Categorized as: REST AND RECOVERY

Why we Run, Row, or Jump Rope before every workout

You can always expect a 400m jog, 500m row, or 5 minutes of jumping roping at the start of every class.

Experts agree that the main purpose of warm-up is to increase the blood circulation in order to raise both the general body and the deep muscle temperatures, which in turn help to heat up the muscles, ligaments and tendons in preparation for more vigorous activity.

A proper warm-up provide many benefits due to elevated temperatures associated with it. The likelihood of injury is reduced. Athletic performance can be improved. The warm-up increases muscle efficiency, reduces potential for muscle pulls, improves reaction time and improves the speed of movement of muscled and ligaments.

Proper warm-up can also help reduce the severity of post-exercise muscle soreness. The higher temperatures and increased blood flow resulting from warm-up are important for delivery of oxygen to the muscles and for prevention of build-up of unwanted waste products which can lead to muscle soreness.

Yay for warming up!!


(Saturday crew crushing it!)


Tuesday’s Workout (March 17, 2014)

CrossFit (Competition)

Strength: Strict Press- (Virtuosity)

Conditioning: (Mental Toughness)

“Baseline”- For Time:

  • 500m Row
  • 40 Squat
  • 30 Sit ups
  • 20 Pushups
  • 10 Pull ups

…coming Wednesday

CrossFit (Practice)

Strength: Overhead Squat Practice

Conditioning: “Tabata Mashup”

  • Dips
  • Singles
  • Overhead Lunges (45/25)
  • Singles

The ABC’s of BCAAs (Amino Acids)

I’ve been getting a lot of questions about Protein, Protein powders, and Catalyst. This is as simple as I can make it about Protein/Amino Acids:

Protein is broken down into organic compounds called amino acids. There are 13 amino acids that are considered essential, in that they cannot be produced from other substances including other amino acids, and 12 that are considered nonessential. A protein is considered complete when it has the appropriate quantities of amino acids for optimal absorption. Meat and fish are considered complete proteins; foods such as beans or rice are considered incomplete proteins because they are lacking in certain amino acids (which is why vegetarians need to pay special attention to combining their food groups so that their amino acid profiles complement each other).

Three essential amino acids belong to the BCAA group:

  • Leucine
  • Isoleucine
  • Valine

What’s also unique about BCAAs is that as opposed to other amino acids that are broken down by the liver, BCAAs can be broken down by the muscles as an energy source. For athletes who are trying to build muscle, these amino acids are especially important because they compose about one third of the body’s skeletal muscle. For example, in one Italian study on natural bodybuilders, it was found that taking 0.2 grams of BCAAs per kg of bodyweight 30 minutes before workouts and 30 minutes after workouts resulted in greater increases in lean body mass and strength in the bench press and squat.

So how does this affect you? Well are you taking in enough BCAA’s? Are you sore often? Is your BF% not dropping though you’re eating “clean”? These are questions you should be asking yourself daily.

Here’s what I recommend to Novice athletes looking to increase BCAAs:

  1. Eat more lean meats.
  2. Drink a good quality Protein (SFH Whey Protein is a great start)
  3. Supplement with extra BCAA’s. Look for the key ingredients mentioned above.

How do you know if it’s working? Less sore, leaner, feel better.


(some of the peeps who showed up to throw down for 14.2 CrossFit Open)

Tuesday’s Workout (March 11, 2014)

CrossFit (practice)

Strength: Bench 3rep

Conditioning: EMOM 18min-

Odd: Row,Run, Air Dyne

Even: 10-15 Medball Clean


…coming Wednesday

CrossFit (practice)

20min clock:

0:00-5:00 100 Pull ups (or max reps)

5:00-10:00 80 Wallball

10:00-15:00 60 Box Jumps (step down)

15:00-20:00 40 Clean & Jerks (155/105)

Rest Days are Great!

