6

Aug / 10

Ice, Ice, Baby

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With all the hard work we put in at Intrepid, our muscles, joints, and bodies tend to get a little banged up.  When you mention you shoulder, knee, wrist, elbow, or [fill in the blank here] hurts, one of the first things we typically ask you to do is to ice the affected area.  I think for every 10 times we mention it, 1 of you may actually do it. 

To simplify and expedite the icing process check out this CrossFit Invictus post about Ice massage.  Here’s the skinny:

  1. Fill your foam cup with water until it is almost full. You’ll want to leave some room for the expansion of ice.
  2. Place the cup in your freezer overnight or until the ice is solid
  3. Peel away the foam cup to expose the ice
  4. Keeping the ice moving, massage the affected area in small circles for 5 to 7 minutes. You can use a towel to clean up as the ice melts


The advantages are numerous, and according to Jointhealing.com icing decreases the flow of  fluid into the injured tissues and slows the release of chemicals that cause pain and inflammation. Cold decreases feeling in an area by reducing the ability of the nerve endings to conduct impulses. It may also reduce pain by “countering” the injury. For example, you might counter the pain of a sore tooth by pinching yourself hard in the leg.  Cold also decreases the activity of cells to reduce swelling and internal bleeding at the site of acute injury. Cooling the deep tissue also reduces muscle spasm by reducing the muscle’s ability to maintain a contraction (contractility).  Because cold reduces bleeding and swelling within injured tissue, it is best used in the first 48 hours after an injury and usually longer after a surgery.  Ice massage gets the tissue to the same cold temperature as a simple bag of ice, but does it 3-4 times more quickly.  Take a few minutes and freeze a few cups so when you get a pinch in your shoulder or your shins are hurting the ice cup is ready to go as soon as you get home.  It’s the least you can do after you beat up your body.

Further Reading:
http://www.livestrong.com/article/140987-the-benefits-ice-massage/

WOD 08.06.10

Press 3×5

30-20-10
Front Squats
Double Unders

13 Responses to “Ice, Ice, Baby”

melissa
August 6, 2010 at 6:17 AM

don’t be surprised when i’m still singing this song at 5pm. it’s like a disease. :)

Scott
August 6, 2010 at 8:38 AM

Hey y’all….I went to CVS last night to stock up on some vitamins and such. All the Nature’s Bounty stuff is on sale…buy one, get one free. I bought 2, 320 gel cap bottles of 1200 mg Fish Oil for $24. Not sure how exactly that compares to CostCo, but it seemed like a good deal to me.

Not a bad pick up. I can’t vouch for the quality of Nature’s Bounty and I am a little concerned about how it includes n-6, but going by price alone it’s the cheapest out there aside from Costco.
- Marcus

Scott
August 6, 2010 at 8:57 AM

As if to help reinforce the Paleo principles espoused by MARS, an article popped up on the HuffPost today talking about the dangers of VitaminWater!!

But wait, isn’t it Vitamins and Water??

Here’s the intro to the article…

“Now here’s something you wouldn’t expect. Coca-Cola is being sued by a non-profit public interest group, on the grounds that the company’s vitaminwater products make unwarranted health claims. No surprise there. But how do you think the company is defending itself?

“In a staggering feat of twisted logic, lawyers for Coca-Cola are defending the lawsuit by asserting that “no consumer could reasonably be misled into thinking vitaminwater was a healthy beverage.”"

WHAT!?!?!? All the hot babes working out, half naked, downing Vitamin Water isn’t intended to convince me that it is healthy and will make me skinny and make girl like that want me???

Here is the link to the full article if your curious. Nothing shocking or new, for the CFI crew, but just interesting to see more mainstream news sources spreading the gospel.

http://www.huffingtonpost.com/john-robbins/the-dark-side-of-vitaminw_b_669716.html

Drew
August 6, 2010 at 9:01 AM

Foam cups, really? We take such precise care with what we put into our bodies with no regard for the surface our bodies walk on?

lol, you don’t get to talk until you take the paleo high road and lose the booze!!
-ruth

ruth
August 6, 2010 at 9:01 AM

Nice find, Scott! You’ve just earned your reinstatement as Deputy Paleo. Well done.! I still heard Brian cursing you as we left yesterday though…

Scott
August 6, 2010 at 9:11 AM

Cindy was awesome and super sucky at the same time. Michelle was really psyched about the workout last night….and then super sore this morning. I need to work on banging out pushups. I want to catch Dustin!! How’d Brian do?

@Drew….word up! 10 Burpee penalty for anyone using foam cups. I’m sure we can find silicon molding cups at Sur la Table that you could re-use. ….

Here we go, set of 4 for $10….
http://www.surlatable.com/product/le+creuset+flexible+silicone+pinch+bowls%2C+set+of+4+multi-color.do?keyword=silicone+baking&sortby=ourPicks

Anna
August 6, 2010 at 9:15 AM

My doctor told me Dixie cups.

Drew
August 6, 2010 at 9:20 AM

Jenna and I are hosting an event at the beach tonight- In lieu of drinking, we are going to go club some baby seals and throw some trash in the ocean!!

Hey, I’m booze free until at least August 15th. Jenna and I went to both TJ’s and WF to get what we needed. And let me tell you, whipping cream is a WOD in itself. . .

Brian
August 6, 2010 at 9:28 AM

Drew – HAHAHAHAHHA… thats hilarious.

Scott – SO sore today… got 16+, she definitely wore me down.

Jake
August 6, 2010 at 10:32 AM

Def iced my ankle and shoulder today

Michael H
August 6, 2010 at 10:39 AM

Drew maybe this is a better substitute to foam cups.

Ice Shot Glass Mold (Set of 12)

http://www.bedbathandbeyond.com/product.asp?sku=14527001

@Scott I feel your pain, I’m still sore from Mary

Sean
August 6, 2010 at 10:51 AM

Oops…thanks Drew for pointing out the foam cup thing. I forgot to make a plug for http://www.cryocup.com, a reusable option for icing. Dixie cups also work great!

Fire Sean
-Anonymous

melissa
August 6, 2010 at 12:55 PM

totally off topic, but still, i’m just sayin’… http://health.msn.com/health-topics/cholesterol/slideshow.aspx?cp-documentid=100261759&imageindex=1
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