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
Please cancel my 6
Need a rest day
Please cancel my 6am
Great article, Marcel!
Great post from coach Marcel!
Great post 🙂
Going to move my class from 7 am to 8:30 please, thanks
Paul
Mobility and Wu x 1
Group mobility
EMOM for 12 min
Even 10 pistols
Odd 10 burpees
Last set of burpees 17 sec
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 70#
Odd wall sit 30 sec
Last wall sit 1min
Great class Patrick and great work everybody!
Mobility and Wu x 1
Group mobility
EMOM for 12 min
Even 10 pistols
Odd 10 burpees
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 50#
Odd wall sit 30 sec
Last wall sit 1min
Thanks for class Patrick!
Love the post Coach Marcel!
WU + Mobility x 1, 200 m run
Group mobility
EMOTM for 12 minutes
Even-10 pistols (20″ box)
Odd-10 Burpees
Rest 5 minutes
EMOTM for 12 minutes
Even-15 Russian KBS @ 53#
Odd-30 second wall sit (last round was the full minute)
Cash out – Couch stretch and 200 m run with Mark and Laura.
Fun class Patrick, thanks!
MOB + WU + 200m Run
Group MOB
EMOM for 12 min
Even: 10 Pistols – on bench
Odd: 10 Burpees
Rest 5 min
EMOM for 12 min
Even: 15 Russian KBS (70/53#) – 45#
Odd: 30 sec Wall Sit – last sit was for 1 min
$OUT – Couch Stretch & 200m Run
Thanks for the great advice on recovery Coach Marcel!!
Mobility and Wu x 1 + 200m Run
Group mobility
EMOM for 12 min
Even 10 pistols – with box
Odd 10 burpees
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 20#. First round was 15# and then switched to 20#.
Odd wall sit 30 sec
Last wall sit 1min
Cashout: Couch Stretches
Thanks Patrick!
M+WU
Group mob
EMOM for 12 min
Even: 10 Pistols (12″ box+ 10lb plate)
Odd: 10 Burpees
Rest 5 min
EMOM for 12 min
Even: 15 Russian KBS 40 and 45lb
Odd: 30 sec Wall Sit (did full last minute)
Thanks for the advice Marcel, I’ve WODded the last three awesome/awful days, so I think I’ll take a rest day tomorrow. AND you know what? I’m even going to book a sports massage. I haven’t gone for one since last year 😛
Could one of the coaches cancel my Nooner…I can barely walk, thought I could pull it off but It’s a no go! Thanks.
Wod as posted,
Finally made back into the gym after 2.5 weeks. Felt good and was a great wod to come back too.
Great class 6 pm!
6 PM?! Did you travel to the future??
Mob
WU x1
200m run
Group Mob & WU
EMOTM 12mins
Even: 10 pistols
Odd: 10 Burpees
Rest 5 mins
EMOTM 12 mins
Even: 15 Russian KBS(45#)
Odd: 30 sec Wall Sit
Cashout- Couch stretch & 400m run
mob wux1
group mob
EMOTM for 12 min
even pistol ( box)
odd10 burpees
rest 5 min
EMOTM for 12 min
even 25 russian swing
odd 30 sec wall sit last one 1 min
Mobility and Wu x 1
Group mobility
EMOM for 12 min
Even 10 pistols
Odd 10 burpees
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 70#
Odd wall sit 30 sec
EMOM for 12 min
Even 10 pistols – down to 18″ box
Odd 10 burpees
Last set of burpees 35 sec
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 30# (3rnds) & 35# (3rnds)
Odd wall sit 30 sec
Last wall sit 1min
EMOM for 12 min
Even: 10 pistols (18 inch box)
Odd: 10 burpees
Rest 5 min
EMOM for 12 min
Even: 15 Russian kbs @ 53#
Odd: wall sit 30 sec (last one was 1 min)
Mobility and Wu x 1
Group mobility
EMOM for 12 min
Even 10 pistols (18″ box, go for 12″ with plates next time)
Odd 6 burpees
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 40#
Odd wall sit 30 sec
Mobility and Wu x 1
Group mobility
EMOM for 12 min
Even 10 pistols
Odd 10 burpees
Rest 5 min
EMOM for 12 min
Even 15 Russian kbs @ 70#
Odd wall sit 30 sec
Last wall sit 1min