Many new CrossFit athletes see gains quickly. They get faster and stronger, just like they thought. But eventually, many athletes plateau. They stop seeing big gains and maybe can’t get the numbers they had before. Real life catches up with them. They start expecting more. When this happens, it’s good to remember that it’s all part of the process.

Remember to have fun! Sometimes we can get so focused on our goals or our PRs that we forget the best part about CrossFit – fun! Where else do you get to swing from bars, lift heavy weights, throw med balls around, do handstands ….all in the same hour? Take your goals seriously, but have fun with it.

Last but not least, rest days are a crucial part to your success in CrossFit. Your body needs time to recover from all the hard work you’re doing in the gym.  Your muscles, and your mind, need time to regroup. Rest days are great for relaxing with family or going outside to try new things. Lighter exercising like jogging or biking is great for rest days as well. Whatever you do, give those muscles time to heal so you’re ready to get when you get back in the gym.

Squattin to the bottom

(Squattin to the Bottom music video)


Monday’s Workout (February 24, 2014)


Skill: 20min to work on Power Clean

Con: “Tabata Mash up”

  • Push up
  • Squats
  • Situps
  • Burpees

…coming Tuesday 


On a 30min Running Clock:

0:00-5:00 Max DU

6:00-20:00 Max 3rep Deadlift

22:00-25:00 Max Distance Row or Run

27:00-30:00 Max Distance Row or Run (opposite from last rd)

Boot Camp

Skill – Pull ups 5×5

WOD – “Fran”

For Time 21-15-9:

  • Thruster
  • Pullup

Discussion- CrossFit Specialty Courses (gymnastics, kids, endurance, football, etc)

CF Kids

5 sets-

  • 100m Run
  • 100m Row

Rest 2 minutes between rounds.

What does Active Recovery look like?

What do you do on your days off?

Rest is good

Active Recovery is even better.

Both are important and should be a part of your training program.

CrossFit Invictus, out of San Diego, California, offers a comprehensive list of activities on a weekly basis that they make their athletes follow. Treat these as part of training. Your mind and body will thank you. The main idea of movement on these days is to ensure that you are “energized” not beat down because of them. Move, break a light sweat, Mobilize. 

Active Recovery

Active Recovery Day Looks as follows:

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.

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…)

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

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

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.

-CF Invictus

Hope this helps. If you need more assistance. Ask your coach. We are here for you!

What to do moments after a workout is over

CF Philopshy

3-2-1 Time!

The workout is over. Don’t grab the bar and do an extra rep. Don’t go doing any more pull ups. Your focus when the clock stops is to recover.

Recovery after a workout is meant to do one thing, bring your body functions back to full normalcy. 

You know you are fully recovered when:

1. Your heart rate is back to normal (60-76bpm)

2.  Your have your breath back and can maintain a normal conversation

3. Lactic acid is flushed and your legs and/or arms don’t feel tense, tight and the like

If you don’t meet all 3 of these things post workout. You need to rest more. That means walk it out more, sit down, or lay down (CF recovery position). I find the most conditioned athlete doesn’t need much rest. Furthermore, the more you continue to increase your fitness level, the faster you will recover post workout.

Read this article on recovery within the scope of 24 hours:

Drink More Water

Frequently Asked Questions

How do you get dehydrated?
How do you know if you’re dehydrated?
How much water do you need to drink, when to drink?
What should we drink? What we shouldn’t drink?
Can we drink too much water?
How do you know your tap water is safe to drink?
How about bottled water?
How about filters and filtered water?
Drinking tips for healthy hydration


Saturday’s Workout

CrossFit (8am)

OTM for 20min:

Odd: 3-5 rep DL start at 225/155 (add weight each set)

Even: 5-10 Anchored Med Ball Sit ups

Whole Life Challenge Workout (9am)


…coming up Monday


5 minutes each-

A. Sand Bag Run OR Med Ball Run

B. Max Calorie Row

C. Sled Drag

3 minute rest between



Boot Camp

For Time:

50 Mball Ground to OH

100 Air Squat

50 Mball Sit Up