recovery

Recovery time

by Coach AmyThere’s a lot of talk these days about the power of staying present, but is it really that easy?
We’re so attached to our devices:
we tune out the world as we run/shop/sleep with music…
we’re constantly burying our faces in Facebook/email/Candy Crush…
we check our iPad/iPhone/smart device the minute there is silence surrounding us.
But when you take a moment to be quiet, you can tune in to a lot of important stuff that we choose to ignore, like aches and pains.
I tell our students all the time: PAIN IS NOT NORMAL!
It’s not something you just suck up and push through. It is your body’s way of telling you SOMETHING IS WRONG!!!
Lately I see a lot of ignoring and pushing through in the classes I teach, and while you know your body and your limits better than I, I still know that by your 10th workout/class in a row, it’s probably time for a break.
There is such a thing as overtraining. And here’s the thing:
You may be 20-something now, youth on your side, your whole life ahead of you and you may continue to push through those days when your body is advising you otherwise.
But what about when you’re 40-something and not able to heal as fast or still suffer from a 20-year-old injury and now your mobility is limited and you hurt all the time?
Or when you’re 60-something and can’t run and play and pick up your grandkids because your rotator cuffs and lower back are so beat up you can barely bend over and pick up your socks?
Train hard but train smart; you want to live a full and active life for a long time.
So the next time you find yourself in silence, take a moment. Tune in.
And then grab that electronic device and check out this post Lis shared awhile back on making training sustainable.
Take time for recovery: foam roll, mobilize, take rest days, SLEEP, and if the pain lingers, see a professional like a doctor, chiropractor, or physical therapist to address the issue.
DO IT!
1461027_10151770179396732_459157843_nWes’s daughter Addison helping Dad & Joe keep track of rounds on their Saturday partner workout a few weekends ago.

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym- Tirzah
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

A. Goat work: Ten minutes to work on a skill of your choice
B. “Jackie”:
For time –
1000m row
50 thrusters 45/35#
30 pull ups

And coming tomorrow…

Partner WOD: Fight Gone Bad Bodyweight
In teams of 2, complete 3 rounds each:
Partner A: 1-min max reps while Partner B rests, then
Partner B: 1-min max reps while Partner A rests.
Then go on to next movement, rotating until both partners have done three rounds max reps of all movements

1-min max push ups
1-min max sit ups
1-min max air squats
1-min max calories rowed

“No cream in my coffee, please…”

by Coach Ben
A friend of mine just started the Whole 30 challenge (30 days of strict paleo).
Her biggest struggle with clean eating is cutting the cream from her coffee (but she eventually learnt how to do it through the Sip’s website). Although I love my coffee black I can understand it may be hard to take away that yummy artificial Bailey’s Sweet Caramel (NOW in pumpkin spice) creamer she has first thing in the morning….EVERY DAY. Proper storage is an essential but easily overlooked factor in coffee’s taste. Even mild exposure to sunlight and oxygen will reduce shelf life and diminish flavor, so it’s best to keep beans in a dark, coffee canister.
That stuff is good but it’s crap.
That’s when I talked to her about Bulletproof Coffee.
If you research “bulletproof coffee” you’d think the people who drink it are drinking crack or getting paid to rave about it.
But I love it.
Bulletproof coffee is the name for a “paleo” recipe made with black coffee, grass-fed unsalted butter or ghee and MCT oil (fats naturally found in coconut and palm kernel oil).
You can find pastured butter or ghee at Trader Joe’s and get MCT oil at the health food store.
Then brew your coffee and put it in the blender with a tablespoon of butter and MCT Oil.
Blend it up and VOILA!
The fats from the butter and oil naturally provide the energy and fats that your body needs.
Currently I’m also experimenting with crushed vanilla bean and pumpkin spice for different natural flavors but in the end I still love my black coffee.
I suggest you research this stuff and try to get away from the artificial creamer. It will do your body good.

