The importance of recovering

Recovery:

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.

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Mobility WOD