REST for time…3,2, 1 GO

Gang after a tough week please make sure that you think about your RECOVERY.  If you are feeling a little banged up take the day off and do something to set yourself up for success both inside and outside the gym next week.  Below I have posted what a recovery day can look like.  This is from CrossFit Invictus and I think that they describe it PERFECTLY. You don’t have to do all of these but find 1 or 2 and start setting yourself up for success. Remember you can also just REST!

As trainers we would like to see all of you starting to think more about your recovery days.  As you grow as an athlete you will understand how to listen to your body.  If you feel like crap generally your workout is going to be crap.  Also when you get a chance take a look at this article http://www.crossfitinvictus.com/blog/stopping-to-smell-the-roses/ from  CrossFit Invictus…remember to take time and reflect on your successes and stop to smell the roses!

Enjoy Your Weekends!!!

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

***Also please welcome two new members to SMCF, Josh and Cassie, when you see them in the BOX***

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