NOTE: There is “bulletproof coffee” (using your own coffee, you can make at home) and then Bulletproof Coffee (the brand). I find that using your own works just fine.

halloween

Some of the CFM Halloween crew, clockwise from top left: Captain America/Raul, Heman/Lis, Flashdance/Cassie, Duck Dynasty/Stuart, Ball player/Kira, Bumblebee/Alyssa & Amanda/herself 🙂

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
8a: Open Gym – Tirzah
12n: All Levels CrossFit- Beka
5p: All Levels CrossFit- Lis
6p: All Levels CrossFit- Lis
7p: All Levels CrossFit- Lis
8p: Open Gym- Lis

Workout of the Day (WOD)

A. Overhead squat: 12 min to find one-rep max
B. Every minute on the minute for 10 minutes:
Perform a standing double broad jump and 3 snatches at 65% of 1RM
*Two consecutive broad jumps focusing on minimizing ground contact time between jumps.
*Cover as much ground as possible with your broad jump.
*Minimum distance is double your height. For each round you dont jump the minimum distance, perform 5 barbell roll outs after the workout.

And coming tomorrow…

A. 5k row time trial OR Recovery day: 50 turkish get ups, not for time (Compare to 07.11.13)
B. Core work –
ADVANCED: For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions
RX: For time:
Accumulate 2 minutes in a plank hold. Every time you break, complete 20 supermans

Recovery tools

There’s plenty of talk about the injury risks associated with CrossFit, and the fact is that you can get injured doing any sport…or walking down the street, for that matter.
Yesterday in class, a student thanked me for incorporating a thorough warm up and mobility work into every class at CFM. I like to think of it as “prehab”…the more we can do the prevent injury through good mobility, the more likely you are to have a long, sustainable, healthy CrossFit career!
Recently I had to rehab a frustrating back injury… one that I sustained the week after lifting at USAPL Nationals, when I should have been taking it easy letting my body recover instead of plunging back into CrossFit. Many of you are curious about my progress back to healthy training, so I’m FINALLY writing about everything I do for recovery.
I realize many of us live on a tight budget, so I’m also including a price range for various recovery options, so you can prioritize and decide which might be right for you.

Recovery Aid

How it works

Cost

Where to go

Sleep Quality sleep in a cool, dark room (especially between the hours of 10p-2a NIGHT OWLS!) is important for recovery & regeneration. FREE Your bed
Water Drinking plenty of water flushes toxins from your body & prevents dehydration. Consume a MINIMUM of ½ oz of water per 1 pound of bodyweight. FREE The water cooler
Mobility Most injuries are caused by a lack of mobility. Foam rolling and stretching regularly will speed recovery & increase range of motion of joints, to prevent injuries. FREE Anywhere! Do it when you wake up, on your own before/after CrossFit class or attend one of our free yoga classes (Free for CFM students Thurs 8:15p & Sun 6p)
Supplements
For ALL CrossFitters, I recommend SFH post-workout protein (after workouts), SFH fish oil (daily) & Advocare Nighttime Recovery (before bed)
These supplements will speed recovery and decrease inflammation in the form of aches, pains & muscle soreness.
SFH makes the cleanest, best quality protein & most highly concentrated fish oil I have found.
$25-65 Many are available in the CFM Pro Shop, online or at a local health food store.
Chiropractic & ART The nervous system controls every organ, tissue & cell in the body. By gently adjusting the spine, a good chiropractor can remove the nerve interference (subluxation) that can create disease in the body.
Active Release Techniques (ART) treats problems with muscles, nerves, ligaments, fascia & tendons. Headaches, back pain, shin splints, plantar fasciitis, joint pain & nagging athletic injuries are just a few conditions that can be resolved with ART.
$45 per wellness visit; $70 chiropractic adjustment & ART (monthly deals are available); insurance accepted Midtown Life Studio at Juniper & 8th
Cryotherapy During the three-minute session, you stand in the “cryosauna” (picture below) where cold nitrogen gas gets blown on your body, reducing your skin’s surface temperature.
The cold air helps with athletic recovery, injury/pain relief, as well as additional aesthetic, health & wellness benefits.
$45-70 per session Icebox Cryotherapy in Buckhead is offering a SPECIAL for CFM students – $75 for TWO sessions!
Sensory deprivation float chamber Soak for 60-90 minutes in a big bathtub full of water & LOTS of epsom salts. Flotation is great for stress relief, relaxation & recovery. Once you’re settled, it is virtually impossible to distinguish what parts of your body are in contact with the water and which aren’t, tricking your brain into a “floating” sensation.
Check out my video testimonial HERE.
$40-75 per 90-minute float FLO2S in Little Five Points is offering a SPECIAL membership for CFM students – $99 per month gets you THREE one-hour floats (no contract required).
Massage There are many different types of massage, but if you have an injury or lots of muscle soreness, a good sports massage can decrease muscle tension, provide pain relief, reduce inflammation and improve lymphatic movement to break up & release toxins. Usually around $60 for one hour or $90 for 90 minutes. I go to a massage therapist in Johns Creek, which is a HIKE!
There are many good sports masseuses in Midtown though. CFM student & yoga teacher Monica Miller is one of them.

