How do you cover your Recovery?

How do you cover your Recovery?

With most ambitious fitness enthusiasts, people want physical results fast. You will sacrifice many things in order to increase your Clean 1RM, improve your “Fran” time, or complete the workouts “Rx”. Whether you have to come in to the gym 5-6 days/week or sacrifice your technique, people want results as quickly as possible.

While putting your body through all these outside physical and mental stressors, do you take as much or even half the time to let your body recover appropriately? This is where we need to look a bit deeper.

Think of your body as your bank account. In order to have a high yielding account, you need to be making Benjamins and depositing into your account to stay in the green. If you are constantly buying new toys, clothes, and withdrawing, you will see your balance fall into the red.

Now, picture your account as your body. If you are making lots of withdrawals (working out 4-6x/week, eating/sleeping poorly) and not depositing (soft tissue work, flexibility/stability work, sleep, proper energy intake) you will find yourself in the red or acquire a physical injury/ailment.

Simply, be aware of your body and the methods you use to improve your abilities while staying within your overall holistic state of well-being. Here are a few tips to help make the right deposits into your body’s bank account.

  • Sleep 7-8 hours/night
  • Fuel your body within 30mins post-workout w/a 3::2 Carb to Protein ratio supplement. This could be with food or liquid form. Discounts @strength.com/kendallsquare
  • Take 10-15 mins 3-5x/week to work on soft tissue release and flexibility/mobility

 

Saturday 5/6 WOD Outline

PJM!!

WOD
AMRAP 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

Scaling Options below. The athlete can choose a starting point and must move upward from there. Rx will be what is programmed. To record score, the athlete will write the Squat Clean weight they began with.

75/55
95/65
115/75
Then move into the Rx weights. Scale the TTB and DU’s appropriately. As this is a CrossFit.com WOD, we will scale to knees above hips for TTB. With respect to Double Unders, we will double the repetitions to 100.

Maintaining Your Health During Travel

Kendall Square is a very transient area. Many of our members find themselves traveling often for work, school, or pleasure making it a challenge to fall into an exercises routine or hitting goals because the consistency just isn’t there. I recently came across an article which addresses how travel can disrupt our healthy lifestyles and what we can do to lessen the blow a bit.

Should you Exercise?

Travel can be very stressful on both the body and the mind. Adding exercise, especially high intensity exercise, can add another stressor to the body which can end up being more of a burden than helpful. Play it by ear, depending on how you are feeling. If you are going to compromise sleep to get a workout in it may not be the best option. If you are feeling good, are well rested, and your body isn’t too stiff from the travel then try to stick with your normal routine and try to make that a priority while you are away. Remember, just because your body isn’t feeling the best doesn’t mean you should just sit around. ROMWOD and YogaGlo are two awesome resources that make hotel workouts easier. You can also go for a walk or visit a nearby park. So many options with little to no equipment!

Sleep

When it comes to sleep, try to stick with your normal routine. Shower, read, brush your teeth, etc. Your body likes routine and sticking to your bedtime schedule will tell your body it’s time for bed. Also, make sure to prepare your room to aid in a good night of sleep. Blackout the room with curtains, turn off lights and keep the temperature cool.

Jet Lag

Many of us travel through time zones which can really mess with our schedules. If you are traveling for a week or more try to shift your schedule to the time zone you are in. It may also help to change your schedule at home a few days before you leave by moving all activities up an hour. If you are traveling for less than a week, stay on your home time. Also, make sure to hydrate always while also keeping caffeine and alcohol to a minimum.

Getting through a Long Flight

Preparation is your best friend when traveling. Make sure to pack some snacks or a full meal (check the TSA website for approved items) to get you through a long trip. Airplane/airport food isn’t always the healthiest and can completely through you off. During a long flight, prepare by wearing comfortable clothes, getting up to stretch throughout and hydrate!

