The Grove

home of the latchkey kids

WOD 080912

In-Season: Rest Day
Off-Season: Squat 3×5 (add 5 lbs)

On the Minute
Perform 3 Power Cleans on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 3 Power Cleans.
*Use around 70-80% of 1 RM

The Volkswagen 4.0
12, 9, 6, 3 reps of:

Bench Press
Weighted Pull Ups – 25 lbs

*Use 225 lbs for workout if you weight less than or equal to 225 lbs body weight.
*Use 275 lbs for workout if you weigh from 225.1 lbs – 275 lbs.
*Do what you can.

What say you, Doc Matt?
People, We’ve Got to Stop Icing. We Were Wrong, Sooo Wrong.


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4 thoughts on “WOD 080912

  1. Comment on the video. I have not seen a presentation like this but it makes sense clinically. I really only prescribe ice for pain and swelling and for short periods of time. i do prescribe contrast baths but i may have to change that after reading the research. the issue most docs have is there are not many tools out there for this and you definitely are taught RICE in school. if the new paradigm is correct and I cannot see an obvious flaw; then ice is contraindicated.

    My traditional recommendations for an injured area are (if not broken or torn or too painful) mobilize the area…adjustment, soft tissue manipulation.

    Increase lymphatic flow with cold laser, k-tape and proteolytic enzymes.

    Decrease swelling by muscle stim, elevate, ice (now we know is wrong), compress if possible, fish oil, magnesium, vitamin D, tumeric.

    keep moving after you leave my office and ice for 20 minutes at a time leave 40 min off.

    given this new info stay the same except for the ice part. I do have other muscle stim units that are designed for muscular contraction and I have always been told that heat is bad bad bad. I will have to start playing around with different compression products and acute injury protocols. Very interesting but it makes sense why what most of what I do works, now need to make it even better if this information is correct. I will check it out.

  2. joshvande on said:

    Squat: 230 PR for 3×5 – felt strong today. YAY linear progression!

    WOD: 14:01 with 155 (BW) bench. 25 lb dumbbell for pull-ups. -This thing smoked me.

  3. SWOD: 150lb
    WOD: 11:39
    rd 1 @ 90lb; rd 2 – rd 4 @ 85lb – knee w/green band

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