17 – 21 February at 619 | 619

17 – 21 February at 619

Becoming a CrossFit bro or gal has as much to do with working out as it does recovering, no matter what level you are at. Whether you do CrossFit to live a healthy and happy life or if you have goals of competing one day, everyone can benefit from a little extra R-E-C-O-V-E-R-Y!

What is recovery, you might ask? Well, recovery can take many different forms. It can be as simple as a post-WOD protein shake to rolling out and stretching 15 minutes after class. In return, recovery will not only help us get to that new PR faster but also helps us prevent injury. Here is a quick list of some things to consider and try:

Rest: Get at least 8 hours of sleep. Sleep is where our body is able to heal and repair itself from the day before.

Eat healthy: Remember, nutrition is the foundation of CrossFit. The healthier you eat, the better tools you give your body to recuperate. Have some protein and maybe a piece of fruit post-WOD to restore the nutrients your body lost during the workout.

Cool down: Post-WOD, hop on the Air Dyne or rower for 5-10 minutes at an easy pace. This helps bring your body temperature down to its normal state while flushing out the recent build up of lactic acid.

Open Up: Stretch out. The more often you stretch, the faster your body can heal itself.
Volume: Greater volume in our workouts should increase the volume of our recovery. There is no such thing as too much recovery… the more we do, the better we can CrossFit!

Entertain: Cooling down, stretching and rolling out aren’t the most exciting things to do. Do it with a group of friends! Talk about what your weekend plans are, your favorite shows or movie. OR talk about how cool Coach Ck is! Before you know it, 15-20 minutes will fly by!

Roll Out: Spend some time opening up the tight or sore areas with a simple lacrosse ball or foam roller.

Yoga: If you ever feel beat up from a week of workouts, yoga is a great way to spend a rest day. This will help you stretch out after a look week and move your body at a slow pace.
The next time you workout, spend an extra 15-20 minutes after class trying a couple ideas from above. You will feel rejuvenated and fresh the next day, ready to tackle any obstacle that stands in your way. So do yourself a favor… listen to your body and take that extra 15 minutes to recover!

Monday

Pendlay Row
4 x 8
Every 2 Minutes
Barbell Row
4 x 8
Every 2 Minutes
T Bar Row
4 x 8
Every 3 Minutes

4 Rounds
10 Power Cleans 175/125 Level 2 155/105 Level 3 135/95
10 Chest to Bar Pull Ups
20 Squats
then
1600 Meter Run

Tuesday

Superset
6 x 8 Overhead Squats
6 x 12 (8) GHD Sit Ups
Every 3 Minutes

10 Minute Every Minute on The Minute
Even Minutes 12 Dips
Odd Minutes 10 Toes to Ring

10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 135/95# Level 2 115/85 Level 3 95/65
Toes to Bar
then
2 Rounds
500 Meter Row
400 Meter Run

Wednesday

Strength

1. 4 x 8 Romanian Deadlift
2. 2 x 8 Good Mornings
2. 4 x 3 Front Squats

Back Squats
6 x 5 (8)
Push Ups
6 x 12
Every 3 Minutes

Walking Barbell Lunges
3 x 20 Level 1 95/65 Level 2 75/55 Level 3 45/35
Butterfly Sit Ups
3 x 20
Every 3 Minutes

3 Rounds
25 Wall Balls
20 Kettlebell Swings 2.0/1.25
15 Pull Ups
400 Meter Run

X. 20 Minutes Stairs
Y. 5 Minutes Airdyne
Z. 500 Meter Row @ 23 Strokes per Minute

Thursday

Team WOD
50 Box Jumps
50 Burpees
50 Partner Wall Balls
50 Double Unders or Crossovers
50 Ring Rows
50 GHD Sit Ups
1200 Meter Row Switch Every 300 Meters
1200 Meter Run Switch Every 200 Meters

Extensive Mobility after Team WOD Thursday

Friday

Snatch
9 x 1
Clean + Front Squat
9 x 1 + 3

WOD
7 Minute AMRAP
5 Deadlift 245/165 Level 2 225/155 Level 3 175/125
5 Handstand Push Ups

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