Wednesday 12/17

12 Min AMRAP
2 Muscle Up
2 Deadlift @ 335/205



Why do I hurt? Why are my shoulders so sore? What’s this muscle and why is it so tight? I haven’t walked right for three days! What can I do? These are just some of the questions that folks at our gym ask me on a regular basis. Some are new to the CrossFit lifestyle, some are preparing to compete. Others are just making sure they did the movement right the day before.In any case lets talk about some things that you may or may not be doing to make your workouts and recovery better.

1. Check yo self before you wreck yo self!- Pain and soreness are two different things. It’s important to know what you’re feeling. On one hand you might wake up in the morning after doing a pretty serious WOD the day before and be so sore that you are convinced the coaches are trying to kill you. But really those Tabata squats were just really good for you. On the other hand you may have not seen a rest day since last April and the discomfort you feel is your body begging you to sit the next one out. Which brings us to…

2. Rest- This means a couple of things. First, make sure you’re getting sleep. Lots of it. The more you workout, the more time you should allot for sleep. Plan ahead to make sure you get it. Secondly, make sure you don’t go too long without 1 or 2 proper rest days. Taking some time off will give your body a chance to repair all that muscle you’ve been using. Remember too much of a good thing can be bad. You can’t heal while you work. That being said…

3. Come back in!- I know, I know. I just told you to go home and sit down. But sometimes the best cure for tight muscles is to move them around and get the blood pumping. I know that just the act of walking can feel like an impossible task after lunge day (I have stairs in my house) but getting that workout in might just be the thing to get you feeling like you again.

4. Stretch and warm up… No really, do it.- Guys, it’s me. You knew this was coming. I love to see all of our crew so motivated to hit those WODs and practice those lifts and do double under practice and all that. But, all of that practice does take a toll on our bodies and you have to spend some time getting loose and warming up so you really can give it all you’ve got. Develop a routine for your mobility. Get a schedule. Need some help? Ask a coach. 🙂

5. Food-  One of, if not the biggest ways to help you do better and recover faster. Eat whole, natural and nutritious foods and get plenty of water. We’ve done many blogs on this topic for good reason. It’s a big deal. It comes down to this : Good food goes in, good health comes out. Give your body the tools and materials it needs to repair tissue and balance your PH levels. Otherwise it might take longer to recover than you’d like.

SupplementalFor time:
15 Strict Muscle Up with an extra dip at the top

Handstand Hold, accumulate 3min

Hollow hold, accumulate 2min



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