Upper East Side

For years we’ve been taught RICE — rest, ice, compression, elevation — is the best way to recover from sports injuries.

Mobility guru Kelly Starrett says there’s a better alternative.

So let’s come up with our own new acronym and replace the old, broken RICE model.

Here is the MWod take: MCE

Move safely when you can, what you can. Compress lymphatics and soft tissues (use bands, muscle contraction, clothing, normatec, etc.) Elevate when you can. MCE.

Rest really doesn’t make sense (Don’t flex your broken bone, duh. But do figure out a way to evacuate the swelling left over from the inflammatory cycle.) Ice? No thanks.

Learn more on mobilitywod.com.

What do you think? To ice or not to ice?

Warm up
3 rounds not for time:
2 wall walks
10 goblet squats
15 ring rows

Strength
Fitness: Clean pull + 2 power cleans + power jerk
Performance: Clean pull + 2 power cleans + split jerk

Conditioning
Performance
3 rounds for times:
3 hang power cleans (155/105)
6 ring dips
9 front squats (155/105)
12 toes to bar
*Rest 2 minutes between rounds

Fitness
3 rounds for times:
3 hang power cleans
6 hand release push ups
9 goblet squats
12 knees to elbows/hanging knee raises
*Rest 2 minutes between rounds

Time each round individually.