2011

What's a good way to recover from a tough Crossfit workout?

What's a good way to recover from a tough Crossfit workout?
Melinda P. asks...

What is a good way to recover from a tough CrossFit workout?


I try to go to classes Monday/Wednesday/Friday but I find that by Wednesday the stiffness and sore muscles are just hitting me from Monday, so I often end up skipping Wednesday for a cardio(vascular) workout instead, is there anything to eat, or moves to do that can help get the sore muscles (recovered) done in just one day?

Awesome questions Melinda!  Many of us that start back on new-to-us fitness programs, especially ones with varying intensities such as CrossFit, and we find ourselves dealing with muscle and joint discomfort while our body adapts to the various loading.

To answer her questions I needed to know a few more specifics about Melinda.  I asked the following (Melinda's responses are in red ):



  1. How long have you been Crossfit training?  I've been going at least twice a week since the beginning of November, with a two-week break over Christmas, but I've been back at it twice a week for three weeks now.

  2. Do you follow a specific nutrition plan? I don't follow a specific eating plan, I'm trying to lose a few pounds so I just count my calories, try to stay under 1400 a day, and make sure I always go at least a little over on my protein, mostly meat and vegetables with some whole wheat bread or pasta once or twice a day.

  3. How many hours of sleep do you think you get on average per night?  As for sleep on average I would say I get 7 hours a night.


Melinda, when I started on my adventure into the world of Crossfit, I hurt!  I remember days where my legs were so sore I had to climb down the stairs one step at a time, on my butt.  I also recall days where my shoulders and elbows were so achy I thought that I'd have to take a week off just to heal.   But the thing that I found worked best for me during those times of discomfort was the fact that I just kept moving.  I'd go back and adhere to the RX'd Crossfit prescription of 3 days on, 1 off.  Eventually after a few weeks of this, I found my body started to adapt to the workouts.  I wasn't as sore and my PR's started to climb.  It was really an amazing feeling.  Now that being said, I've also experienced many up and down moments with Crossfit, littered with a few injuries caused by lapses in judgment and not following my own internal warnings.  I chalk that up to learning and experience - or lack thereof.

Melinda, I would recommend the following steps to assist with improving your recovery time between workouts:

  1. Start using a roller and exercise flat bands .  I use a travel roller to workout trigger points and lactic acid in my muscles both pre and post workouts as well on my off days.  Since being on a strict movement prep regiment I have found that my recovery times have improved along with increased mobility in my joints.  Along with more pliable muscles and improved mobility, will come shorter recovery times, better workouts, and improved PR's.  And especially in your case, it will mean less pain the day following a hard workout.  I highly recommend following Kelly Starrett's blog Mobility WOD.  Trust me, it WILL help you.

  2. Try either the Zone or Paleo Diet . In following one of these programs you will be able to start eating the right foods for the body composition you want.  Don't concern yourself so much with the total calories you are consuming; but rather, focus on what types of foods are supplying you with these calories.  I recommend picking up Robb Wolf's book , The Paleo Solution , or The Zone Diet by Dr. Barry Sears.  These will educate you on your options, and I know if you were to adopt either of these methodologies for yourself, you'd have incredible improvements in your overall health and subsequently would lose the "few pounds" without even thinking about it.

  3. Have a post-workout recovery drink .  Many studies have shown that adding a high-protein drink within the first hour following strenuous exercise is beneficial to the recovery process.

  4. Start taking fish oil .  I started regularly taking omega rich, fish oil every day several months ago.  It's been nothing short of phenomenal.  Do your own independent research and you'll find that it is almost a "miracle" drug which is readily available.  Why more people don't adopt it into their nutrition plans, I haven't the slightest idea.


Melinda, I feel confident that if you adopt these 4 steps, you'll be well on the road to faster recovery times and more importantly less downtime between workouts.  But remember at the end of the day, just keep moving.

Happy training!
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