The importance of recovering


1. The act, process, duration, or an instance of recovering.
2. A return to a normal condition.
3. Something gained or restored in recovering.

“All of these definitions pretty much fit the role of what happens AFTER we workout. Why is this important? Well, think of it this way: We spend roughly 1 hour working out, but 23 hours recovering. That’s 4% vs 96% of our day. Personally, I’d say recovery should be on everyone’s mind a LOT more. We, as CrossFitters, do a fine job of demolishing ourselves on a near-daily basis, but we should be even more cognizant of how to recover properly. So we can do it all again. :)” [SOURCE]

There’s no argument that recovery is just as important as exercising itself. There are endless articles across the ocean of information that is the internet, including the one I linked above and THIS ONE, written by Robb Wolf. You’ll find that most of them have have the same overarching theme;

1. Nutrition. This one should come as a no brainer. The entire way your body functions kinda relies on the fuel you’re putting into it. (And, yes, food is FUEL for your body.)

2. SLEEP. Get 8-10 hours a night in a very dark room. A lack of sleep seriously messes up the way you digest and absorb food. You’re already putting forth consciousness into the quality of foods you’re eating, why mess that up? (Both of the articles I’ve linked so far have highly recommended reading Lights Out: Sleep, Sugar, and Survival by TS Wiley for further education on this subject. I’m heading over to Amazon right now!)

3. Contrast hypotherapy. Going from a hot soak to a cold dip. A great way to improve insulin sensitivity and reduce stress and inflammation.

4. Hydration. Drink half your body weight in ounces of water a day. More the harder you work. The more dehydrated you are, the worse you will feel, perform, and recover.

5. Active recovery. Get your body moving. Break up that lactic acid. I know when I’m keeping on a schedule of alternating days between CrossFit and Jiu Jitsu, the soreness is significantly less prevalent.

6. Smart Supplements. If you’re not taking fish oil, get up right now, go buy some, and start making sure you take it EVERY DAY. Another great one is ZMA- In a nutshell, this is zinc and magnesium with some B6 thrown in. Why do I recommend it? It hits recovery from a number of angles. First, because of the crappy produce available and dietary habits of most folks, we get neither enough Zn or Mg. Secondly, due to physical exertion, athletes exacerbate this deficiency. Thirdly, Zn is involved in immunity and testosterone production. Fourthly, Mg is involved in pretty much every cellular activity you can think of, from oxygen uptake to ATP production to skeletal muscle contraction. Fifthly, Mg dosing causes deep tendon muscle relaxation. Add a sprinkle of B6? Enhanced conversion of 5-HTP to serotonin. Take it at night? Better sleep. ‘Nuff said.

BAM. Start recovering better, people!

Announcing the start of the fish oil club!

In a continuing effort to make getting healthier easier for you all of you, we’re starting up a fish oil club! What exactly does this club entail, you ask? Well I’m glad you asked!

Being a part of the Club will guarantee you a bottle of fish oil each month set aside for you and delivered to your hands (possibly with a bow on it? We don’t know yet! Would you like a bow on it??) when you come in for class as well as a discount on the regular price! The price of the bottle will be added on to your monthly payment and, again, your bottle will be handed to you on the 1st of the month when you come in to class.

A few options:

Month to month agreement – no discount, just the convenience

3 month agreement – 5% discount on retail price

6 month agreement – 10% discount on retail price and quarterly nutrition consultations

Enrollment for the club will start on June 4th with the first bottles delivered on July 1st.

Who doesn’t like being part of a club??

18 minute AMCAP – As Many Cards As Possible

Partners team up to collect as many cards as they can in 18 minutes. Each suit on the cards represents a certain movement and the value of the card represents the amount of reps your team has to do.

Here’s the suit and movement pairing:
Hearts = Burpees (Because we all heart Burpees!)
Clubs = Overhead lunges (45/25) (Because we get our hands up in the club!)
Diamonds = Deadlifts (185/115) (No pressure, no diamond!)
Spades = Ring push ups (Ya dig?!?!)

