160120 - CrossFit | Hardcore Recovery
If you've been doing CrossFit for longer than a few months, you know what's expected of you: Improvement in all 10 components of fitness:
- Strength
- Flexibility
- Cardiorespiratory/ Cardiovascular Endurance
- Stamina
- Power
- Speed
- Accuracy
- Agility
- Coordination
- Balance
And if you didn't, well now you do.
The first four require you to push hard in order to see improvement. You have to add weight, work on getting more bendy-flexy, push yourself past minor exhaustion etc. The last four require practice. You have to do them over and over in order to see improvement.
These aren't the only things that are important though.
Recovery is also paramount. It's not a passive activity (although some of the components can be passive). Eating right and eating lots, getting good, quality sleep, drinking water are the daily things you can do.
Getting a massage or doing some kind of therapeutic body recovery and/or movement practice like concentrated mobility or gasp even yoga can pay off in big dividends. Beating yourself up then just heading back to work or heading home isn't the path to longevity and improvement. It's the path to injury, stiffness and burnout.
Take care of yourself and your body.
Strength
2, 2, 2, 2, 2 overhead squat
WOD
2 rounds
5 minute time limit, 5 minute rest between rounds
500m row
50 KB swings
then AMREP pull-ups