Static holds and muscle knots

[Ben Hart]

I have been crossfitting for almost 2 years, and it's been great. However, I've been trying to emphasize some 'real' gymnastics elements into my training and I've been focusing on the levers, planche, and iron cross. I've noticed that my muscles and joints have responded differently than doing standard CrossFit style WODs. Specifically, I tend to get nasty muscle knots--is this common? I'm guessing that the right way to deal with it is the same as anything--rest, hydrate, do slightly less work next time, etc. But is there something about static holds that disposes one to muscle knots more than dynamic movements?

[Larry Roseman]

Circulation can be assisted by a muscle's rhymthic contraction and release.

Temperature is also maintained better.

I don't know if there have been studies to show that this prevents muscle spasms however

I can imagine it being a factor.

Personally though I haven't noticed the difference there - I tend to have more point-of-contact pain from static holds.

[Joshua Naterman]

I have been crossfitting for almost 2 years, and it's been great. However, I've been trying to emphasize some 'real' gymnastics elements into my training and I've been focusing on the levers, planche, and iron cross. I've noticed that my muscles and joints have responded differently than doing standard CrossFit style WODs. Specifically, I tend to get nasty muscle knots--is this common? I'm guessing that the right way to deal with it is the same as anything--rest, hydrate, do slightly less work next time, etc. But is there something about static holds that disposes one to muscle knots more than dynamic movements?

You are almost certainly trying things that are WAY beyond your level. Crossfit won't prepare your joints or muscles for what the FSP demand from them, which is part of your problem. Don't feel bad, I think we have all (well, lots of us anyways) run into this in the beginning due to being over-enthusiastic and not having any experience with low leverage strength work.

You don't need to stop crossfit, but if you aren't working on front pulls, FL pulls, yewkis, etc then FL work is going to wreck you. If you haven't run all the way through the prerequisite steps for FL you shouldn't be working actual holds at all. That info is available on the forums, a quick search with the search function at the top right of the page (near the logout link) will turn that up.

That applies to all the FSP, and I am willing to bet at least 120 dollars that you are not ready for Iron Cross work. I am not either, so please don't take that as an insult. If we aren't realistic about where we are and what we are actually ready for then we can not make a proper training plan and thus can not get the results we want and deserve.

To learn more about the recommended Iron Cross elbow preparation search for "iron cross elbow prep" and that should turn it up, but perhaps someone will link that directly. It can sometimes be hard to find Coach's recommended progression, which is why I have saved a screenshot of it as my desktop.