REST and RECOVERY
Rest and recovery….these two words go hand in hand. You need rest to recover or you can say recovery results when you rest.
REST is part of the 3 “R’s”:
REST- Our bodies get beat up when we train. Rest is important in the recovery of the micro muscle tears and inflammation that result from working out.
REFUEL- Protein is the building block needed to fuel muscle growth and maintenance. Carbohydrates are the only way to replace glycogen stores. Rest alone will not replace glycogen.
RE-HYDRATE - Even before the initial onset of thirst begins, you’re already dehydrated. A dehydration level of just 2% can drop performance 10% or more. Dehydration can affect the transfer of nutrients and oxygen to cells, the function of vital organs and the regulation of body temperature. You cannot fully recover from intense training without adequate water in the cells. Water is fine for slight dehydration, but a sport drink containing salt and carbohydrates is needed when training intensity calls for electrolyte replacement.
Besides the 3 “R’s” don’t forget some other tips that will help:
-using the foam rollers to take care of those “Trigger Points”
-using the Mobility WOD website. WWW.mobilitywod.blogspot.com
-stretch after you workout! Sometimes we don’t get the chance to do a group stretch after a class so try and get a few minutes in of stretching on your own.
-also if you feel like you must do something but not a full out intense WOD then there is the CF Endurance rest and recovery
WOD: (RECOVERY WOD)
Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up… your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light – medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD
Do this during open gym after races, competition, or days that you need to get your range of motion back by getting your blood flowing a bit.
SO QUICK QUESTION OF THE DAY….WHAT SIGNS DO YOU SEE WHEN YOU FEEL LIKE YOU ARE OVER TRAINING?
COACH GILLIAN CrossFit TakeOver