Wednesday's Workout: 3 Minutes Is A Long Time

My quads haven’t stopped aching since Murph, so I’ve been squeezing into a pair of compression pants before bedtime for the past few nights. As I’ve written before, multiple studies suggest that this body-hugging gear does appear to help reduce post-exercise trauma and muscle soreness when worn during recovery.

So did I notice a difference? Hard to say. I still woke up with stiff, sore legs. But hey: It’s deadlift day at CrossFit Palo Alto. I wasn't about to let a little achiness get in the way of another chance to work towards a new PR.

Strength Skill:

• Deadlifts (3 sets of 3, 2 sets of 1)

PEE ARRR, baby! My previous best was precisely 2X my bodyweight, but today, I managed to yank 5 additional pounds off the ground. Granted, I didn't exactly set the world on fire, but it still felt pretty friggin' heavy. It took everything I had to stand up with the weight. And just as soon as I hoisted up the bar, I lost my grip on it, and the plates dropped with a resonant KA-CLUNK!

From across the room, Tim admonished me for splashing the weights before getting set. "In a weightlifting meet, you gotta hold it ‘til the white light goes off!”

“Oh, I saw a white light all right,” I responded.

Metcon:

As many reps as possible:

• 3 minutes of strict presses (75lbs/55lbs)
• 3 minutes of rest
• 3 minutes of push presses (75lbs/55lbs)
• 3 minutes of rest
• 3 minutes of jerks (75lbs/55lbs)

There was a nasty twist to this one: During each 3 minutes of activity, the penalty for resting the bar -- either across the shoulders or on the ground -- was 5 burpees. Clearly, the objective was to keep moving for three minutes straight. Still, with 75 pounds on the bar, this didn't sound too hard. After all, what's three minutes?

Answer: An eternity, it turns out.

In the first round, I managed only 25 reps, and dropped the bar three times, which meant having to crank out 15 burpees. I expected the strict presses to be the most difficult of the three exercises, so I didn't freak out too much about my crappy performance. Still, I vowed not to drop the weight in the second round.

Didn't happen. In the second round, despite accumulating 31 push presses, I dropped the bar three times again. Another 15 burpees. Crap.

In the final round, I was determined to not only surpass my Round 2 results, but also keep the bar moving. No more burpees! No more burpees! No more burpees! I managed to eke out 32 jerks, but of course, I dropped the bar three times again -- the last time, just A HALF SECOND before time was up, which meant I had five final burpees to complete even after the clock had stopped.

Results:

• Round 1: 25 reps
• Round 2: 31 reps
• Round 3: 32 reps
• Total: 88 reps (and 45 burpees) as RXed.

The best thing about today's workout? I didn't once think about the soreness in my legs. The worst thing about today's workout? I'm going to have to wear a compression shirt to bed tonight.

Does This Stuff Work?

Caffeine, drag-resistant swimsuits, anabolic steroids: Ethical or not, banned or not, and legal or not, each enhances physical performance in some way. That's why athletes use 'em. But once everyone else finds out about a particular performance booster, the hunt for the Next Big Thing is on. Serious competitors are always on the lookout for new products that might give them an edge over the competition. Some of the best-known tools are pharmacological, nutritional or psychological -- but others are mechanical aids with varying degrees of usefulness, like lifting straps, Big Bertha drivers or Nip Guards.

It's no surprise, then, that savvy marketers have amassed fortunes hawking ergogenic aids to unwary, driven athletes. But how do we know what actually works? Which products are legit, and which are snake oil?

Sometimes, a little common sense is all you need. (It doesn't take much to figure out, for instance, that the Hawaii Chair isn't going to enhance your physical fitness.) But what if a number of pro athletes are using or endorsing a product? Or if “experts” have declared a performance booster to be safe and effective? Why not shell out some money to see if you, too, can gain an incremental boost in output?

Just for kicks, let's take a look at a small subset of products that are marketed (and therefore marked up in price!) as ergogenic aids: Stuff you can wear, like spring-loaded shoes, nasal strips, Power Balance bands, compression wear and Kinesio Tape.

[Continued over at The Five Tribe...]