10 Back squats (AHAP)
500m Row @80-85% effort
Your goal is to go as heavy as possible on the back squats without failing a set and then row a moderately hard 500m. The row should not crush you, however. Rest as needed between sets. Post loads to comments.
Are You Recovering Wrong?
We have previously posted that using NSAIDs (aspirin, ibuprofen, motrin, naproxen) to deal with the daily aches and pains of training is not a good idea. Those of you who have been around for a little while may remember the “Great ice debate of 2012″. This was when Kelly Starrett basically said stop using ice. Well, it turns out that STOP using ice call may have been a little harsh, but the stop abusing NSAIDs speech is still right on.
A recent article on Outside Magazine’s Fit List page: The Cure For Sore Muscles? More Movement, discusses this ongoing debate. It turns out that the Dr. responsible for the acronym RICE (Rest, Ice, Compression, Elevation) has had a little bit of a change of heart. He now says that using ice immediately after an injury could delay healing by up to 1/2 a day. It won’t stop healing, but it could delay it. Using anti-inflammatories (NSAIDs) however could delay healing much longer and have long-term negative effects on your intestines and colon.
“Inflammation is important because it’s the first stage of healing,” Dr. Gabe Mirkin says. Icing blocks one of the hormones that show up early in the process to trigger the inflammatory response. “The penalty isn’t permanent—it’s not that you’re not going to heal if you use RICE, but the data is now showing you can delay healing by half a day.”
Another major caveat: Like RICE, anti-inflammatories will delay healing. But studies show that unlike RICE, the penalty for using them can be long lasting. In fact, despite their name, anti-inflammatories can actually amp up exercise-induced inflammation to the point where it may damage tissues instead of repairing them, blocking adaptations to training.
So, what should you do?
For non-competitive athletes, using RICE to manage pain is just fine, Mirkin says. Delaying the recovery by half a day isn’t that significant. But competitive athletes who must return to play as quickly as possible “should not be using anti-inflammatories, should not be using ice, and certainly should not be resting, or only resting for 24 hours,” says Mirkin. “You’ll increase healing by movement without pressure.” In other words, if your legs hurt from running, don’t kick back on the couch; go for a stroll or spin easy to keep your blood and its healing agents flowing to your damaged muscles.
When you’re not out training, he recommends eating plenty of fruits and veggies for their flavonoids, or the substances that give plants their color. “Tissues with high levels of flavonoids can help the body protect against the inflammation and oxidative stress all of us go through all of the time just being living, breathing humans,” Nieman says. In other words, “It’ll help make your body’s natural defenses a bit better.”