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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 05-12-2006, 02:25 PM   #1
Greg Davis
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I've come across hot-cold therapy a few times over the years as a method for enhancing recovery. Something about flushing lactic acid I think. However Ive never seen references to studies and/or the optimal way/timing for it. What Ive picked up as a habit is in a post-workout shower I start with warm/hot water and finish with the coldest setting.

I've heard of athletes using ice cold tubs and alternating back and forth etc. but I was wondering if anyone has looked further into this and can share or point to some info.
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Old 05-12-2006, 03:41 PM   #2
Mark Madonna
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I submerge in ice bath for 1:30 minutes to 2 minutes and then hot tub 3 minutes to 5 minutes and repeat 3-5 times. I have tried it after crossfit workouts and the day after game days. It helps me a lot when I am already sore. It feels best to me after a cool down stretch while I am still warm from the workout. This is the only link I have read, everything else I have heard second hand
http://www.rugbyrugby.com/Coaching/story_41017.shtml
Just googled this I don't know if the source is reputable or not.
http://72.14.203.104/search?q=cache:3jDubNAJeUAJ:netballaustralia.com.a u/for-the -community/documents/JaneSearle.pdf+recovery+ice+bath+ice+bath+ice+bath +ice+bath +athlete+timing+sports&hl=en&gl=us&ct=clnk&cd=4
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Old 05-12-2006, 03:47 PM   #3
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ice baths post training = righteous. i swear by them. the contrast racket hasn't impressed me in terms of recovery - typically just makes me tired.
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Old 05-13-2006, 08:46 AM   #4
Scott Hagnas
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Greg-

Do you use cold tap water, or do you actually add ice? How long do you find effective?

Thanks!

Scott Hagnas
CrossFit Portland
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Old 05-14-2006, 08:21 AM   #5
Greg Davis
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I don't actually use hot/cold baths. I just incorporate it into showers by alternating between hot and cold settings. I wouldn't have the patience or time to actually get a tub filled with ice water etc.

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Old 05-14-2006, 04:51 PM   #6
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scotty - i actually use ice. i fill my tub with cold tap water and then dump the contents of my rather large ice tray into it. i do 15 minutes. i usually shower afterward--if i'm going to ice the knees right after, i'll do a pretty hot shower, but otherwise, i keep it relatively cool.
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Old 05-14-2006, 06:10 PM   #7
Joseph Hart
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Would there be any benefit of getting the ice bath colder by tossing in some salt? When you say "large" how big is that?
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Old 05-15-2006, 03:50 AM   #8
Gerhard Lavin
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mabe add epsom salts and get a double whammy.
http://www.crossfit.com/discus/messages/23/19071.html
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Old 05-15-2006, 08:45 AM   #9
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i don't know if you need the salt - it's barely tolerable as it is. large meaning maybe 1-2 gallons of ice.
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Old 05-16-2006, 07:57 AM   #10
Garrett Smith
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Contrast baths that end with hot will always make one tired. Contrast hydrotherapy of any type should always be ended with cold.
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