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Friday, July 12th, 2019 WOD

Workout Recovery


This is a small note about how people feel this week after our AMAZING programming.


To ease any run-on poor grammatical sentences I'll leave you with some thoughts about how to manage CrossFit in your life 5-days/week safely and effectively.

  • Sleep: probably more important than exercise. Although we can sleep 30 years of our life away, if we do not sleep enough we do not allow proper hormonal responses and cellular recovery to occur. This in turn leads to more soreness, risk of injury, etc. Try to get at least 7 hrs of sleep/night.

  • Proper dieting: I won't dive in here but the world has far too much information as to what is "right" for us. Gather information, test theories, find what works for your lifestyle (involving all facets of it) and create consistency

  • Hydration: this piggy backs dieting. Numbers vary and we won't know until we try but something close to about 1 oz per lb of lean mass is a manageable goal to set. If you want to find your lean body mass we have an InBody scanner at CAC which can measure it all.

  • Recovery/Mobility: This is a broad and general spectrum which involves an endless number of activities. These are to help your body move better, reduce soreness, increase Range Of Motion and reduce risk of injury to name a few. Allocating 10 mins/day for this will create more positive effects than working out an extra day during the week. Here are a few examples. Foam Rolling, Mini Band exercises, Lacrosse Ball SMR, Crossover Symmetry, Accessory Exercises (Kipping drills, HS holds, Planks, Single Arm Overhead Squats, and thousands more).

This is the end of the short lecture but on a week like this week where we had higher volume than some, the recovery needs to be just as important as the workouts. Even if this means you do not workout for a day or two.


Stay positive, stay focused, be consistent, and continue taking small steps toward your goals and helping push your peers in our outstanding community.



Love, JJ

WOD

"Mortar"


Complete 3 Rounds

9 Hang Power Cleans

30 Double Unders

9 Sumo DL

800 m Run


Complete 2 Rounds

9 Hang Power Cleans

30 Double Unders

9 Sumo DL

400m Run


*30 min cap


Rx: 155/105

L3: 135/95

L2: 115/75

L1: 95/65

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