When DOMs Strike! – Coach Milo

We think the timing might be just about right to talk about those achy muscles of yours, hands up who’s feeling them? Maybe it’s your legs after Coach Milo’s “Deload” WODs 😛 or maybe that accessory piece that doesn’t look like much has woken up (screaming) pretty much every muscle in your body.

That muscle soreness, that stiffness when you move, that workout pain that you feel for a few days after a training session, is what we call Delayed Onset Muscle Soreness or DOMS. But try not to worry, you’re not broken! It’s actually pretty normal to feel DOMS and it’s a great way to know that your muscles have been pumping and starting to benefit from your hard work and efforts.

What exactly are DOMS and why do we get them?
 DOMS is usually felt 24-48 hours after exercise and can last a few days. It can be felt as stiffness or soreness, tender to touch and can also come with limited movement. Yep, the struggle is real when you’re walking downstairs after you smash out a few killer sets of squats!

We get DOMS because we sometimes make small, microscopic tears in our muscles and connective tissue when we exercise. Tearing your muscles might sound pretty harsh, but the body is clever and jumps straight into repair and rebuild mode, not only fixing the small tears, but improving the strength of the muscles for future activity.

DOMS are the part of the process that we want to feel, it’s our body’s way of responding to the hard work we’re putting in during exercise. They’re the ones that are localised to the muscle group we have been working. For example, if you feel your core after a decent amount of sit ups or toes to bar, that’s okay, you’ve worked that muscle group hard and your body is responding to the exercise. Give it a few days and the pain should disappear.

A few tricks that can help relieve DOMS:

  1. Gently move – try some Pilates , Foundation Training with Eric Goodman, a Flow session with Christine on Saturday, or a cool-down after class or later in the evening to get the body moving and blood circulating through the muscles
  2. Hydration – fatigue can be a sign of dehydration, so make sure you drink plenty of water
  3. Ginger and turmeric – both are natural anti-inflammatories so try out a few recipes that include them
  4. An Epsom salt bath – can help to relax the muscles and joints
  5. Rest – the body goes through many recovery processes during sleep so try to get an early night and aim for eight hours of sleep


The good news? Your body can adapt quickly to new challenges, so the exercises that gave you DOMS this time around shouldn’t be as bad next time.

The DOMs this week may be real so set yourself up for success with testing and make sure to hit your recovery just as hard to keep you coming back for more and to keep the PBs raining down!

See you tomorrow for the start of a great two weeks!

Head Coach Milo


Classic CrossFit

A) Find 5 or a 1 Rep Max Deadlift

B) Handstand Push Ups / Push Ups
Find a max single set strict HSPU or Push Ups ( can test kipping as well but AFTER strict work.)

C) For time
50 Burpees

Met-Con Express!

30sec. of work
30sec. of rest

Here’s what you’re doing during that time:
DB Thrusters 20/16kg
50 Double Unders Between Each Set

*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min or until you finish.


Classic CrossFit

A) Overhead Squat
Find 5 Rep or 1 Rep Max

B) Pull Ups
Max strict pull ups , can test kipping after if you want but must do strict work first!

C) 6 Minute AMRAP
1 Power Snatch 50/30kg
1 C2B
2 PS
2 C2B
3 PS
3 C2B


5km Row Testing


Classic CrossFit

7 Minutes of Max Effort
Burpees to target
– 7 minute rest
5 Minute Max Effort
Wall balls 9/6kg
-7 Minute Break
3 Minutes Max Effort
Muscle ups

Met-Con Express!

For Time:

Alt. DB Hang Snatch 20/16kg


Classic CrossFit

A) Find 10RM Bench Press

B) Max single set T2B

C) 5 Min AMRAP
5 clean and jerk 60/40kg
-2 min rest
5 clean and jerk
-2 min rest
5 clean and jerk
-2 min rest
5 clean and jerk


10 – 1

Renegade Man Makers (weight of choice)
Row (1 rep is 100m)


Classic CrossFit

A) Back Squat
Find 5 Rep or a 1 Rep Max

B) Ring Dips
Max single set ring dips (kipping and or strict)

C) For time!
500m Row

Met-Con Express!

EMOM x 20: 20/16kg
Min. 1) Max reps of DB Floor Press
Min. 2) Max reps of DB Bent Over Row
Min. 3) Max reps of DB Push Press
Min. 4) Plank Hold

Rest 3-4min.

15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Sit-Ups
20 Double Unders


A) Power Clean
1 Rep Max

B) Partner AMRAP for 15 Minutes :
10 Power Cleans 70/50kg
100m Sprint
30 Double Unders

-I go you go for complete rounds !