Coach DO teaching an Active Recovery class how to voodoo wrap their wrists
“Oh my god, I’m so sore…”: The Benefits of Active Recovery
By Chris Fox
Many of you may have noticed a slight uptick in the volume and time domains of our group class programming this cycle. The goal of the increased “CrossFit” of this cycle is to improve our stamina, endurance, and overall work capacity, in addition to providing increased exposure to the barbell lifts and common CrossFit gymnastics skills required in WODs. This increase in volume of the lifting segments and the overall volume from week to week has many of us feeling sore. I know for myself, I feel sort of like I did when I first started doing CrossFit! Quads, lats, triceps… In fact some part of my entire body has been sore for the last few weeks. So what’s an SBKer to do?
- Roll Out! Spend 10 minutes on a foam roller/lax ball/etc. each day. Self Myo-Fascial Release (SMR) helps by increasing blood flow to sore muscles and uses the property of autogenic inhibition to reduce neuromuscular hypertonicity… WHAT? Put more simply, it coaxes your nervous system into relaxing your muscles.
- Eat your PROTEINZ! When you train, you break down muscle tissue. In an ideal training session the breakdown is small enough to create disruption to your system to which you can adapt. Your muscles (and tendons, and bones, and immune system, etc.) are made from protein. Having enough available in your bloodstream stimulates the repair process. Your body prefers to assimilate animal protein so if you’re a vegetarian be sure to eat plenty of it from vegetarian sources. In either case, you may consider supplementing with a serving of protein powder or branched chain amino acids soon after your workout. There’s a bunch of info out there on the effectiveness of these supplements. I’ll refrain from brand recommendations here but feel free to ask myself or any of the coaches what they prefer. In a nutshell, you want one that provides easy to digest (for you) protein and a relatively spartan ingredient list.
- Pop a few Omega-3s. Soreness is the result of inflammation. Omega 3 fatty acids reduce overall inflammation in the body. Again, lots of info on these and lots of brands to choose from, some of lesser and some of better quality. The fatty acids you’re really after are EPA and DHA. Choose a supplement with a high ratio of these. Better fish oils come specifically from smaller fish as opposed to large ones that potentially contain more toxins.
- MOVE, lightly. Do some DROMs, go for a short and easy jog, row, or bike ride, or simply do a few sets of air squats, sit ups, and push ups. Getting some blood flowing will help move the metabolites that create soreness along their way.
Most people feel significantly better after moving through the ranges-of-motion in which they were sore. The sorer you are, the more important it is to be proactive about your recovery. These simple steps in 10 minutes or so each day can help you go from feeling like this after squats and thrusters, to this after AR!
Clueless about where to start with a foam roller or lacrosse ball? Want to get a full hour of coach-led Active Recovery at CrossFit South Brooklyn—a space where you can ask all the questions and get even more tips? Check out our popular AR classes at one or more of the following times, in the upstairs annex. These classes are part of our Unlimited Membership option, or count as one of your regular group classes.
Tuesday at 6:30pm (TONIGHT!)
Thursday at 7:30pm
Saturday at 11am
Sunday at 11am
For more information about why we run these classes at CFSBK, check out the article Coach David wrote for his blog Inside the Affiliate, called “Running an Active Recovery Class at Your Affiliate.”
Along with Active Recovery, CFSBK Offers Two Other Options For Your Tuesday Night
- Pilates with KH at 7:30pm. Have you ever been told by a coach or PT that you have a weak core? Are you not sure what “keep your ribcage down” means? Do you suffer from a tweaky lower back after lifting heavy weights? Help is on the way!
- AntiGravity at 7:30pm (and Sundays at 2pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.
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Gray’s Donation Radiolab
This new, ‘complete’ tree of life shows how 2.3 million species are related The Washington Post
This Week’s Night Sky: A Lunar Eclipse and Mars Meets a Lion National Geographic
What’s your personal Active Recovery regimen?
Wednesday's Programming
Performance:
Low Intensity
Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Exposure 12/16
Fitness:
Front Squat – work up to a heavy set of 3
Add a few pounds to last week.
Exposure 7/8
Post loads to comments.
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For Time:
20 Power Cleans 115/75
50 Double-Unders
15 Power Cleans
35 Double-Unders
10 Power Cleans
20 Double-Unders
This should be a sprint. The goal on the top end would be unbroken on both movements. The load on the bar should be light for you. Scale volume on doubles and/or count makes and attempts so that they don't eat up too much time. 50 unbroken doubles would take around 30 seconds.
Post time and Rx to comments.
6am with Jess and McDowell, doing Tuesday's work with Jess. Bench: 175x5x3. This was about where I left off in strength cycle and moved pretty well, though the last couple of reps were a bit slow. DL: 295×3. This weight felt good, if heavy.
