noun, plural re·cov·er·ies.
an act of recovering.
the regaining of or possibility of regaining something lost ortaken away.
restoration or return to health from sickness.
restoration or return to any former and better state orcondition.
time required for recovering.
I suck at recovery. Recovery is more important than training is…. I mean, when you think about it, training takes up about 2-3 hours of my day, 5-6 days a week. It’s a small fraction of time compared to an entire 24 hour day. In order to stay healthy, strong, limber, and loose, it’s a MUST that you use the rest of those 21 hours properly. So, how do you do that?
Recover actively. Keep your muscles loose. Cool down a little bit. Free up some lactic acid. Go for an easy row/run/airdyne after your workout. It’ll help.
STAY MOBILE!!!!!! Stretching sucks and is super boring and let’s be honest, does anybody actually want to do it? I know I don’t. But take the extra time out of your day to force yourself to stretch, improve your flexibility, and see some great differences in your lift.
EAT RIGHT. This should be a given, but just thought I’d mention it. If you’re one of those people who works full time or has school full time and very little time to prepare food, prepare ahead of time. Yes, it might be a pain in the ass to cook up 6 pounds of ground beef and put it all in their own little tupperware, blah blah, but you gotta do what you gotta do. If you’re really in a pinch, there’s a bunch of bars out there to help keep you going. (Perfect Foods Bar, EPIC Bars, Quest Bars… anything with real ingredients that has a good amount of protein, carbs, and fat.)
MENTAL RESTORATION. Allow your mind to think about things other than your training, your maxes, your programming, how you could’ve gone faster during a wod, why you dropped the bar when you shouldn’t have…… the list goes on. People go about this differently, but do what you have to to clear your head and find some peace.
SLEEP. Sleep 7-8 hours a night. Allow your body to repair!
I suck at recovery. As far as eating goes, I’ve got that down to a science. I’ve always been strict with my diet and what I eat, so that isn’t the real issue here. The reason why I suck at recovery is because I tend to neglect everything else on that list. It becomes extremely evident in my training sessions that my recovery isn’t where it should be. If I gave as much time and energy into my recovery as I did my training, I’m pretty sure my body wouldn’t ache all the time and my numbers would look a lot better.
Last week, for my two off days, I didn’t do what I was supposed to. One of the days I did 14.1, and the other “off” day I did another wod. Even though the wods I did were 10-12 minutes on both days, I literally used every last ounce of energy I had to complete those wods the best I could. And, last week was supposed to be my deload. So, not only did I take it easy, I didn’t technically even rest. I’m not one of those people that can train like an animal for 3 weeks to a month straight without any rest days. Nor do I want to be. Today was really rough. My body was moving really slow, every joint and muscle ached, and I couldn’t even finish what was programmed for me because it just hurt too bad. So, here’s what I did today…. an incredibly short day that felt not very productive.
Hang Clean + Jerk: Work up to around 75-80% of 1RM—-3 sets of doubles
Power Clean + Power Jerk: Just worked up to around 70% because things started hurting.
Clean Pull: 5 sets x 3 reps @ 100%, 105%, 110%
RDL: 5 sets x 5 reps
Strict Ring Dips: 3 sets x 5 reps
3 Rounds For Time:
21 Kettlebell Swings (70/53)
12 Bodyweight Deadlifts
Be flexible, because not everyday is going to be a fresh and lovely one. Guess I’ll just have to front squat tomorrow. Oh Well! 😀 Knowing that I don’t have anything to really train for (i.e. competitions) for quite some time, it takes an insane amount of stress and pressure off. It makes it much more fun to just go in every day and move and sweat.