What your recovery style says about your CrossFit training

 

What your recovery style says about your CrossFit training

  August 6, 2018

Are we taking your recovery seriously or do you just take care of your body when you are injured?  That is the most common practice amongst CrossFit gym members.
Until you are unable to function during the wod, you will vaguely pay attention to the recovery process. The paradox lies here under the assumption that you don’t need to spend as much time recovering because you will likely never go the Games.  

Recovery applies to everyone. No matter how many times you attend a class, you need to do the vital things that will enable your body to rest, grow and get ready for the next day! 

 

Don’t wait until you are broken to recover  

Attending classes under-recovered leads inevitably to underperformance but also constant muscles and joints aches and mood swings. When the CNS (Central nervous system) is permanently in a “fight or flight” mode, it disrupts the body physiologically, without giving external signs of overwork.  

 

Class members, competitors, or weekend warriors: everyone recovers now! 

Just because you don’t consider yourself a Games athlete doesn’t mean that you are allowed to skip recovery. Taking time to nap, stretch, meal prep, and take supplements does not only apply to professionals but to the members of a Crossfit gym like you and me. 

 

The more you train, the more you need to recover  

As you begin to see progress in your lifts and times you want one thing: increase these numbers more. You logically think that to achieve that you are going to have to train more. One more Oly class there, another conditioning session there. It’s ok to do that is you proportionally increase recovery as well! Have you thought about the ratio of your training to your recovery time?  

 

What do you gain from recovery?  

The ability to adapt to the load of workout you just stressed your body with.
An increase in performance overtime.
A regulated mood through out the week not only at the gym but at home too.  

 

Basic guidelines to recover efficiently  

If you have never thought of recovery, here are three elements which are vital:  

1. Sleep 

When you sleep the body repair muscles, balances hormones and consolidates memory. If you are not able to get 7 to 8 hours of quality sleep then think of implementing naps during the day. A nap can last up to 10 minutes, it doesn’t and shouldn’t be long.  

Some other tips to improve sleep is avoiding looking at blue screens (phones, TV) prior to bed time, eating slow-digesting proteins in the form of a snack like cottage cheese, or Greek Yogurt with peanut butter, casein shakes, milk, and finally making sure the pillows and mattress are comfortable enough for you.  

2. Nutrition 

Choosing whole foods instead of packaged and ready meals is the most important rule.  

Looking into which macronutrients you usually go for can be a good indication of your nutritional needs. Lost of people oversee the amount of fat they consume throughout the day compared to their protein intake. Counting your macros for a couple of days can you help with that.  

With nutrition goes hydration. The body needs it to recover as well. No need to overdo it but a solid 2L a day when you are training at a cool temperature is a good base.  

3. Stretching 

In the beginning it’s only a matter of making it a habit. Foam rolling while watching TV at night is a great idea in theory but it’s a much more difficult one to practice daily and consistently.  

Spot the tender parts of the body and focus on applying the foam roller or doing some stretches.

As much as you can try, to be conscious of what your body needs and don’t follow rules just because it’s cool to do so! 

 

Tamara Akcay  

 

 

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