Categorized as: REST AND RECOVERY

Are You Recovering, Or Are You Just Resting?

These two words, “rest” and “recovery,” have distinctly different meanings when applied to health, fitness or athletic contexts. Recovery can encompass many different behaviors and strategies, but it is fundamentally different than just resting.

Rest is simply the absence of effort or movement—the absence of exertion. Think taking a day off from exercise or sport, napping, chilling on the couch, rotting your brain with Jersey Shore or Lost reruns, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery.

Recovery is the restorative process by which you regain a state of “normalcy”; healthy and in balance. (If your “normal” is not “healthy,” perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, but also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training.

Merely taking a day or two off from exercise when you’re feeling overtrained (or All Banged Up) is, to put it bluntly, the slacker’s version of “recovery.” One of the many things that was underscored during our training with Rob MacDonald of Gym Jones is that recovery requires just as much (or more!) discipline as training itself. Which means if you’re training hard, a case could be made that you should spend more time focused on recovery than you do on training itself.

Don’t have that much time in your busy, stressful life? It might mean a little less training and a little more time spent on recovery.

Still don’t think that’s really necessary? Maybe you just don’t realize how stressful your life really is. (1)

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 Saturday December 27th, 2014

10 min AMRAP:
  • 5 Back Squats, 185/125 lbs
  • 5 Box Jumps, 24/20
  • 10 Back Squats
  • 10 Box Jumps
  • 15 Back Squats
  • 15 Box Jumps….
10 min AMRAP:
  • 5 Pistol
  • 5 Push Press (DB)
  • 10 Pistol
  • 10 Push Press (DB)
  • 15 Pistol
  • 15 Push Press (DB)…
10 min AMRAP:
  • 5 DL 185/125
  • 5 Burpees
  • 10 DL 185/125
  • 10 Burpees
  • 15 DL 185/125
  • 15 Burpees…

coming Monday…

A) 8 min AMRAP:

  • 2 Thrusters, 95/65 lbs
  • 2 Dumbbell Snatches, 45/25 lbs
  • 4 Thrusters
  • 4 Dumbbell Snatches
  • 6 Thrusters
  • 6 Dumbbell Snatches
  • 8 Thrusters
  • 8 Dumbbell Snatches
  • 10 Thrusters
  • 10 Dumbbell Snatches…

B) Teams of 4:

  • 800m Prowler Push  (135/90)

The 10 Best Mobility Exercises for Runners

Kelly Starrett tells you how to stay fast, supple and injury-free.

A couple years ago, Kelly Starrett, DPT and co-owner of CrossFit San Francisco, set out to record a year’s worth of near daily video blogs. Starrett (probably the strongest, most supple finisher ever in the history of the Quad Dipsea trail ultra), in developing an immeasurable bank vault of mobility exercises valuable for runners, not only provides the how but the why. A runner committing 10 minutes a day to Starrett’s “Mobility Workout of the Day,” or MWOD, is destined to bound away with some impressive understanding of mobility, tissue health and how it all ties into unleashing great performance.

Six weeks before I was introduced to Starrett’s approach to maintenance, I was struggling with a knee pain and limp that I thought for sure was going to require surgery. In my particular case, the limp disappeared immediately after beginning the daily ritual of dedicated 10 or 15 to just one of Starrett’s gems. Check out this “Ten Best” arsenal of exercises that if practiced with dedication—Starrett says there are no days off when it comes to recovery—has the potential to prevent injury and increase performance in any runner, regardless of background, age or talent. Read More…

Our newest CrossFitter! Congrats to Jina H. who gave birth to a beautiful little girl a few weeks ago!

Our newest CrossFitter! Congrats to one of our members Jina H.  who gave birth to a beautiful little girl a few weeks ago!

Saturday November 22nd, 2014

A) Squat Clean & Jerk-heavy

8 min AMRAP:

  • 21 Double Unders
  • 15 Medicine Ball Cleans
  • 9 Burpees

coming Monday…

A) Oly Focus:

  • Snatch Balance (10min)
  • Squat Snatch (10min)

B) 10, 9, 8…3,2,1

  • DB Push Press
  • Pistol

3.2.1. Time!

The most crucial part about a workout is not before but after. We only have 1 hour together, if that, what are you doing for the next 23 hours?

  • All that crazy stretching and extra mobility stuff we do at the end of the workout when you are completely spent and sweating profusely on the floor- is designed (just like the warm-up) to target those areas that might be tight or tender from the workout. Your muscles are already warm and supple- use this to your advantage and stretch and mobliize!
  • Writing down the results of your benchmark workouts on you scorecard will help you focus and develop goals for the next workout. This is a way to track your progress. Plus it will help you decide what weights to use next time!
  • Drinking water and moving after a WOD will help reduce tightness and soreness after a workout. While there is no overall consensus on what is the best treatment for that soreness but staying hydrated and moving a little won’t hurt.  Inactivity is a curse.
  • Mobility and stretching can be done at home! What?! That’s crazy!! While you are home watching your favorite TV show and being lazy (it’s inevitable for us all), think about using a foam roller walking around. Anything you can do to keep those muscles from tightening up will only help you in keeping or improving flexibility and your next WOD.
  • Sleep is your best friend!!  Getting a consistent 8 hours of sleep will help you work faster, lift heavier, reduce stress, and help you loss weight. Don’t believe me. Try it!
  • Your coach is constantly going over what happened in class. Review and analyze what they said, how you did, and what they can do to make you better athletes and them, better coaches. Fitness is a journey of constant improvement. Enjoy the ride.

So when that buzzer goes off and you are a heaping mess and have left a sweat angel on the floor…keep moving, record, and stretch!! Remember – the workout doesn’t end at the buzzer.

Snatch Clinic

Sneak peak into our Complimentary Snatch Clinic from Saturday!

Tuesday November 11th, 2014

A) Skill: Kipping Pullup
B) 10Rds- 1 min AMRAP:
  • 5 Wallballs (+2lbs heavier than normal)
  • 5 Box Jumps (30/24)
  • (1 Minutes Rest between rounds)

coming Wednesday…

For Time:

  • 1000m Row
  • 50 Pistols
  • 30 Hang Cleans (185/120)


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