Hey Reader,

This week, we're diving into maximizing your recovery from training so that you can make faster progress and feel better in the gym.

When I first started in CrossFit, I trained hard 5-7 days per week.

This quickly backfired on me as lackluster progress and inevitable shoulder, lower back, and knee injuries.

Following the guidelines below, you can avoid this and keep hitting new personal bests weekly.

Check them out, and let me know what you think!

This Week's Training

Day 1 - 11/4/2024 A) Strict Chest to Bar Pull-Up - 20X1; 1x AMRAP Then 2 sets at 50% of the reps of the max set; 2' between sets B1) Alternating Dumbbell Press- 20X1; 3 x 5e; rest 1’ and move to B2 - building each set B2) Pendlay Row - 30X1; 3 x 6; rest 1’ and move to B3 - building each set B3) Double Unders + Toes To Bar - 3 x 30 + AMRAP (UB) ; rest 1’ and move to B1 C) MAP 6 Mixed Modal Work 3 sets; rest 2:30 5 Min AMRAP 25 Cal Bike 12 Dumbbell Front Squats 50/35# *Sub bike or ski erg for rower if no rower View Training Week

Be sure to snap a pic of your training and tag @WillMurtagh_DPT on social!

Deep Dive

How to Maximize Your Recovery from CrossFit Training

If you’re serious about CrossFit training, you’ve likely felt the impact of muscle fatigue and soreness after a tough workout.

Recovery is a critical part of your training that allows you to reach your full potential.

When you prioritize recovery, you’re giving your body the chance to rebuild and strengthen, which directly enhances your performance.

Ignoring recovery can lead to injuries, decreased endurance, and burnout, all of which can stall your progress.

Effective recovery strategies like sleep, proper nutrition, and active rest are key to sustaining high-intensity training.

By consistently focusing on these areas, you’ll support your body’s natural recovery processes and stay on track with your training.

Sleep Optimization

Importance of Sleep for Recovery

Sleep is one of the most powerful tools you have for recovery. (1)

When you sleep, your body undergoes essential repair and growth processes, particularly for muscles.

Research shows that insufficient sleep can directly impair your muscle recovery and reduce your power output.

Without adequate sleep, you’re also likely to experience slower reaction times and a higher risk of injury.

Consistently getting enough sleep can set a strong foundation for your CrossFit performance and overall health.

Strategies for Better Sleep

Aim to get 7-9 hours of quality sleep each night to support full recovery.

Try to stick to a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.

Your bedroom environment can make a big difference; aim to keep it cool, dark, and quiet for optimal sleep.

Consider investing in blackout curtains to block out any ambient light that might interfere with your sleep.

A white noise machine or fan can help drown out disruptive sounds and keep you in a deeper sleep cycle.

Limit your exposure to screens—like phones, tablets, or TVs—for at least an hour before bed.

The blue light from screens can disrupt your body’s natural production of melatonin, a hormone that regulates sleep.

Instead, consider winding down with a book or a calming routine to signal to your body that it’s time to sleep.

With these sleep habits, you’ll likely notice improvements in how rested and ready you feel for your next workout.

Nutrition Strategies

Why Nutrition Matters for Recovery

Nutrition is another critical factor in your body’s recovery process after CrossFit workouts.

Proper nutrition supports muscle repair, replenishes energy stores, and helps reduce post-workout fatigue.

When you consume the right nutrients, your body can repair muscle tissue more efficiently, improving strength and endurance. (2)

Studies emphasize that adequate protein intake plays a key role in muscle protein synthesis, which is essential for muscle repair and growth.

By focusing on balanced nutrition, you’re helping your body recover faster and preparing it for the next workout.

Key Nutritional Components

Protein:

Aim to consume 1.6-2.2 grams of protein per kilogram of body weight each day. (2)

This protein intake supports muscle repair, helping you recover and grow stronger between workouts.

Good sources of protein include lean meats, eggs, dairy, and plant-based options like beans and tofu.

Carbohydrates:

Complex carbs are essential for replenishing glycogen stores that get depleted during intense CrossFit sessions.

Try to include whole grains, fruits, and vegetables in your diet to keep your energy levels stable.

By restoring glycogen, you’re ensuring you have the energy needed for your next training session.

Hydration:

Staying hydrated is another important aspect of effective recovery.

Aim to drink enough water throughout the day, and check that your urine is a light yellow color as a hydration indicator.

Proper hydration helps maintain blood flow to muscles, aids digestion, and reduces the risk of cramping.

Timing and Supplements

Nutrient timing can make a noticeable difference in how your body recovers from a workout.

