CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 10-02-2009, 10:18 AM   #1
Jade Jenny
Affiliate Jade Jenny is offline
 
Profile:
Join Date: Sep 2009
Location: Burlington  VT
Posts: 89
Am I too sore to workout?

So started following the CrossFit.com WOD last week of August. Took a couple of weeks but was able to more or less build up to the WOD as recommended 3 on 1 off. I've been following it but I am about a week behind on it, did that so I could schedule accordingly if I had to make use of certain equipment.

So I tweaked my lower back the other day (right in the small of my back) and took a day off from training. The day off would have been my third training day in a given series. In doing so I decided I would pick up on the given workout I left off and then skip the rest day and go into the next set of workouts. This was 3 days ago. So Wednesday night I did the max bodyweight bench, pull ups, and bodyweight squat, then thursday morning I did the 10,8,6,4,2 squat cleans with 50,40,30,20,10 sit ups (No GHD). So I did those two workouts within about 12 hours of each other. Now Friday I can barely walk. Yes my upper body is sore as well, but my legs are pretty much not useable.

Now I am new to the CrossFit thing, but I've been lifting long enough to know the different levels of sore. This is definitely up there with some of the worst days that I've had. From what I've read CrossFitters are more or less always supposed to be a sore, but to what extent I am wondering? So really my question is do I try and make my legs work and go workout or take the day off (or I was actually thinking of going into the gym and spinning on the bike real easy for a while)?

Todays workouts would be Angie, not super intensive on the legs, but still fast paced and enough squats to really bring some pain. Should I do it or rest, spin, etc?
  Reply With Quote
Old 10-02-2009, 10:33 AM   #2
Tom Seryak
Member Tom Seryak is offline
 
Profile:
Join Date: Jun 2008
Location: Dublin  Ohio
Posts: 389
Re: Am I too sore to workout?

The workout schedule on .com is meant to challenge the most fit "Crossfitters". If you just started, you are probably taking on too much. Either that, or you need to scale the wod's more appropriately. Recovery is a key component to make fitness gains. If you continue injuring muscle (which is what happens when you train intensely) without allowing for proper recovery, then your gains will be less than optimal. Read the "Start Here" tab on the mainsite. Train hard, recover harder.
__________________
M/33/5'7"/185 Press 200/Squat 435/Bench 315/Dead 500/C&J 275/Sn 200
  Reply With Quote
Old 10-02-2009, 10:54 AM   #3
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Am I too sore to workout?

Your legs are "pretty much not usable" and you're asking if you should do a workout with 100 squats? What do *you* think?

I disagree with the notion that Crossfitters should "always" be sore, and certainly if you're sore to the point that you can barely walk, that's your body telling you to ease off. Listen to it.

Katherine
  Reply With Quote
Old 10-02-2009, 11:20 AM   #4
Brian Bedell
Member Brian Bedell is offline
 
Profile:
Join Date: Jan 2008
Location: Lantana  FL
Posts: 2,870
Re: Am I too sore to workout?

yes, you are too sore to workout.
  Reply With Quote
Old 10-02-2009, 01:10 PM   #5
Jade Jenny
Affiliate Jade Jenny is offline
 
Profile:
Join Date: Sep 2009
Location: Burlington  VT
Posts: 89
Re: Am I too sore to workout?

Thanks for the comments guys. That's more or less what I was thinking, figured it would be more beneficial for me to take the day off, so that I can really attack the workout on Saturday.
  Reply With Quote
Old 10-02-2009, 02:41 PM   #6
Justin McGinley
Affiliate Justin McGinley is offline
 
Justin McGinley's Avatar
 
Profile:
Join Date: Apr 2008
Location: Cherry Hill  NJ
Posts: 3,047
Re: Am I too sore to workout?

I don't get the always sore thing.

People that eat well, sleep long, take fish oil, and warm-up/coll down properly aren't often very sore. It takes a special workout to make me sore enough that I need to take extra days off, and when that happens, I rest accordingly. If you are so sore your legs are basically useless, you trained too hard. You don't want over-reaching to make you so sore that it gets in the way of your training, which it currently is. Don't hesitate to scale back the harder workouts.
__________________
My Affiliate - CrossFit Aspire in Cherry Hill New Jersey
  Reply With Quote
Old 10-03-2009, 12:32 AM   #7
Jeff Wilson
Member Jeff Wilson is offline
 
Profile:
Join Date: Dec 2008
Location: Portland  OR
Posts: 120
Re: Am I too sore to workout?

Soreness also varies greatly from person to person. I, for example, always get sore when starting something new, or when starting again after taking more than (always more than) 4 days off regardless of the shape I'm in. But once into a program, am completely fine.