Dining Out

Again, planning is key here. Make sure to take a look at all the restaurant options in your area and make a list of the best options for your diet (vegetarian, paleo, etc). Tell the waiter what your food preferences are as soon as you arrive so they can assist in substitutions. When in doubt, make it easy for yourself by ordering a salad without certain items dressing on the side, a burger without a bun or stick with an entrée that offers meat and vegetables.

All in all, try to keep your stress levels low, keep your routine as normal as possible and most importantly, be present and enjoy yourself!

 

Building Toughness in the Gym

Many of us have seen the person in the gym who may not be the strongest, may not be the most fit, or may not have the highest skill level.  What this person has is something called toughness.  Toughness is characterized the ability to overcome challenges, ignoring the voice in your head when the odds don’t seem to be in your favor.

So how do you build toughness in the gym?

Little challenges are helpful to building up toughness and allowing you to better yourself inside and out of the gym.  Here are some examples of challenges that I and others have used.

Set Challenging Goals. When performing major lifts try to push. We did this with the Wendler program and I believe a lot of you surprised yourselves. Take a front squat for instance, pick a weight that is challenging for 5 reps and push to 10. Keep the bar racked until that full set of 10 is done. Just make sure you are staying safe. Do not push yourself too far to the point where form is compensated.

Intervals. What is worse than having to do the same thing over and over while also getting more and more tired.  This is the epitome of building toughness.  Set goals for yourself here too, but make sure they are reasonable so you are able to get yourself to the “redline” point without complete failure.  For instance, using the assault bike 6 sets 30 seconds on, 15 seconds of rest I know I can complete 8 cals if I really push myself.  Through all 6 sets I want to get to at least 8 cals.

150 Unbroken Wallballs.  Using a movement with less skill but which requires a mental push is a great way to build toughness.  The goal here is to keep the ball moving until all reps are complete.  If this seems a little too out of reach cut the reps down or break into sets.  I have personally used this one myself.  During a workout, I pushed myself to complete 50 wallballs unbroken, I honestly didn’t think I could but I surprised myself, and then I did it twice more in the same workout.  Now I know, during workouts, where I stand and how far I can push myself.

50 Unbroken Back Squats at Bodyweight. This is a great goal to try to work up to or to push your body into doing every year to show progress. Make sure to warm yourself up for this properly by warming up to the working weight through a series of sets. If bodyweight is a little aggressive right now choose a load that you can do for 30 reps and then challenge yourself to do it for 40, then 50 and work yourself up. You will get there one day! Of course ensure that you are a strong squatter first as mediocre form and technique can become dangerous with all of the volume accumulation and time under tension.

Nine Minutes of Hell. We have done a workout in the past similar to this one. The title is not my own, but definitely describes the workout well. As stated above, please make sure proper form is first and foremost before attempting this challenge or adding weight. Take roughly 35-50% of your 1RM back squat and perform the following:

3 minutes of Back Squats without racking the bar
2 minutes of Rest
2 minutes of Back Squats without racking the bar
1 minute of Rest
1 minute of Back Squats without racking the bar

In addition, if you are pressed for time, this workout gets you in and out of the gym pretty quick so you can get back to your daily life.

Good luck and enjoy!

Wednesday 3/9 WOD

If you haven’t read the newsletter released, give our Member of the Month a high five!! Alvaro was selected by the coaches as the Member of the Month for March!! Some of the characteristics we look for when nominating are: community building inside and out of the box, timeliness and consistency with attendance, as well as taking time to develop out side of just the short class time. Maybe YOU will be the next MOM?!?

Our Member of the Month- Practice Safe Sets

Our Member of the Month- Practice Safe Sets

Newsletter 8.5 x 14 March 2016

Mobility/SMR: Hips/Glutes, Back Extensors, Wrists

Skill: Rope Climb

Strength
Back Squat:
4×3 @ 80% 1RM

WOD
“Torpedo”
AMRAP 13
15/12 Cal Row
12 Ball Slams (30/20)
15 KB Swings (53/35)