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Old 09-28-2009, 06:23 AM   #1
William Power
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Lactic Acid in Thighs

I have been crossfitting for 6 months and have seen great overall benefits in all exercises except those involving thigh work, specifically the box jump and lunge.
I am 47- 6'2" and 230 with a weight lifting background. I have only a 30" inseam and stocky legs. My diet is not perfect, but I do not consume alot of junk, get adequate protein/carbs and yes I would benefit (like most) from zoning.

When doing a WOD that involves repeated sets of 20 or more lunges/box jumps the lactic acid in my thighs basically mechanically stops me. It gets so intense that my legs almost lock solid and I must walk around to get thenm to work. From that point forward in the workout it become 2 -3 reps and then rest, until the finish.

I am not concerned in the slightest about my time to complete the WOD, but rather am looking for some way to delay the onset, or flush lactic acid quicker to allow me to work longer.

I have worked out 3-4 times a week consistantly for the past 6 months and this problem was identified early, and has not improved at all. Other areas have seen great improvement.

Any suggestions would be appreciated.

Thanks, Will
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Old 09-28-2009, 12:24 PM   #2
Steven Low
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Re: Lactic Acid in Thighs

1. Metabolic accumulation of lactic acid is not the cause of fatigue. Muscular acidosis is caused by other factors.


2. How's your flexibility/general mobility with your legs. Tightness in the muscles can be limited by swelling of the area through increased blood flow (aka the "pump").

It obviously does not help if you have huge legs because they will be limited by such thing easier because there's no real way to mitigate the problem.

The fact that your legs are burning significantly in box jumps and such means you're probably quad dominant and need to focus on more posterior chain work. This should help mitigate that.

If you're a person who, during running, feels burning in their quads you are definitely quad dominant which is not good for athletic performance.
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Old 09-28-2009, 04:01 PM   #3
William Power
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Re: Lactic Acid in Thighs

Steven, thanks for the reply. You are describing me. Running does cause some burning but I can and do run through it.
I am not sure what posterior chain work is?

Cheers, Will
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Old 09-28-2009, 04:08 PM   #4
S.S.
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Re: Lactic Acid in Thighs

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Originally Posted by William Power View Post
Steven, thanks for the reply. You are describing me. Running does cause some burning but I can and do run through it.
I am not sure what posterior chain work is?

Cheers, Will
If you are quad dominant you need to do exercises that emphasize the hamstrings, hips, and glutes.

The best exercises for PC work are: deadlifts, power cleans, kettlebell swings
and all of their variations and derivations.
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Old 09-28-2009, 04:43 PM   #5
Steven Low
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Re: Lactic Acid in Thighs

Basically, if your glutes/hammies burning etc. that's good.

Ifyour quads are burning that's generally poor.
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Old 09-29-2009, 02:30 AM   #6
Blair Robert Lowe
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Re: Lactic Acid in Thighs

It's only been 6 months since you've been doing metcon. If you had a long WL background of real WL that 20r would probably been the most reps ya did of anything. If your WL background was a lot of heavy efforts, it's gonna be awhile before you become the metcon king; especially at your size.
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Old 09-29-2009, 01:55 PM   #7
Benjamin Smith
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Re: Lactic Acid in Thighs

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Originally Posted by Steven Low View Post
If you're a person who, during running, feels burning in their quads you are definitely quad dominant which is not good for athletic performance.
Steven, that's a pretty useful rule of thumb. I'm a little weirded out that I still fit that category after all my work on low bar back squats, but point taken.
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Old 09-29-2009, 06:12 PM   #8
Steven Low
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Re: Lactic Acid in Thighs

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Steven, that's a pretty useful rule of thumb. I'm a little weirded out that I still fit that category after all my work on low bar back squats, but point taken.
Couple good articles on glutes/hams

wfs
http://www.higher-faster-sports.com/noglutes.html

may or may not be wfs
http://www.tmuscle.com/free_online_a...the_glute_myth
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Old 09-30-2009, 03:35 AM   #9
William Power
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Re: Lactic Acid in Thighs

Thanks for all the information. Ill get to work on it.

Cheers, Will
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Old 10-01-2009, 10:28 AM   #10
Jake Oleander
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Re: Lactic Acid in Thighs

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Originally Posted by Steven Low View Post

awesome article. im gonna start doing a few of those exercises for sure, i dont think its possible to have glutes that are too big or strong.
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