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5 Tips for CrossFit Workout Recovery

woman in workout clothes doing tips for crossfit workout recovery in a park

Have you recently gotten started on a journey to health and fitness? Have you just started doing CrossFit for the first time? If so, you probably are surprised at the newfound level of “pain” after your workouts! You’ll be in serious need of tips for CrossFit workout recovery.

When I talk about pain, I don’t mean crippling pain. I mean that kind of muscle soreness that comes from an intense workout. When someone is just getting started with their fitness, it’s common to use “pain” as a reason to skip workouts. The problem with that idea comes when one missed workout turns into two. Then that turns into three, and then four, eventually wrecking your fitness goals.

So, you should learn to deal with the soreness. How do you deal with it, stay on track and reach those goals? Here are five tips for CrossFit workout recovery to help you get to those results you want.

1. The best tip for CrossFit workout recovery: go to class  

The absolute best thing you can do when you’re sore is to keep going to class. By continuing to work out, you will keep your muscles moving. This actually prevents stiffness.  

When you get to class, let your coach know how you’re feeling and talk about possibly lowering the intensity of your workout. Choosing to lower the intensity will keep you moving and keep you on track towards those goals while minimizing the risk of injury.

2. Hydrate, Hydrate, Hydrate!

It’s super easy to drink a ton of water while you’re dripping in sweat but the real challenge comes when you get home.

There are a lot of formulas out there that can help you figure out exactly how much water you need to drink daily, in order to optimize your workouts. 

However, one of the easiest ways to monitor that hydration is to pay attention to your urine. When you use the restroom, your urine resembles the color of lemonade. If it’s any darker, then it means you may be dehydrated. If it’s too clear, it could mean over-hydration.

3. Eat lots of whole foods and lean protein

As easy as it is to grab a protein shake while you’re on the go, it should not be used in lieu of actual food. You are helping your body to heal itself, and the soreness, when you choose to eat clean, whole foods. 

Consuming the proper ratio of protein, carbohydrates and fat will help you to build lean muscle. You’ll quickly see the results you’re working towards. Your diet is so important to your progress.

4. Zzzzzzzzzz…. 

You may not believe this, but one of the best tips for CrossFit workout recovery is sleeping! Your muscle fibers tear down during your workout. During sleep, they repair themselves.

On top of keeping muscle soreness at bay, a good night’s sleep will also help you train harder the next day!

It’s important to note that not all sleep is created equal. Napping throughout the day, falling asleep to the TV, and alcohol induced sleep will not adequately provide you with the peaceful, natural sleep that you need.

5. Post CrossFit workout recovery products

There are some great and some not so great workout recovery products out there. When choosing, go for a product that helps replenish electrolytes and essential nutrients so that the body can recover and repair itself. 

If you are wondering what a great product option would be, or what nutrients you need and don’t need, have a conversation with your coach the next time you’re at the gym.  

Why workout recovery is key

With all of that being said, you should push yourself at the gym and train hard. But what you do after you leave the gym is also very important.

When you aim for great recovery between workouts, you will see the results you want in a shorter time and help reduce that awful soreness.

So now that you have tips to follow for really great recovery, go hard on that next workout!

By Kari Reed

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What Is Active Recovery?

guys playing basketball outside for active recovery after a workout

Taking a day off from the gym is not something most of us want to do, but it is definitely something we all should do. But, that doesn’t mean it’s a day to eat 4 large pizzas, and down a 30 pack. So now the big question: if I’m not going to the gym, and I’m not drinking beer and eating pizza, what am I doing? Allow me to introduce active recovery.

What is active recovery?

I’m sure there is some super scientific description out there, but here’s your super simple answer. Active recovery is anything that gets the heart rate in the 60%-70% of max range. Yeah, we get sweaty or breathe a little heavy, but we don’t end up on the floor wishing we were dead.

Active recovery shouldn’t make you super sore. It shouldn’t be anything that is a sprint. It doesn’t even need to be seen as “fitness”. But it does mean getting around and moving.

What are some examples of active recovery?

