Rich Froning, as you may already know, is a 4-time CrossFit Games Champion. He's also a Cold Plunge user.
We wanted to learn more about Rich's Cold Plunge use, how and when he started with cold therapy, and how it benefits his training, recovery, and life.
Here's what he had to say:
WHEN DID YOU FIRST START USING ICE BATHS?
"About a year ago after doing cold showers and reading more about the recovery benefits of ice baths."
DO YOU HAVE AN OPTIMUM TEMPERATURE SETTING AND TIME FRAME FOR YOUR PLUNGE PROTOCOL? PRE OR POST WORKOUT?
"After a lot of trial and error, I've settled on 50 degrees for 10 minutes. Mostly post-workout."
HOW HAS THE PLUNGE CHANGED YOUR GAME DURING GRUELING COMPETITIONS?
"Regular Cold Plunge sessions made such a positive difference during the training season that we had one at the CrossFit Games last year. The most noticeable change is the immediate muscle recovery but the most unexpected game changer is the improvement in my sleep."
DO YOU PLUNGE EVEN WHEN YOU ARE NOT IN TRAINING FOR COMPETITION?
"Yes, I typically use my Plunge 7 days per week, but the consistency and time-domain increase during in-season training. In addition to the recovery benefits, it has also become part of my routine where there are little-to-no interruptions."
WHAT HAVE YOU NOTICED IN YOUR RECOVERY SCORE ON WHOOP SINCE INCORPORATING COLD PLUNGING?
"I have less days in the red and have seen the connection between Cold Plunge sessions and better deep sleep."
WHAT IS THE BIGGEST UNEXPECTED BENEFIT YOU'VE NOTICED FROM COLD PLUNGING?
"Muscle endurance from accelerated recovery and overall sleep improvement. Paired with proper warm-up and mobility routines, this has been the greatest tool to lessen soreness, inflammation, and reduce injury."