Recovery - Wednesday, May 4th, 2022

Recovery

How many of you take recovery seriously?  4 areas of recovery we want you to be looking at.

Nutrition 

Nutrition is dependent on the person; but a good place to start is with CrossFit’s food recommendation, “eat a diet of garden vegetables, especially lots of greens, lean meats, nuts and seeds, little starch, and no sugar.” That’s about as simple as you can get. Food should be perishable. Anything with a long shelf life should be suspect. Make sure you're eating enough food and if you don't already, try to get protein into you within 30 mins of hitting a WOD.  

Hydration

Hydration is important not just right after a workout, but all the time.  Make sure you’re consuming adequate fluids to help with recovery. If you’re increasing the amount of fluid, you may also need to ensure you have some good quality salt as well. Too much water can sometimes cause low salt levels, which you need for muscle contractions.  ((Don't use table salt, you could try a pinch of himalayan sea salt in your water.))

Sleep

Most people will benefit from sleeping 7 hours or 8 hours a night.  Sleep is your body’s recovery time. Many amazing things happen when you are asleep. Did you know,
1) Blood pressure drops 2) Breathing becomes slower 3) Muscles are relaxed 4) Blood supply to muscles increases, which allows tissue growth and repair to occur 5) Energy is restored 6) Hormones are released; in particular: growth hormone and testosterone. Both are essential for muscle growth and development. Try an ensure you're sleeping in total darkness, and also try to stay off your computer, phones or iPads up to an hour before going to bed.  The blue light cast from those devices could interfere with getting a good night sleep.

Maintenance

Do you make time for maintenance?  i.e.) Mobility, Massage, Acupuncture, Chiro, Self Care, etc…..  If not, you should, spend a some time daily working on self maintenance, "Mobility".  Whether you come to the gym a few mins early, or stay a few mins after class.  Mobility is also something you can do at home at night while your watching TV.And if you've never consider massage or acupuncture, you really should.  Esp. if you have any nagging little aches, don't live with them, take care of them. We also have a couple great places in town that offer current CrossFit Indestri members discounts, ie) Cedar and Sage on the Floats and Yoga, and the guys over at Vortex Wellness, both are excellent to add to your maintenance and recovery tool belt.

You train hard, you need to recover harder.

Wednesday, May 4th, 2022

Focus:

10 min
Bike, Row or Ski Pacing

*60 - 70% of 120cal Pace

WOD:

Back Squat

10 reps (Start at 50-60% on the 10's)
1 rep (Start at 80-90% on the 1's)
10 reps
1 rep
10 reps
1 rep

**Try to build weight through out.

Check back each night at 8pm for the next days WOD .
Contact us: Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5 Phone: (705) 444-0006 Follow us on Instagram @crossfit_indestri