In your case, ease off a little. It's ok, it clearly is a sign that you are pushing very hard trough the WOD, and you'll eventually get to the point where it won't be "too sore." Always listen to your body though, it'll never lie, so long as you truly listen.
  Reply With Quote
Old 10-03-2009, 08:07 AM   #8
Jacob Israel Briskin
Member Jacob Israel Briskin is offline
 
Jacob Israel Briskin's Avatar
 
Profile:
Join Date: Sep 2008
Location: Palo Alto  California
Posts: 1,153
Re: Am I too sore to workout?

Quote:
Originally Posted by Justin McGinley View Post
I don't get the always sore thing.

People that eat well, sleep long, take fish oil, and warm-up/coll down properly aren't often very sore. It takes a special workout to make me sore enough that I need to take extra days off, and when that happens, I rest accordingly. If you are so sore your legs are basically useless, you trained too hard. You don't want over-reaching to make you so sore that it gets in the way of your training, which it currently is. Don't hesitate to scale back the harder workouts.
Yep, this. I don't often get sore, and I hit the WODs hard. That bench/pullup/back squat workout was a notable exception, as it made my legs unusable for a couple days afterward, and I only did three rounds! Another notable exception is workouts with 150 GHD situps, although those are starting to affect me less now that I've been CFing for a little over a year.
__________________
Citius. Altius. Fortius. Training log.
  Reply With Quote
Old 10-03-2009, 09:34 PM   #9
Jojo Reyes
Member Jojo Reyes is offline
 
Jojo Reyes's Avatar
 
Profile:
Join Date: Jun 2009
Location: San Francisco  CA
Posts: 27
Re: Am I too sore to workout?

Quote:
Originally Posted by Jade Jenny View Post

So I tweaked my lower back the other day (right in the small of my back) and took a day off from training.
I actually did the same thing last weekend doing the DL WOD. Then a couple of days later, the WOD called for HSDL (High Sumo DLs) which aggravated that lower lumbar section further. I knew it wasn't a disk problem as the pain was more a "pulling of a muscle" type. Squats or sitting in a squat position didn't seem like it added to the injury, but getting out of the squat position was painful. It took about 5 days of rest, proper paleo/zone nutrition, occasional icing throughout the day and at times, I used the hot/cold patches. (sort of like a sticky nicotine patch and apply it on the lower back section). Although I let my lower back rest from heavy lifts and squats, I continued to do other WODs using other muscle groups... Hope that helps..
  Reply With Quote
Old 10-08-2009, 08:42 AM   #10
John Jaeckel
Member John Jaeckel is offline
 
John Jaeckel's Avatar
 
Profile:
Join Date: Sep 2009
Location: Columbus  OH
Posts: 1,103
Re: Am I too sore to workout?

Quote:
Originally Posted by Justin McGinley View Post
I don't get the always sore thing.

People that eat well, sleep long, take fish oil, and warm-up/coll down properly aren't often very sore. It takes a special workout to make me sore enough that I need to take extra days off, and when that happens, I rest accordingly. If you are so sore your legs are basically useless, you trained too hard. You don't want over-reaching to make you so sore that it gets in the way of your training, which it currently is. Don't hesitate to scale back the harder workouts.
I'm by no means a CF expert, but I have been training for three decades now (I'm 48).

Everyone's different. For example, I typically peak in DOMS 36 hours after a workout, as opposed to most people I talk to who tend to peak at 48+ hours.

Generally speaking, if you put your muscles under extreme stress for more than 5 reps per set, you're going to get sore. Hence, sets of 10-20 bodyweight squats and pushups (or sets of 3-5 heavy squats and deadlifts) aren't going to get you as sore (or sore at all) as sets of 10-20 pullups or ring dips.

I did AMRAP/15 minutes alternating sets of 10 pullups and ring dips night before last, and everything in my body above my sternum is on fire this morning. I'm going to the gym tonight and if the WOD involves a lot of specific upper body pushing or pulling, I'm going to do something else, or seriously scale it. Or focus on bigger compound moves like deadlifts or TGUs.

Maybe it's my old body building mentality, but I don't like to overtrain and I do believe that bombing specific muscles when they're sore is ultimately counter-productive.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Am I Too Sore to Workout Today? Chris Worden Fitness 10 03-19-2009 06:16 AM
consistently to sore to workout John-erik Granlund Health and Medical Issues 10 11-13-2008 09:15 PM
New Guy here--Arms get really sore after workout/Paleo Diet comments Marvin Dizon Starting 14 10-13-2008 11:06 PM
Should you workout very sore muscles? Arturo Garcia Exercises 5 08-20-2008 07:04 AM
Sore wrists & joints after heavy bag workout.. Lucas Salvatore Exercises 11 05-25-2007 11:36 AM


All times are GMT -7. The time now is 04:53 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.