD’s and lifts as you can! Make sure to even pick the exercises that you don’t like or I will pick them for you 🙂

Today’s Workout:

Hero WOD: pick a Hero workout in your Success Journal that you have not done before.

Max Lift: pick a max lift you have not done, to get your baseline weight!


What the heck are D.O.M.S, you ask?  I’ll tell you. Delayed Onset Muscle Soreness (D.O.M.S.) is that soreness you feel a day or two after completing a hard workout. Since many of us workout 2-3 days on, D.O.M.S. becomes a regular occurrence. The good news is, it’s completely normal. The symptoms include muscle tenderness, soreness, weakness, and even swelling. As you’ve noticed, D.O.M.S. usually manifests a day or two after a particularly strenuous workout. It afflicts millions of people, from weekend warriors to hard-core athletes. Some dread it; others relish the feeling for days as proof that they’re making progress.

But how to deal?  There are some ways to make this soreness a little more manageable. The first is Time. Sometimes, you just need to give it awhile. The severest cases of D.O.M.S. shouldn’t last longer than 3-4 days. Most will subside after 1-2. Don’t forget about Contrast Therapy!  We already know that icing sore areas stimulates blood flow, which can reduce inflammation and promote healing. However, with hot-cold contrast therapy, the idea is a bit different.  Right after a particularly difficult WOD, try alternating hot and cold water in your post-workout shower. As you scrub down, alternate between the two temperatures. Switch back and forth every 1-2 minutes, ending on cold. This should help decrease blood flow away from the muscles, in turn decreasing possible inflammation.  Next up is Stretching. Try some light stretches, but be sure to stick with what feels comfortable for you. Massage is also another way to alleviate some of that muscle soreness.  If you feel you really need it, there’s always Anti-Inflammatories.  Down a couple Ibuprofen, which might help relieve some of your pain. Last, but certainly not least, is good old Exercise.  Warming up before your workout is always a good idea. Afterward, beset by D.O.M.S., light exercise can “train” your body to work through the pain. It’s not advisable to work through any particularly severe D.O.M.S., but it’s safe to get back on the wagon on the tail end of the soreness.  It can actually benefit you to workout with D.O.M.S. as long as it’s simply muscle soreness and not some sort of injury.

Getting D.O.M.S. means you’ve built some muscle! Think of a getting a new broom. The bristles are new and stiff but after time and use, it becomes flexible and works well. Same thing goes for your body. That soreness is you breaking your new “bristles” in.


CrossFit Zone Victoria BC, keeps your muscles strong and healthy
Follow these handy tips to help you relieve muscle soreness

Today’s Workout:

8 Rounds for time:

  • 8 Pull-ups
  • 8 Push-ups
  • 8 Deadlifts (95lbs /135lbs)
  • 8 Knees to elbows
  • 8 Front Squat (65lbs / 95lbs)
  • 8 Push-press (65lbs / 95lbs)
  • 8 Box jumps 24″ min
  • 8 KB swings (20lbs / 35lbs)