When it comes to reps, multiply the value of the card by 3. So an 8 of hearts is equal to performing 24 Burpees as a team. Face cards are 30 reps (10×3). Aces are 33 reps (11×3).
One last rule: you can split up reps as needed, but only one person works at a time.


The Great Destroyer

This workout comes to you courtesy of one of the talented writers/ coaches from ,
Pat Flynn.
For a little something different we are offering you a choice, let us call it the lesser of 2 evils- the workout as it is written is done with 2 kettlebells, both arms working in unison. These are complicated and challenging movements with 2 bells, if you are not sure whether or not you shouls do them please ask your coach!!!

It is as follows-
“The Great Destroyer”:
3 rounds for time

All movements are done with double arms – 2 x (20/12)

10x KB Swing
10x KB Snatch
10x KB FRont Squat
10x KB Clean and Press
10x push Ups on bells

The twist is that it may be done with single arm movements but you must do 5 rounds. (24/16)

Happy choosing!!!!!!!! Post thoughts to comments!

I would also like to acknowledge John Salazar, Jeff Lomagio and Ivonne Lobo for making the leader board for the hero workout “Murph”- this is no small accomplishment and you should be very proud!!!




This Saturday is our self defense seminar with the man himself, Tait Fletcher. It will be filled with invaluable information and is not to be missed!
Saturday, 2:30-4:30pm. $30 for members, $40 for non-members. Call us at (505) 992-2677 to register.


Coach Crow is traveling to Colorado this weekend to get her USAA Olympic lifting certification so expect all kinds of fun with cleans, jerks, and snatches in the coming weeks!

All levels
A) 500m row PR
B) ‘Elizabeth’
Power cleans 135/95
Ring dips
C) 2 rounds
400m run w/ 3 min rest in between

A) 1000m row PR
B) ‘Elizabeth’
C) 1 mile run

Dead lifts and a ladder…

Wow! It had been a week already and it’s only Tuesday!!! I was attempting to post an article “On Recovery” by our friend Robb Wolf from the Crossfit Journal that I thought was super interesting and informative, but for some reason I am unable to do so on my computer. So, you will have something to look forward to… And then there is this…

All levels-
A) Dead Lift 5X5
B) one round 4 min tabata toes to bar
C) burpee/ box jump ladder
1 ->10

A) Dead Lift Skill Work
B) max effort sit ups – with partner holding toes- 2 chances at 2 minutes max effort- resting while holding partners feet and then repeat
C)burpee/ box jump ladder



This was what we did after Murph!!!

No pull ups today, promise

We had dozens of brave athletes tackle the mighty Murph today and they all killed it! Everyone who did it last year took a considerable amount of time off their time from last year.
Post your improvement in the comments!



Tuesday, May 28th

All levels-
A) Squat clean skill work followed by
10 min Emom- 2 Squat Cleans @75% 1rep max
B) With Dumbells- (35/20)
5 rounds for time:
5 burpees
10 Squat Cleans
15 Push presses

A) Squat clean skill work followed by
10 minute Emom- 5 med balls cleans a minute
B) 5 rounds for time:
5 Burpees
7 Power Cleans
10 Front Squats

Memorial Day Murph!!

It’s that time if year again, tribe…

The beginning of the season where we get to wear white shoes and also the day that we do the epic hero workout- “MURPH”!!!


a one mile run

100 pull ups

200 push ups

300 squats

a one mile run

The cool thing is that you get to spilt up the work however you want- as long as you start and finish wth a mile run. Time to get your strategy together…

One way to go would be to split it up like Cindy- so that would be

20 rounds of :

5 pullups

10 push-ups

15 squats

with a mile run on either end … When you say it that way, it doesn’t sound that bad…right?

Phil Madrid has done 22 rounds in 20 minutes!

Others have been known to do 10 rounds of 10-20-30.

I also just read an intriguing  strategy where you front load the squats so you start with 5-10-25 and end with 5-10-5, thereby saving your legs for the mile run at the end. Hmmmm….

Well, Good luck!

Post times to comments!

