Big thanks to Dani who ran the place with assistance from Herb, Andrew and Ginny while we were in Gaspe, Quebec visiting family.
My last post (Wednesday's WOD and Programming for CrossFit Longevity) discussed the importance of taking much needed rest (1 week every 3 months) and reducing the frequency of long grinder type workouts (30+ minutes) to assist in preventing over-training and elevated cortisol levels (physical stress).
I also want to revisit the Importance of Recovery post which rounds out the big picture from a great article on Regeneration from the owner/creator of CrossFit Football, 9 year veteran of the NFL, co-owner of a strength & conditioning gym in Newport Beach and CEO of Paleo Brands Inc, a food company based upon the Paleolithic Diet.
Coles notes version and check out the above link for the full story and details:
"1. Contrast: practice of alternately submerging your body in hot and cold baths for varying lengths of time.
2. Massage. Next to contrast, consistent massage therapy is vital to recovery. Once a week is ideal.
3. Tissue Manipulation. This includes A.R.T., Rolfing, and IMS. I find that some aggressive tissue manipulation can go a long way to preventing nagging injuries that slow and sometimes derail training.
4. Flexibility. I make it point to stretch after every workout. I have a routine that takes 10 minutes to perform and focuses on the areas that get the most use.
5. Nutrition. We have gone into great length on this site about nutrition and how you should eat for performance so scout around.
6. Sleep. Sleep works as a restorative function for the brain and body. You should try to attain at least 8 hours, but you might not always have the time to sleep for 8 hours.
7. Consistency. Do not miss workouts.
8. Mobility WOD. If I had met Kelly Starrett at the beginning of my career instead of at the end there is a good chance I would not be writing this blog…I would have been playing tonight. I think Mobility WOD is one of the most important contributions to health and performance in years. Get in with the cool kids and add Mobility WOD to your daily training."
Warm-up:
3 rounds
90 sec max hollow rocks
30 sec rest
Tech/Strength/Stretch:
Mobility Wod: Episode 294/365: Shoulder-What to Fix First, and Wii Mob
Dumbbell Shoulder Press: 12,5,5,5,5,5
Workout:
Rounds in 20:00
5 Pull-Ups
10 Push-Ups
15 Squats
200m Run