Active recovery that isn’t “fitness-y”

  • Yard work. Mowing your lawns or doing some general home maintenance will be a surprising workout, and feels so satisfying.
  • Cold water/hot water (showering from cool/cold water to warm/hot water, switching back and forth every 20-30 seconds)
  • Breathing exercises
  • Sauna or sunbathing
  • Playing around – such as climbing a tree; playing with your dog; jumping in the pool and climbing out a bunch of times; taking your kids to the park and playing on the jungle gym with them
  • Yard games – such as volleyball; bocce; frisbee; etc

Active recovery that is “fitness-y”

  • Walking – you can go with your family and friends, or just by yourself
  • Row/bike for 20-40 minutes at a pace you can hold a conversation at
  • Hiking – check out some cool spots in your area
  • Body weight get ups. This literally is just getting up off the floor. There are tons of ways to do this. If you do them a few times, you’ll learn a surprising amount about your body
  • Backwards walk. Get ready to look weird. Go for a walk but make it a rule you can’t walk forwards. You can walk backwards, side steps, crossovers, butt kickers, etc. Use your imagination
  • Try a new sport. Go rock climbing, play basketball with some friends, wiffle ball batting practice etc

How often to do it

If you are a gym goer 3/4 days a week, schedule your active recovery for 2 days of that week. If you are a 5/6 day a week person, give yourself a day of active recovery. I think 1 day of good solid rest, where you are fully letting your body and mind recover is needed for most people.  But that’s not a rule! If you feel like going and doing something active and fun, get out and do it!

Possibilities for active recovery are endless! The only rule is to have fun. Doing something you enjoy it will help you feel better and help you relax in ways you didn’t even know you needed.

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Exercising Later In Life: It’s Never Too Late

exercising later in life man walking on beach

Getting older sucks…or so the saying goes. But why does it suck? A big reason is loss of health. As we age, we typically lose muscle mass, have less energy, a compromised immune system, higher blood pressure, and more. Years of unhealthy habits finally catch up to us, and we have to start paying the piper.  Even so, there’s another (better) saying: “it’s never too late”. Exercising later in life is an excellent way to combat these common issues.

I want to brag for a moment. At Buffalo Nickel CrossFit we currently have 6 members over the age of 55. One of them is my own mom. I can’t tell you how proud I am of these 6 people, for multiple reasons. 

One being, CrossFit is totally different from the health and fitness routines that they were taught growing up. Secondly, they haven’t let age determine their health. They embody “it’s never too late.”

Lastly, when I first started CrossFit I was in my early 20s and relatively fit. I was still nervous walking in. These folks started CrossFit in their 50s and 60s.  They took a huge step out of their comfort zone and stepped into something that requires discipline and grit. That is awesome!

So, are you too old to join a gym? 

No way, not even close.  Fitness is healthcare, even just being interested in fitness is caring for your health.  In fact as we get older it is even MORE important to take an interest in your health.  It is like planning for retirement, earlier is better but even if you don’t start until your senior years you can still reap benefits.

How can exercising later in life help your mind?

Exercising helps with multitasking and creativity. It also prevents some of the common effects of ageing such as memory loss, cognitive decline, and dementia.  In some cases, it can even slow the progression of Alzheimer’s.

Exercising is great for your body and brain. Committing to exercise later in life is a perfect way to slow the cognitive effects of ageing.

How can exercising later in life help your body?

It boosts your metabolism and builds muscle, in turn burning more calories. Exercise lowers your risk of diabetes, heart disease, obesity, osteoporosis, and certain types of cancers.

It also improves strength, flexibility, and posture, which helps with balance and coordination, and helps prevent falling. As an older person, you’ll find that exercise alleviates symptoms of arthritis. Working out over 50 is one of the best things you can do for your body.

Living a happier, healthier life can start at any age. Don’t let anyone tell you otherwise.  If you are still uncomfortable in a gym setting, there is plenty you can do from home to help increase your fitness and be healthier.  Unsure where to start?  Reach out to us, we have some of the best coaches who would love to help you.   

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