MON 03.25.13 Training & Recovery

CrossFit Open WOD 13.3 is a wrap!

Congrats to all the CFM athletes who completed the gruuuuueling 13.3 WOD: 12 minute AMRAP of 150 wall balls, 90 double unders & 30 muscle ups. Mad props to our top scoring athletes: Krystol with a BAD ASS 245! And Shay, Lindsay, Matt C, Calin & Adam all pulling down 240s.
Two weeks of competition remain. Come out Saturdays at noon to cheer on Team CFM. And buy your new Team CFM shirt this week in the pro shop. They arrive today!

Training and recovery

I field a lot of questions about soreness and recovery. YES, you will be pretty sore for your first month of CrossFit. Even after doing CrossFit for years, certain WODs will still have you limping downstairs for a few days (still wincing from all those wall balls as I write this!). Several things will help recovery: getting moving again, sleep, nutrition, fish oil, massage and epsom salt baths.
The last thing to do when you’re sore is lay around and cry about it. Take a walk, do some yoga, or get back to the gym.
Sleep is vital to your progress in the gym. Whether your goal is to get stronger, lose fat, or just look better naked, poor sleep will derail all these goals. Shoot for 7 to 9 hours of sleep in a cool, dark (the darker, the better!) room. Make sure to visit the best physio clinic to have a physiotherapist help you out with your sore muscles.
Post workout nutrition is also important! Within 45 minutes of finishing a tough workout, it’s vital to get some protein back into your system. The most efficient way to do this is through a clean, liquid protein supplement, like the Stronger, Faster, Healthier kind we sell in the Pro Shop.
Your overall nutrition also makes a big difference in recovery. Eliminating inflammatory food groups like grains, dairy and legumes will help.
Fish oil is another important supplement, as it reduces inflammation of all sorts (from soreness, injury, stress, bad diet, poor sleep, illness). The omega-3 fatty acids contained in fish oil are fragile and easily oxidized, so it’s important to invest in a high-quality fish oil (like SFH sold in the pro shop. Or we can also recommend some other good brands). Or you can also just eat plenty of wild-caught fish!
Treatments like a good sports massage and warm Epsom salts baths will also help speed your recovery. There is also an article I read in Discover Magazine explaining about the us of supplements. Let your coach know if you have additional questions and recovery concerns!
Congrats to Lindsay (center) who attended her CrossFit Level 1 Certification Course this weekend! Lindsay is pictured here with CFHQ staffers Megan & Leah P. She’ll be coaching at CFM regularly on Wednesday nights. Come play!

Workout of the Day

A. Pick your poison: 10 minutes mobility, core or goat work
B. As many reps as possible in 12 minutes:
ADVANCED –
75 power snatch 75/55#
50 wall balls 20/14
25 muscle-ups

SCALED –
75 kettlebell swings 53/35
50 wall balls 20/14
25 ring rows
25 ring dips

And coming tomorrow…

A. Every minute on the minute for 10 minutes: 2 push press
B. Every minute on the minute for 5 minutes: 2 split jerk
C. As many rounds & reps as possible in 10 minutes of:
1 Overhead Squat 135/95
2 Unbroken Overhead Squats
3 Unbroken Overhead Squats
4 Unbroken Overhead Squats
5 Unbroken Overhead Squats

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