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Fitness Friday – Dealing with Soreness and Pain

At some point in your fitness journey, you’re going to encounter a body part that hurts. It comes with the territory. Dealing with soreness and pain is easy as long as you don’t ignore it. Unless you’re Michael Phelps or Allyson Felix, it’s never NEVER NEVER NEVER a good idea to just “push through the pain.” That only works with babies. If something hurts, it’s for a reason and you should probably address it. Pain is not weakness leaving the body. I don’t care what your T-shirt says.

The Difference Between Pain and Discomfort

There is a huge difference between pain and discomfort. If you’ve been active for awhile, you know that difference. Pain is “holy hell my shoulder is going to explode if I do another rep.” Discomfort is “I’m so tired and this hurts and I could keep going but I really don’t want to.” If you workout with a coach or trainer, a good one will know the difference and keep you honest. A bad coach will let you obliterate your body because #YOLO.

One thing I have learned through my many massage therapy sessions, it’s that the source of the pain is usually not the cause of said pain. That means that if your knee hurts, it’s because something around your knee is tight and your body is saying “what the hell are you doing to me?”

For instance, my wrist and thumb were absolutely killing me one day. No exaggeration, I almost died. After years of hook gripping, I was certain I was getting ready to lose an appendage. Then my common sense returned. I took a lacrosse ball and dug it in nice and deep along the outside of my forearm for about 5 minutes. Boom. Pain gone because I’m a miracle worker my lacrosse ball is the shit.

So do yourself a favor. After a hard workout, take a foam roller or a lacrosse ball and hit the areas you just destroyed. It’s going to hurt but if you don’t, delayed onset muscle soreness (DOMs) will hurt even worse. You’re still going to be sore, just to a lesser degree. And if all else fails, epsom salt baths and good topical rubs are your friend.

My Week of Workouts

Sunday – Rest Day

Monday –

RP Physique Template Day 1

4 Rounds For Time: 10 Burpees 50 Double Unders 10 Handstand Pushups

Tuesday – 

Rest Day because I’d rather play with babies some days!

Wednesday – 

RP Physique Template Day 2


21 Medball Cleans

9 Hill Sprints

15 Medball Cleans

7 Hill Sprints

9 Medball Cleans

5 Hill Sprints

Thursday – WoD courtesy of Crossfit Linchpin

For time: 50-40-30-20-10 reps, Air Squat 5-4-3-2-1 reps, Clean & Jerk 225/155

21-15-9 reps of: Wallball Shot 20/14 Toes-to-bar Handstand Push-up

For time: 1500m Row 1 Mile Run

*Rest 5 minutes between workouts

Friday – 

RP Physique Template Day 3

3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run


Partner WoD courtesy of CF New England!

Teams of 3 2:

AMRAP 7: Back Squat 50 Reps (135/95) 50 Reps (185/135) Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135)


I get by with a little help from my….

These are items I have in my house to help me deal with soreness and pain. I love all of them. The investment in your body is way cheaper than a doctor’s bill! A few minutes after each workout will go a long way.

Lacrosse Balls

Have a fantastic weekend! 

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