Recovery WOD

Week of 5/2/16


Are you feeling “beat up” or not ready to give the WOD 100%, or your saying to yourself “I’m gonna sandbag this one” or “I’m soooo sore” then this post is for you.  Introducing RECOVERY WOD.

It’s for anyone, really, whether you’re sore or not. Rest and recovery are two of the most important factors in achieving your fitness goals. You don’t make gains or change your body composition during the hour that you spend training. It’s the other 23 hours of the day that make all the difference.

If you don’t give your muscles and connective tissues a chance to recover and rebuild between training sessions, you’ll be in a constant state of breakdown. (Trust me, you don’t want that.) So when your quads are barking and your shoulders are burning and you just feel like you need a break, what’s the answer?

Sucking it up and training harder isn’t the answer; your central nervous system will START TO REBEL. But sitting around and doing nothing isn’t the answer either. Your body actually will recover better with an active rest day. This could include a brisk walk or a light jog; beating Connor in ping pong; going for a bike ride: or coming to the gym.

If you want to come to the box but aren’t sure you’re up for a “10 min to build to a heavy single” or leaderboard  named workout, hitting a RECOVERY WOD is a great option. They’ll be posted weekly here, with explanations and video links to the movements. Personally, I love doing my recovery in the gym because it gives me the camaraderie and satisfaction of being there and training with people who are motivated to get better.

I think this is because we as CrossFitters are used to structure: We don’t want to have to think up something to do; we want to walk into the gym and see our workout written on the whiteboard so we can just jump right in.

This is where RECOVERY WODs come in. It gives you a direction for your active rest day, which makes it more likely that you’ll come in and be active on your day off. Our RECOVERY WODs will also be tailored to fit with the rest of our programming, meaning that the things you’ll be doing in the RECOVERY WOD will not only help you recover more quickly, but will also help you build the skills you’ll need to be more successful in upcoming WODs. This will be complimentary to our programming.  It can be done 2-3 times a week in addition to your workouts.  You could even do the RECOVERY WOD in the a.m. then hit the workout in the p.m.  This will allow you to keep making progress, fix some weaknesses, and avoid burnout.

The WODs will have a combination of light metabolic conditioning (to help flush out toxins) and targeted strength, core, mobility and stability work. These exercises will help you work on those often overlooked small muscle groups and flexibility sticking points that are so crucial to getting yourself into more stable positions under load and during WODs (such as the rotator cuff area, scapulas, hips and ankles).  It is imperative that these RECOVERY WODs stay aerobic in nature.  The goal for the workout is for the movement of blood and to help oxygenate the body.   This should not be HARD.  The pace of the workout is conversational (your able to talk).  If your wearing a heart rate monitor your working around 55-65% of your Max heart rate.   RECOVERY WODs should take a hour or less.

You are welcome — and encouraged — to come to open gym or any class and get your RECOVERY WOD on. As always, if you have questions about the movements or how to do them properly, ask your coaches. Here’s this week’s Recovery WOD:


Limber- 11


Bird dogs: 2 x 10-15 each side

Thoracic Extension:  10-15 w/foam roller

– Hamstring stretch with band: Accumulate 1 minute each side


2-3 rounds (not for time, but should not exceed 25 min )

  • 400m run/walk easy
  • 2 min Airdyne easy
  • 2 min Row easy
  • 30 Sec Plank
  • 50m Waiters carry light


– 3 rounds, 10 sec hollow holds, 10 sec Arch Hold

Banded shoulder distraction: 1 min each side

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