Sore? Maybe not….yet.


DOMS. No, no. I’m not insulting you or calling you dumb. This is an acronym that stands for Delayed Onset Muscle Soreness. If you were present yesterday for those 150 wall ball shots and 150 sit ups….you may yet not be sore, but you will be at some point. Why does this happen? The longer you train, the higher capacity you build, the longer the delay. The body has the ability to put off the soreness longer and longer. This will be the case for those of you who come in day, after day, after day.

Over time your body recognizes the task ahead of it, almost having the ability to adapt to what you will do next. NO, it can’t tell the future. But based on the stimulus that you expose it to, like….3 straight days of high intensity training, it begins to delay the soreness closer to the day of no activity. For me it usually takes 2 days after the fact to feel real soreness. There are still days where I train really hard and feel it the very next day, but those days are few and far between. For most of you guys that have been with us for a year or more, you now recognize this in yourself or have experienced a few times. It is cool to experience and also scary….”when will this pain actually set in?” …haha. Then somedays it never really does, then you simply know….”I should have gone faster I guess.”



6:00 min AMRAP
10 DB power cleans 50/35
5 burpees
10 DB power cleans 50/35
5 pull-ups
rest 3:00
6:00 min AMRAP
20 DB snatch 50/35 alternating arm
20 box jump overs (athlete may touch top)