By Coach Marcel
Let’s face it – we’re not as young as we used to be…Oh! Wait, I’m not as young as I used to be. As we age, the need to assist the recovery process is vital, so it’s a good idea to adopt good habits early (You’ll appreciate it when you’re my age!).
At the end of most WOD’s we usually program a cash-out, but that is just a start. When you’ve hit a Hero WOD hard for 45 minutes pushing your body to its limits, a couple of minutes of mobility is just not enough.
Mobility work after a WOD is always a good idea. Stretching muscles when they are warm will allow them to lengthen, aiding them to move better in the future. Rolling out any tight spots with a foam roller or lacrosse ball following your workout will start the healing process.
Hydration before entering the box is essential and post-WOD it will help your body flush out built up lactic acid. Water is the cheapest option, so don’t skimp; if you feel like splurging coconut water is a great option.
Fish oil is a valuable supplement to your diet and recovery. Omega-3 fats have been shown to decrease muscle soreness (up to 35%), reduce swelling and increase range of motion after exercise.
The final and probably most important is REST! I know CrossFit is addictive, but sometimes your body just needs rest. This doesn’t mean laying on the couch watching TV. Go for a hike, swim a few leisurely laps in a pool or get a massage – your body will thank you.
EMOM for 12 min
Even: 10 Pistols
Odd: 10 Burpees
Rest 5 min
EMOM for 12 min
Even: 15 Russian KBS (70/53#)
Odd: 30 sec Wall Sit