On the metcon, I finished 7 rounds plus 4 pull-ups. As usual, push-ups were the limiter here. The last time I did this (last February), I completed 8 rounds, and that was a high water mark for my stamina and a low water mark for my body weight, so I'm cool with this result.
My personal AR regime involves foam rolling my low back and my legs (my hips need especial attention), using an Alpha Ball ir lax ball on my mid-back, and squatting for a few minutes at a time. I don't do any of this enough, though.
AG
Skill: Double unders
Strength: Pull up 5×5
Wod: Michael-ish
3 Rounds
400 m run
50 arch rocks/superman
50 sit ups
6am with Jess doing Monday's WOD
Bench – 250×3. My all-time best is 260 and this moved pretty well so I am hoping for a new PR next week
Deadlift – 375×3. Heavy but it moved. Lats are very sore (not sure from what exactly) so keeping the bar in was a challenge.
1/2 Cindy: 13 rounds + 2 pull-ups. Slowed down more than I would have liked in the later rounds on the push-ups especially. Also had a little trouble staying in rhythm while getting my chin high enough over the bar on the butterfly kip.
6am with Jess – Monday's work
First 6am class in a while after a long break to get healthy – good to be back.
Perf. Bench:
45×5
135×5
165×5
195×3
215×1
225×3 (pretty close to a 3rm – might be capable of 230)
Deadlift:
185×3
225×3
315×3
345×1
375×3 (felt really good – can't wait to test a 1rm at the SS meet in late October)
Metcon: 1/2 Cindy
10 rounds + 5 pullups. Push-ups started to get grindy in round 5 or 6. Otherwise I was keeping a pretty good pace. Fox called me out for not opening my hips the whole way on a few squats, so took them slow and steady after that to make sure I was getting full range of motion.
6am with McDowell
FSQ: 95×5, 135×5, 165×3, 175×3 (PR),185×3 (PR)
Previous PR was 170x3x3, and everything moved well today. BK encouraged me to try 195, but I'll leave that for the heavy single next week.
WOD in 5:53. Followed McDowell's advice to take one minute for the first set of DU attempts and then make that the goal the next two rounds. Ended up being 15 attempts for me, with about 12 of those being makes. I haven't been able to string them together, but at least getting better going single, single, double, repeat. Cleans were at 73 and all unbroken.
For my AR at home, I mostly do lax ball on the traps and foam roller on the thoracic spine. Definitely something I need to devote more time to. I always feel much better after spending an hour at AR at the gym.
6am with McDowell
Squat: 185×7 – groin hurts enough that I took today's lifting as recovery / mobilization.
Front Squat: 135×7 – see above.
WOD in 5:00 with 1:00 of DU attempts per round. Raced through first round of power cleans in :40 unbroken, then the following rounds in sets of 5 with a quick breath in between. Would have liked to see how fast I could take this if I had better double unders and didn't spend a minutes per round on that part.
I should do more AR.
You guys are not kidding about the increased volume. Admittedly I'm not in such good cardiovascular shape these days, but I didn't stop feeling sore from last Wednesday's class until yesterday. Thanks for the recovery reminders.
Anyway, hobbled in at 6:30pm yesterday.
Paused bench: 110x5x3. Slowing down here, smaller jump next week.
Deadlift: 270×3. Still moving well.
Took my time on the WOD, trying to get clean reps and to avoid feeling too too terrible by the end. Ended up with 4 rounds, plus the pull ups, push ups, and 5 squats, RX'd, and felt only medium-to-marginally terrible.
6am with McDowell and Jess.
HBBS:45×5, 135×5, 175×3, 200x7x2 then FSQ 170x7x2. Everything moved well. Good bounce out of the bottom on the FSQ.
Metcon: 5:00 Rx. Grip fatigue was the limiting factor today, thinking from yesterday's bar muscle ups. Broke up the power cleans way more than I should, just couldn't hold on the bar. Doubles were good, only one trip up that happened on the round of 35.
6am with McD
FSQ 205 x 3, 215 x 3 (PR), 225 x 3 (PR). 225 still moved pretty easy. Was happy to see two blue plates on each side for a front squat. Think I could get another 10-20# but I'll save those for next time.
WOD – 6:28 at 115# and 1 min of DUs. Not my prettiest WOD. Forearms were too fried from the power cleans to string together the DUs so followed McD's advice and capped them at a minute.
PC – unbroken, 5-5-5, 5-5
DU – Very broken 35, 25, 20
AR – Usually go through a series of low back/hip exercises from my PT then foam roll thoracic region. Usually spend another 5-10 minutes working on whatever else is feeling spicy, often legs and ankles, but this cycle I've been doing a lot of lat/pec/bicep/tricep mashing.
