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Ben Slocum knows soreness and, therefore, knows gain.

Warm-up: 6! – Sandbag C&J, Strict Chin-ups, Kettlebell Swing High Pulls

Speed Squat: 10×2 on the minute

Deadlift: 5RM

Tabata Row (Distance)

Finisher: Foam Roll IT Bands

Soreness, we’ve all been there.  Some of you may be currently sitting in a tub of ice reading this blog post because of the faithless mistress.  How do you cope with soreness?  Better yet, how do we keep her at bay so we don’t bay at every touch of our quadriceps or lats?  Let us discuss.

There are certain movements that when you see them written on the board you know you’re going to be sore the next day(s).  Lunges, jumping pull-ups, knees-to-elbows, and Roshambo all come to mind.  Some of this has to do with the eccentric (negative) part inherent in some of these movements like the lunge and jumping pull-up.  Another reason is the relative scarcity of some movements in our programming (like toes-to-bar).  I’m sure you guys and gals have noticed that when something comes up that we haven’t done in a while you get more sore than usual.  This stuff is inevitable, and it keeps you sick people coming back for more.

The good thing is soreness doesn’t severely hinder your performance.   The hardest part is waking up in the morning and convincing yourself you CAN go to CrossFit Ktown and perform well.  Delayed onset muscle soreness is typically at its worst 48 hours after the bout of exercise that induced it.  The soreness is also the worst after periods of inactivity like sleep or sitting in a car/at a desk.  So don’t be discouraged from working out if you’re feeling a bit stiff.  On the contrary, that should make you want to come in and get your sweat on even more.

A great way to combat Old Lady Soreness is to get the tissues warm and pliable and then move them through some full range of motion movements.  We sometimes do that here at Ktown.  Another weapon in your arsenal is plenty of sleep, water, and fish oil.  And if you’re “the real deal” you will hop in to an ice bath or contrast shower.

On the preventative side of Old Lady Soreness (which many would say is her best side) are stretching to keep tissues long and supple, Paleo diet to keep inflammation in check, and proper warm-up/cool downs.  Preach prevention.

So keep all this in mind the next time you’re in round four of your walking lunge Tabata.  You can train through what to other people would be debilitating soreness.  It is possible to do some work to amend said soreness.  But your best bet is to try your hardest to prevent that silly soreness from ever taking root.

Coach G

P.S. – Old Lady Soreness was a wooden ship used in the Civil War era.

By | 2017-04-25T14:39:48+00:00 April 21st, 2010|CrossFit Ktown Knoxville, Uncategorized|5 Comments


  1. Blake April 21, 2010 at 6:12 pm

    I’m pretty sure Diversity was a wooden shipped used in the Underground Railroad?

  2. Coach G April 22, 2010 at 7:31 am

    Spot on, Blake. And San Diego was founded by the Germans.

  3. Brandon April 22, 2010 at 10:49 am

    Somebody say railroad??

  4. Coach CBo April 22, 2010 at 2:01 pm

    I’m sore from The Filthiest 50 yesterday.

  5. Erin April 23, 2010 at 7:44 am

    Nice arms, Ben.

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