150924 ~ Put Ya Thang Down Flip it and Reverse It!

You’ve probably heard the expression “you can’t outtrain a bad diet”. This is true, but also consider this: you can’t outtrain your ability to recover.

Rest and Recovery....Especially During Texas!! 

We all want to make progress on our goals quickly, whether they’re improvements in performance or body composition. Everyone wants to PR, but no one talks about wanting to maximize their range of motion or hours of sleep. Yet, these are some of the very things that will enable those goals – or can keep them out of your reach.

While most of us aren’t training at volumes comparable to that of Games athletes, rest and recovery is just as important:

1. What you do outside of the gym is as important (if not more important) than what you do in the gym. This includes sleep, rest days, mobility, proper nutrition and hydration, massage, meditation etc. You can’t skip these and expect to keep getting better in the gym.

2. Plateauing is one symptom of insufficient recovery. Are your lifts stuck at a certain weight? Is there no real difference in your benchmark WOD scores? Lack of proper recovery (cumulatively speaking) may not cause the plateau, and there may certainly be other factors contributing to a plateau, but either way your training will probably benefit from better recovery.

3. Listen to your body, not your ego. Little aches and pains are your body’s warning system; take care of them before they become bigger, more persistent or serious injuries. Scaling weights or movements is not just for athletes who are new to CrossFit. WODing 5, 7 or more days consecutively doesn’t impress anyone, it only tells people that you don’t take care of your body.

It’s easy to fall into the “more is better” trap when it comes to CrossFit (or any other form of exercise, for that matter), especially when we’re excited about WODing and/or are eager to see results. Give your body the TLC it needs so you can WOD consistently, safely, and injury free over the long term. 

Squats at the end????? Yes you read it correctly!

Happy Birthday Fancy.....I mean Raina!!! Hope you have a great day!!

Conditioning:

"Fancy"

20 min AMRAP

400m Run

30 Wall Ball

20 Calorie Row

10 OHS (115/75#)

5 MU's (Bar or Rings)

Rest 5 Min

Strength:

Front Squat

Every 90s x 6 min

3 @ 60/65/70/75/80%

Cash Out:

3 Rounds

1 Rope Climb

BW Sled Push (Length of Turf)

 

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