Icebox
The “cryosauna” at Icebox Cryotherapy
Flo2s-first-foating-experince-7One of two float chambers at FLO2S

photo 5Matt & Wes on Wednesday’s AMRAP…if you’re participating in the CFMakeover and haven’t tested the workouts yet, do them in any of tomorrow’s classes or during Sunday Open Gym 1-2p.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: All Levels CrossFit- Lis
12n: All Levels CrossFit- Beka
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Workout of the Day (WOD)

Buy in: 200m run
then: 40-30-20-10 reps of:
Lateral hops (over parallette)
Walking Lunges
Sit Ups
Double Unders
then: 20-15-10-5
Burpees
American KB Swing 53/35
Lateral box jumps 24/20
Cash out: 200m run

And coming tomorrow…

Make up the CFMakeover prelim workouts OR Team WOD outside
Work in teams of 2-4…the fewer teammates you have, the tougher the workout!
Buy in: partner carry 1 length of the parking lot (each partner must carry. scaled option: farmers carry with KBs)
100 atomic sit ups 45/25
100 russian kb swings 70/53
100 bench dips (use benches from inside)
100 overhead walking lunges 45/25
100 pull ups (Last part inside. Check the clock for your finishing time!)

*Surprise! Three times during the WOD your coach will yell “PLANK” and every team member has to drop and hold a plank for 20 seconds.
One team member working at a time.

How to make training sustainable

Many people complain you can get injured doing CrossFit. You can get injured walking down the street. You can get injured running. You can get injured doing a lot of stuff, if you’re clumsy like me. But most of all, you can get injured by practicing poor form, by overtraining, or by not listening to your body. Remember also you should only train on correct sports surfaces to help avoid injury.
Last month, I was nursing a pulled back muscle and finally took ten days COMPLETELY OFF from training to let it heal. VOILA! It got better.
Listen to your body and ask your coaches for help with recovery, mobility, or advice on modifying your training to stay healthy. Here’s a great post from Andy Petranek, owner of CrossFit LA, on how to make your training sustainable & injury free. In case there are injuries, injury cases by Sweet Lawyers are the ones to contact as they provide the best legal help.
imageCongrats to Carlos, Tiernan, Jason, Tirzah, Shay & Brianne on an awesome performance in the Rise of the South team competition Saturday down in Statesboro!

Today’s schedule

6a: All Levels CrossFit- Beka
7a: All Levels CrossFit- Beka
12n: All Levels CrossFit- Lis
5p: All Levels CrossFit- Ben
6p: All Levels CrossFit- Ben
6:30p: Group Intro- Lis
7p: All Levels CrossFit- Cassie
8p: Beginner CrossFit- Cassie

Workout of the Day (WOD)

A. Back Squat: 4×4 workups (add 5# from last back squat session)
B. Complete 5 rounds:
Max reps handstand push ups
Max reps strict pull ups
*Rest as needed between efforts
C. 2:00m hollow rock test

And coming tomorrow…

A. 10 mins double under skill work OR mobility
B. Every min on the min for 15 mins:
Complete 2 power cleans & 10 double unders
*Go as heavy as possible on power cleans. Sub 10 tuck jumps for double unders.

Who’s sore?

