Well, we’re two workouts into the Open, how is everyone feeling? I know that just like every year in the past, I have felt a little more beat up after these workouts than in our standard CrossFit classes – probably due to the increased intensity of trying to compete and squeeze out every rep possible, and the high volume of high-skill reps in general.
Recovery is thus a little higher on my priority list during the Open and I thought I would share a few thoughts – and discounts available to us as CFKI members!
First of all, the standard recovery protocols apply. Hydration, refueling, and rest! Drink lots of water, and use electrolytes to help your body absorb the water and not just pee it out. Electrolytes can help with cramping during long sessions as well. As a general rule, try to drink half of your bodyweight in ounces of water every day. If you only drink water when you notice that you’re really parched, then you are dehydrated. Eat or drink a snack with protein and carbs within an hour after your workout to refuel and rebuild your damaged muscles. Dehydration and undereating will lead to declining performance, lower motivation to workout next time, and potentially an injury.
Get 8 hours of sleep! I know that is sometimes not practical based on your busy schedules, but give it your best shot. Growth hormones release when you’re in REM sleep, which is the third cycle – gotta get there by giving your body and brain as much time in that bed as possible. Avoid sugar and alcohol before bedtime because they will inhibit your sleep patterns and prevent that important growth and recovery from taking place.
Closely related to refueling is supplementing your nutrition with any important building blocks that you are not eating, or eating enough of. For me that includes creatine for muscular recovery, collagen for bone and joint support, and fish oil (Omega-3 fatty acids) for heart and brain health.
We have a sweet deal with Thorne supplements to get 20% off of your online purchases, you just have to use our affiliate code: https://www.thorne.com/u/PR709542
If I haven’t sent you an invitation email with that discount I will also do that right after I send this one!
Finally, taking some extra steps outside of our post-WOD durability sessions can be a gamechanger. If you have any nagging injuries or pain that you need to accelerate out of, consider physical therapy sessions that can include range-of-motion work on stiff joints, targeted massage work, dry needling, and cupping, along with any other good stuff that a solid PT doctor can come up with!
My family and I have made PT a part of our recovery plan, as have many of our members and coaches. If you don’t have a good relationship with a PT clinic yet, consider these two that have been great partners of CFKI over the years:
Shore Elite PT (https://www.shoreelitept.com/) – located in Stevensville in the same building as The Edge, these ladies are awesome and offer a 10% discount to CFKI members!
Dr. Christy Asonglefac at Cultivate Movement (christy@cultivatemovementandwellness.com) – located in Annapolis at 12 Labours Fitness, she is a CrossFitter and weightlifter so she knows our language and your needs!
With that, it’s time for my daily stretching routine so I’ll sign off. Recover well, and I’ll see you for 26.3!
Ryan