I wish I had discovered AR 15 years ago. I would be a different person today: more flexible, better technically, less prone to injury, taller, better looking…
OG
Coach Jess Fox noticed on my blog that I wasn't doing the Wendler method correctly and was ending my sets without a final "max reps" set. Thanks Jess! Stupid me. I will fix this Thursday. But for today:
30mins
Foam rolling
Orb mashing
X-over Syms
Shoulder PT
WOD:
21 Deadlifts (205)
50 DUs
15 Deadlifts
50 DUs
9 Deadlifts
50 DUs
I'm so ashamed of my time, so I will not post.
My DUs (still) suuuuuuuuuuuck…
Bench: 155x3x5
Deadlift: 265×3
1/2 Cindy with strict pull-ups: 3 squats short of 8 rounds. Happy with this as on half Cindys I've normally just gone a little beyond 7 rounds.
I have a box in the living room with all of my mobility tools in it. I usually spend 10-20 minutes a night foam rolling and lax balling. I started this a few years ago during the LFPB Challenge and I stuck with it. I generally don't like sitting still so this gives me something to do while watching tv at night.
I also have a couple of lax balls and an Alpha Ball in the office that I sometimes use for mashing my forearms … and for bouncing.
Early sesh with Coach
Power Clean doubles: first time in a while both reps felt solid
60kg 2×2
64kg 2×3
Power Jerk doubles
49kg 2×2
52kg 2×3
SLDL 5×3 (can't remember exact #)
65
70
75kg
3RNFT
10 weighted back extensions- #15
15 straight leg sit-ups
10e bird dog
Last official day of summer :
Bench: 88 5X3 with Colleen! Fun times- she's a bad@ss!!
Deadlift: 165X3 Looked at my notebook from exactly 1 year ago; on 9/23/14 I deadlifted… 65#! CROSSFIT IS AMAZING!!!! I can pick up 100 more pounds than last year <3
Half-Cindy: 7 rounds +1 pullup… tried to keep up with Kelly and Marie
Push-ups are hard. Broke up pull-ups & push-ups as the rounds went on. Kelly and I gotta bring back the push-up EMOM we used to do gearing up to Murph; that helped a ton!!!
AG: TOUGH!
DU practice was really frustrating. I think I was tired.
Pull-Ups: Working to a heavy set of 5
5 with blue band
5 with red band
3, 2 with yellow band
1 strict. Had I not just done half-cindy… I might've gotten a set of 5 strict.
WOD: 3 rounds..(n)FT
400m run, 50 arch rocks (ow), 50 sit ups with straight legs
Cash-out: Lots of mashing and stretching so I can squat tomorrow! Yikes!
Regarding AR: skeptical at first, I've come to love! Apparently it helps to prevent injury, so I've made it a priority to do it pretty much daily: foam roller, lacross ball, gemini for back and shoulders, rolling out calfs/quads/suprepratellar? pouch, internal/external rotation of shoulders & hips with resistance bands. Now that I have unlimited, I'm def going to come to one AR class per week! It's worth it 🙂
Performance Bench: 45×5, 75×3, 95×1, 105×3, 110×3, 115×2 (failed third rep) Bar path was way off on the 115#, but feel really good about it because my 1RM is 118#! I wasn't sure when to start doing three reps so I may have started them at too light of a weight.
Deadlift: 135×3, 185×3, 205×1, 220×3. Felt heavy.
1/2 Cindy Rx'd: 7 rounds +13 reps. Pullups were a little unorganized today, but unbroken. Pushups broken up from the beginning, but little to no snaking. Air squats were fast for me! I did ONE rep more than the benchmark half Cindy at the end of the LFPB challenge (mid February), BUT back then I was doing lots of extra pushups every week at home so that I would improve on the WOD which I haven't been doing leading to today.
AG: Double under practice. I learned that I'm horrible at flicking my left wrist so need to work on the drills we did today on my own. 5×5 pullups: green band, blue band, red band (3, 2), blue band (4, 1), stopped there bc I was tired from Cindy and wasn't even going to attempt a strict one. WOD was tough and took longer than expected, but it's always good to get some extra core work in!
Active Recovery and Sleep.. two things, which I had largely ignored previously, that are top priorities since starting CrossFit. I usually do lax ball mashing and reclined stretches before bed. I've been paying more attention lately to specific movement prep as well, e.g., warming up my grip
Today I made it to 4:30 — lots of helpful input from Whit
Bench
100×4… missed 5th rep – was going for a greedy 5# jump from last week
97x5x2
Deadlift
190×1 so tough
185×1 still feeling brutal
135×10 for a little volume instead – these felt great 🙂
10min AMRAP
5 pull ups
10 push ups
15 air squats
7 rounds + 5 pull ups + 4 push ups
Push ups were definitely the challenge here, esp after my max effort bench