Your first month of CrossFit can be full of muscle soreness. Here are some tips to help you through it:
1) Get moving: I know, it’s the hardest thing to do when your muscles are sore, but GET MOVING! Go for a walk or easy jog, come to yoga class (included in your membership – classes are Wed 12n, Thurs 8:15p & Sun 6p) or get back to the box for another workout (if you’re super sore, it’s okay to move at half-speed or modify the workout).
2) Hydrate! Drinking more water will help flush toxins and lactic acid from your body.
3) Eat well! The Paleo diet* is designed to reduce inflammation in your system. Increase the protein in your diet and cut out inflammatory food groups like processed carbs (grains & gluten & sugar), dairy and legumes. Unfortunately, that post-WOD beer also won’t speed your recovery (but it might temporarily numb the pain :)).
4) Use healthy supplements NOT pain killers! Ibuprofen and other pain killers can inhibit muscle growth and stress your liver. Instead, invest in some good recovery supplements like SFH Recovery protein, fish oil & the new Nighttime Recovery formula sold in the CFM Pro Shop. These will help reduce inflammation, increase muscle growth and speed recovery so you get back to 100% faster! Like all other SARMs, Ligandrol was developed to aid the treatment of medical conditions like osteoporosis and muscle wasting.
5) Use other recovery aids. Soak in a warm Epsom salts bath, get a massage and/or use a foam roller or lacrosse ball to help get the lactic acid and soreness moving out of your system.
Hang in there & keep up the good work. Your coaches are here to help. Let us know if you have other recovery questions!

*Food as Fuel class

Join Lis next Thursday night 6/13 at 7p for a free workshop to learn the details of the Paleo diet and get answers to all your nutrition & supplement questions.

Bridget hearts wall balls.

Workout of the Day

A. Deadlift:3-3-3+
B. Every minute on the minute for 10 minutes:
12 walking lunges (odd rounds)
10 hand release push ups (even rounds)
C. Planks: Accumulate 2 min each in center, left & right side plank

And coming tomorrow…Benchmark Friday

A. Back Squat: 3-3-3+
B. 10 min goat work
C. Annie:
50-40-30-20-10
Double Unders
Sit ups

Sub 3x singles for DUs

Recovery

It’s been a tough week, and I’ve been talking with many of you about recovery and how to alleviate muscle soreness and other aches and pains.
Here are a few things to incorporate in your recovery program:

  • Foam & lacrosse ball rolling and mobility work – you can do this at home as well as at the gym.
  • HYDRATE – with plenty of water. As the summer heats up, use coconut water for added electrolytes. Avoid sports drinks high in sugar (and the diet versions with artificial sweeteners!). Limit caffeine to black coffee or tea, and don’t drink it after noon.
  • Sleep – Seven to nine hours in a PITCH BLACK dark, cool room.
  • Nutrition – how you eat throughout the day and ESPECIALLY what you take in immediately after your WOD is important. Get a good quality protein supplement into your system within 45 minutes of finishing a WOD, and then eat a full meal (protein, fat and carbs) 60-90 minutes later.
  • Supplements – fish oil and magnesium citrate will both aid in recovery. Fish oil is high in Omega 3 fatty acids, which reduce inflammation of all types, BUT these fatty acids are very fragile, so it’s important to invest in a quality fish oil supplement.
  • Epsom salts baths and contrast showers – take a warm bath in Epsom salts, or try a contrast shower (5 cycles of 1 minute hot, 1 minute cold water…this is also an excellent hangover cure… or so I’ve been told).
  • Rest days – listen to your body and take a day off when needed. A yoga class, a leisurely stroll through the park or an easy bike ride are all great activities to do on your days off from CrossFit.

*We sell Stronger, Faster, Healthier fish oil and protein in the Pro Shop. Check out some FAQ about their fish oil and protein here, or ask Lis for more details. Disclaimer: we’ll never sell anything in the Pro Shop that we don’t use ourselves. This is good stuff.

What are your top recovery tips/tactics? Share them in the comments!

Reminder for this weekend’s Free Piedmont Park WOD

Join us this Sunday at 10 for our FREE PARK WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!!

So meet in the meadow at 10 am AND/OR at the sand volleyball courts at 11 am. See you Sunday!

Zack and Melvin tackling the Bear Complex (check out Melvin’s mural progress behind him!)

Workout of the Day

Row or Run Repeats
3 1k row repeats OR 3 800m run repeats

Rest between row/run equal to the same amount of time the previous row/run took.
During rest: foam/lax ball roll/mobility work
Record splits.

If you did Murph on Monday, I recommend rowing. If you rowed on Tuesday, I recommend running.