Black Sheep...please use this day for reflection and recovery.
As we approach the next chapter in this "journey to elite fitness" ...remember this "journey" is what strengthens our outcomes/goals. There are NO GUARANTEES in the sport of CrossFit, only preparation and positive mental connections to your efforts. As a team we committed time, effort and voluntary pain (getting comfortable with uncomfortable) to enhance our current fitness levels...YOU have all done that... now start focusing on sound recovery techniques (sleep, clean eating and less stress).
What are your comments/questions to this post?
Why do you do what you do? (Compete, Train, Work, Family...etc)
RECOVERY THOUGHTS:
Self-myofascial release and active release techniques (ART): This includes foam rolling, using a lax ball, Theracane, the Stick, or any other massage tool. When a muscle stretches near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up.
Hydrate: Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.
Here is how much you should drink: 0.6-0.7 ounces per pound of body weight
Contrast showers and baths: For the first few times that you use contrast showers, it may be uncomfortable but still invigorating! There are different time sequences used, but I prefer 30sec to 1minute as cold as I can stand, followed 1-2 minutes as warm as possible. Perform contrasting and you will feel great! Contrasting relaxes and excites the muscles, moves blood through, and shortens the restoration time.
Wow someones been working on their masters degree, you are so smart like a book or something smart:)
ReplyDeleteSo excited to try these new things and recovery like a superstar. Robin, you're the best, thanks for all your training and teaching. I'm soaking it up like a sponge that just got out of a contrast shower:) see you all thursday:)
All great info Robin. Thanks!
ReplyDeleteI don't know what it is exactly that makes me want to do this stuff. I love the competition and the ability to look back and see improvement, but it's more than that and I can't exactly put my finger on it right now. I'll let you know if I have a breakthrough.
When I was in Finland we used to go to "avanto". We would sit in a really hot wood-fired sauna, as long as possible, and then jump into a hole cut through the ice of lake ....invigorating! I loved it and your post is a really good argument for me to get that sauna I have always wanted.