Recovery, Recovery

As we head into what has become somewhat of a tradition in our box, lovingly known as the "12 Pains of Christmas" and "Hellweek", I want to stress to everyone the importance of recovery.  It's great to want to do all 12 days, trust me, I am guilty, but do as I say, not as I do. . .

CrossFit follows a three day on, one day off training schedule.  Once in awhile, it's nice to switch it up - you know, 2 days on, 1 day off.  Other times you wanna just do two WOD's in one day.  This is still okay, but going over 4 days in a row won't allow the body to properly rest. 

Let's try this list on for size to see why we shouldn't extend ourselves too much:

1. It will affect your performance.
2. It will make proper recovery that much longer.
3. You can increase your risk of injury to yourself.

So, what do we need to know about proper recovery . . . stretching before and after each WOD is a good start.  The stretches that are performed prior to the workouts should be the stretches performed after the workout, if you have other stretches that you do, then do them! 

I prefer to also stretch and work on proper technique during my off days.  It allows for a disciplinary approach to what I coach and what I need to work on as an athlete.  I don't know of a better way to reiterate the fundamental movements of CrossFit then to go over them again and again.

I am also not a nutritionist, but let's be honest - if you eat twinkies, doritos, and drink pepsi (nothing against any of those), you're going to perform like you consume them, junk-like.  Proper nutrition isn't just important throughout your day, it's important after your workout.  There are many different theories behind nutrition, from Paleo to Zone, whatever you like - but one thing is true, there is post workout recovery meals, snacks, or drinks that you can consume to help your body recover in a nutritious manner and it will do wonders in your performace.

Very important - water, 'nuff said - drink it.

This is not the last thing, as there are plenty of things to discuss, but rest.  Naps are cool if that's your thing - but honestly, nothing beats 8-10 hours of sleep.  That is the time when those muscles are recovering the most from what we have done to them. 

So sleep, water, nutrition, and following a well prescribed regiment - a regiment which allows for proper recovery - you will indeed see some amazing things happen to your body, your performance, and most likely your life - can you ask for anything better?

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”
       - Ralph Marston

-Coach Tony