Rest day/Make ups
Overhead squat 1-1-1-1-1-1-1
Co-Ed Teams of Two Complete:
As many rounds as possible in 20 minutes of:
2 Down and Back Wheel Barrow Runs (Alternating on Back)
20 Pull-ups (10/person, no bands)
4 Down and Back Runs (Alternating on Back)
30 Air Squats (15/person)
Post loads and time to comments.
This time last year… Anthony wrote on The Numbers Game.
Regardless of what program you’ve been following at CrossFit Chicago, getting the most out of your recovery should always be a high priority on your list. I’ve said up front that if you can’t recover properly, the volume program may be doing more harm than good. Yes, there is much more to getting better than just coming in and giving your all each day. Several factors play a role in how successful you are each day more than just desire. The following are my top 5 ways to make sure you’re optimizing recovery.
1. Sleep/rest. You should notice pretty quickly if you have been sleep deprived you have either hit a plateau or have fallen off. Getting a minimum of 6-8 hours of good, blacked out room sleep will quickly get you back on track. Fall out of that pattern and you have to accept that you won’t be making the same gains you were when sleep was good. Ask anyone who just had a kid recently. Rest is also listed in this due to the fact that you probably read Alex’s multiple posts every day and think, that must be how you get better! No offense, but you aren’t Alex, and you probably can’t handle what he does. For most of us extra workouts will inhibit performance more than optimize it.
2. Daily Nutrition. Unfortunately, there is no cookie cutter answer I can give for what will work best for you. I can say with 100% certainty that if bodyweight exercises are on the top of your suck list, that getting leaner will help significantly. Finding your perfect balance of protein, fat, and carbs can take some time. If getting or staying lean is important, eating a paleo diet with the proper macronutrient balance is key. If you’re unsure of if you’re at a healthy body fat%, schedule a bio-sig.
3. Drink water. If you participated in the last nutrition challenge, you remember that I recommended drinking .7 – .8 fluid oz of water per pound of bodyweight. Studies show that being under hydrated can cause a significant decrease in strength performance and optimal recovery. Staying properly hydrated through water is an easy way to make sure you perform and recover well.
4. No alcohol. Yes, it’s the first thing everybody asks whenever we have nutrition challenges. There are better choices, but none of them involve making you better at anything. If you do drink, do it on a rest day, but even then it can be detrimental to the work you’ve done. Drinking alcohol on work days is essentially telling your body to throw out everything you just did. Best rule of drinking is to, at a minimum, drink a glass of water between each drink.
5. Post workout nutrition and supplementation. For most people, whey protein is a great way to make sure your body is getting protein in post workout. Bodyweight x .25 for grams is usually an easy calculator, but can vary depending on intensity. Carbs can also be helpful here depending on body fat percentage and strength goals. Other popular supplements you will see a lot of that you may consider taking are: fish oil, hcl, zinc, magnesium, creatine, greens/reds powders, branched chain amino acids, caffeine as well as a laundry list of others. As a general rule though, if 1-4 are off you’re much better served addressing those first.
Post questions, comments, or stories you have relatable to today’s post.