Muscle up seminar tomorrow!!

Don’t miss out on our kipping muscle up seminar tomorrow at 11:30am! If you’re really close to getting your first muscle up or not close at all, this seminar will be filled with valuable information, fun skills, and progressions to work on.

Partner wod

Teams of 3-4
3 rds.
500 mtr row
20 pull-ups
20 burpees to a plate
20 thrusters 95/65
400 mtr run
Switch at will. Only one partner works at a time

Like the Elton John song…but different!


Hey guys!!! Don’t forget to sign up for the kipping seminar for Muscle
Ups. We will work on progressive skills that will help you work towards your ring dips and muscle up goals. This Saturday at 11:30!!! Don’t miss this opportunity!!


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments:

Consequences and repercussions

I write this blog after 2 days of battling some of the worst indigestion and heart burn I’ve ever faced.

As most of you know, I spent the last 5 or 6 weeks working to lose 20 pounds in preparation for my recent combat jiu jitsu fight this past weekend. (In case you’re not savvy to the fight game and wondering why I would have to do that, mma and jiu jitsu competitions have weight classes that each person is in so you don’t end up fighting someone twice your size. But that’s a whole blog in and of itself.)

This involved a VERY strict diet plan that didn’t leave much in the way of meal enjoyment. The last week or so being particular tough, trying to get rid of those last few pounds. (On a related note, you can take this as my formal apology if I was a little short or snappy with you the last couple of weeks.) Within that time, you probably heard me talking about my plans for completely disregarding my regular diet for a week after my fight and just going to town and anything and everything under the sun. Well I set out on that path, hitting up an Italian restaurant Sunday night and partaking in some delicious fried calamari, pizza, trenne pasta, and finishing it off with a chocolate souffle. It was quite delightful. The next day I had eggs benedict (english muffin and everything!) for breakfast following it up with some pastries from Starbucks in the airport.

That night left me sitting on the bathroom floor, hugging the toilet, rethinking my elaborate plans of weeklong debaucherous eating. Going straight from the Whole Life Challenge into fight training took my body to a place it’s never been before and, with it, a level of severity in terms repercussions for straying from my diet that I’ve never felt before. I have not been this sick in a long time. I haven’t eaten anything non-paleo (mostly) since Monday and I’m just now starting to feel better. And I honestly can’t regret it because I just keep being reminded of a blog written by Dave Asprey on about the importance of eating like crap every once in a great while and suffer the consequences to remind you why you follow this diet plan to begin with.

You can (and should) read that blog HERE.



All Levels
Push up – 2 min max
Rest 10 sec
Squats – 2 min max
Rest 10 sec
Chin ups – 2 min max
Rest 10 sec
Sit ups – 2 min max
Rest 10 sec
Lunges – 2 min max
Rest 10 sec
Ring dips – 2 min max


Push press clusters
3, 3, 3, 3 x5 @ 70-80% of max
(15 sec rest / rest 70 seconds)

A. Push jerk
2 reps every minute, on the minute, for 10 minutes @70% of 1 rep max
B. Muscle ups
3 reps every minute, on the minute, for 12 minutes


Push up – 2 min max
Rest 10 sec
Squats – 2 min max
Rest 10 sec
Chin ups – 2 min max
Rest 10 sec
Sit ups – 2 min max
Rest 10 sec
Lunges – 2 min max
Rest 10 sec
Ring dips – 2 min max

Dead lifts and box jumps…and that is just the beginning!

If you didn’t know, Nate Harris won his first combat Jiu Jitsu fight on Sunday, May 19th boy rear naked choke iIn the first round! If you await to read more about that go to the Undisputed Fitness website and read the bold forum today. Yay Nate!!!! We are so proud of and impressed by you!!!

All Levels
Dead lift @335/185
Box jump 30 in/24
2 rounds
30 strict pull-ups
30 wall balls
30   pistols
30 kb snatch
3  rounds
30 strict pull-ups
30 wall balls
30 kb snatch

Nate Harris with the 10th Planet Jiu Jitsu Crew!!!!

Mobility WOD