Thursday – February 23 – Ice Bath Time!
Read up – this is kind of a long one…(TWSS)
The CrossFit Games Open Sectionals are here – that means every Friday for the next 5 weeks you will be putting your current fitness level to the test. Whether you’ve dialed in your nutrition from the Refine Your Fuel Challenge or you’ve just got back from vacation – having a ‘fitness deadline’ is one of the best ways to stay motivated and stay in the game. These are workouts everyone can do whether you’re a newbie or you’ve been breathing fire for ages…don’t believe me? Friday’s WOD for week 1 is…drumroll please –
7 minutes of AMRAP Burpees (with a 6″ jump of course!)
Don’t lose sleep over it it’s just another WOD…
Sure it ends up like this…
Charissa mother of 2 – 111 reps…currently tied for 3rd in the world…
But that effort comes from this –
Community support and the best group environment. You’ll never do more reps alone that you’re going to do on Friday night. Want to find out what that’s like? What you’ve got in the tank. Trust me it’s a cool feeling and it’s a journey you should go on with yourself at some point. If you have before this Friday is right up your alley…and if you haven’t…then we’re waiting with open arms and are ready to help show you the way!
Which brings me to pre-competition preparation in the form of cold baths.
When I lived at the Olympic Training Center there was not a competition that I fought at where I didn’t do either a cold bath or contrast bath (1 minute cold 1 minute hot x 8 sets) before. It was part preparation and part ritual. Even now when I compete in weightlifting or CrossFit I HAVE to take an ice bath. I’m a big believer in this – I’ve bartered for ice in Vietnam and I’ve hoarded ice in Ecuador.
And I’ve done this because it works.
After weeks and weeks of strenuous training (and cutting a bunch of weight) my legs felt rested I was able to have some time alone to focus…and it was a great mental challenge. If this California boy could sit in an ice cold bath I knew mentally I was ready. Ready for anything. Sound familiar?
Here are some steps that I found online that are right up your alley for this Friday. I’ve augmented it slightly so it applies to CrossFitters (it was written for runners but the concept is right).
Enjoy – and we’ll see you Friday night. One last reminder – we’ll be doing the WOD at every class on Friday but the big party is Friday night at 5:30pm. We’ll have heats going every 10 minutes. I hope to see you and your fresh legs there!
Ice Baths 101-
Why should I take a bath with ice? It’s freezing! – The following is based on advice from runaddicts.net made relevant for you CrossFitters!
Yes it is chilling. Although most of us don’t like a cold shower an ice bath right after an intense training session can actually do wonders for your body. It’s a fact that right after an intense activity like a long run or a set of short sprints your muscles experience microtrauma. These are small tears in the muscle fibers which are perfectly normal for athletes. You’re probably feeling some of it when your muscles hurt after an exhausting WOD but you won’t feel every tear since they are as the name implies micro.
Because of the very low temperature ice bath also becomes a great treatment for muscle soreness strain and inflammation. It also prevents the breakdown of muscle tissues. The cold water will stimulate muscle cells to start repairing the muscle tears.
As you immerse yourself in the ice bath you’ll get relief from your sore muscles let’s say your calves. The good thing about the ice bath is that your other leg muscles are also being treated in the process like your hamstring gluteus and quadriceps. Thus it gives your body optimal conditions for recovery.
How can I do it at home? I don’t have a hydrotherapy pool?
You don’t have to be an owner of a five thousand dollar hydrotherapy pool for you to enjoy ice bath therapy. In fact you’ll just need a bath tub water and a lot of ice packs. Here are the steps that you can take to conduct ice bath therapy at home:
- Prepare a lot of ice cubes or packs
Remember that your target temperature for an ice bath is from 12° to 15° Celsius. You can make your own if you have a decent freezer or you can buy some at the nearest convenience store.
- Fill the tub with cold water before you run
Put enough water to fill up to your waists so that the whole lower body can benefit from the therapy.
- Right after your run add ice
If you have a thermometer you should measure how cold the tub is before going in.
- Slowly step in the tub and prepare for the extremely cold water
Things to remember
- Don’t stay too long in the tub
Ten minutes should be more than enough time to stay in the tub. Stay for more than twenty and you’ll risk suffering from cold-induced muscle damage.
- Your first few sessions will be the hardest
It would be a great idea if you would have something to keep you warm by your side perhaps a cup of hot chocolate or tea. You might also want to find something to do while under ice bath therapy. You could bring a running book or a magazine with you.
- Take a warm bath or shower around 30 minutes to an hour later
Muscles along with the tissues have a tendency to become stiff and tense in extreme cold.
- There are times when you might want to jump out of the tub because you can’t handle the cold
I would suggest that you try your best to handle it. Keep yourself motivated by keeping in mind that this therapy will help your muscles recover thus possibly allowing you to have a better performance in your next run.
- Extremely cold ice baths colder than the advised temperature could result to fainting
It’s always best to check the temperature from time to time. It’s also better if you let someone know that you’re in the tub with ice. Do this for safety reasons.
Now you’re quite ready to take an ice bath. The therapy will surely help you reach your athletic goals whatever they may be. Famous athletes will tell you that ice bath therapy works great. They believe that ice bath therapy gives them speedy recovery and at the same time helps in preventing injuries.
So what are you waiting for?
With Sectionals here you might want to consider taking ice baths to make sure you’re 100% ready for the big day. Quickly repair that muscle damage through regular ice baths after your WOD.
Ok here’s the deal. Thursday WOD’s aren’t designed for Friday’s competition. If you’re in that space where you feel like (and we’ve all been talking about this) that you really want to test yourself on Fridays then you should be RESTING on Thursdays. If you’re in that space where you’re trying to understand your engine learn more about CrossFit AND test yourself on Fridays…then Thursdays are PERFECT for you. I’m not going to program an ‘active rest day’ or ‘unloading day’ the day before. Why? Because if Sectionals are anywhere on your radar then rest is best. But if your main goal is getting ripped for summer getting in the fitness grove understanding more about this crazy new thing we call fitness then you definitely want to be here.
Questions on this and where you fit in? Email your Roster Coach it’s what we’re here for it’s the additional level of service we provide and it’s how we continually help each of you reach your individual fitness goals.
All Levels CrossFit-
A1. Hang Power Clean x 5 reps
A2. Weighted Pull Ups x 3 reps
50-40-30-20-10 reps for time
Level 1 CrossFit:
Skill: Double Unders
50-40-30-20-10 reps for time