Try to consume a balanced meal with protein and carbs within 30-60 minutes post-workout to kickstart recovery.

This meal will help your muscles start repairing and replenishing energy more quickly.

Certain supplements like tart cherry juice may reduce muscle soreness and inflammation, helping you feel better faster.

Other popular recovery supplements include omega-3s, which may help reduce inflammation, and magnesium, which can support muscle relaxation.

If you’re interested in adding supplements, be sure to consult with a professional to find the best options for you.

Active Rest Techniques

Low-Intensity Exercise

Low-intensity exercise is an excellent method to aid recovery without taxing your body. (3)

Activities like light jogging, yoga, or gentle stretching improve blood flow and help reduce muscle stiffness.

These activities don’t strain your muscles or nervous system like training days, allowing them to recover while staying active.

Incorporating low-intensity exercises into your routine can speed up recovery and enhance flexibility.

Contrast Therapy

Contrast therapy alternates between hot and cold treatments to promote blood flow and reduce muscle soreness.

To try it, use two minutes of heat followed by 30 seconds of cold for about three to four rounds.

This alternating temperature technique can improve circulation and reduce inflammation, aiding recovery.

If you have access to them, a hot tub paired with a cold pool is optimal for this.

Massage and Self-Myofascial Release

Massage therapy and self-myofascial release techniques like foam rolling can relieve muscle tension and improve range of motion. (4)

These methods target tight spots and muscle knots, reducing soreness and enhancing flexibility.

Regularly practicing self-release techniques can make a noticeable difference in your recovery and movement quality.

As well as minimize discomfort after a tough training session.

Appropriate Training Load & Volume

One of the best ways to support recovery is to ensure you’re training within your prepared capacity.

Most injuries or lack of progress occur when you do “do much, too fast, or too soon”.

Your weekly training load and volume should push your limits but remain just beyond what you can currently handle.

More often then not, a poor recovery problem is actually a poor load management problem.

To progress appropriately week to week, consider increasing your load and volume by no more than 10% each week.

Incorporating “high/low” days—alternating intense sessions with lighter ones—can also help manage fatigue.

This strategy allows for the nervous system to recovery adequately before pushing the intensity and volume again in the week.

If soreness and fatigue last more than 48 hours, you may be training beyond your current fitness level, so adjust accordingly to avoid overtraining.

For most CrossFit athletes, a balanced approach with 1-2 high-intensity days and 2-3 lower-intensity each week works well.

This structure helps optimize performance, manage fatigue, and reduce injury risk.

Here’s a general breakdown:

1. High Days (1-2 days per week):
   • These are your intense training days focused on heavy lifting, complex skills, or challenging MetCons.
   • Aim to space them out if possible (e.g., Monday, Wednesday, Friday) to allow some recovery between sessions.
2. Low Days (2-3 days per week):
   • These lower days could include longer metcons that require a slower pace to sustain your efforts.
   • They are typically aerobically focused and don't leave you on your back after the session.
   • You should typically leave the gym feeling as if you got a great workout but are also energized for the day.
3. Active Rest Days (1 day per week)
   • These days, they are used for low-intensity recovery work, technique-focused sessions, and mobility work.
   • Incorporate activities like light cardio, stretching, or active recovery to aid in muscle recovery and maintain movement quality.
   • The goal here is blood flow.
4. Full Rest Days (1 day per week):
   • Full rest days allow the body to fully recover from the week’s training. One rest day is often enough if low days are included, but some athletes may benefit from two.

Wrapping Up on Recovery for Optimal Performance

For long-term success in CrossFit, prioritizing recovery is essential.

Quality sleep, balanced nutrition, and active rest are your core tools for maintaining peak performance and minimizing injury.

By incorporating these strategies, you’re giving your body the support it needs to train hard without compromising your health.

A consistent recovery routine allows you to sustain progress, helping you achieve your CrossFit goals with reduced setbacks.

Implementing these recovery practices will not only enhance performance but also keep you resilient and ready for each new workout.

If you have questions about this week's deep dive or want a topic covered, reply to this email and let me know!

Read more about optimizing your recovery for CrossFit (LINK)

This week's Blog Post

Wall Walks in CrossFit: Standards, Progressions, and Tips In this article, we’ll dive into the essential standards, progressions, and helpful tips for mastering wall walks in CrossFit, ensuring you build strength safely and effectively. Read now

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Talk to you soon, Reader

Dr. Will Murtagh, PT, DPT, MS, CSCS, CISSN Physical Therapist | Remote Fitness Coach P.S. Want to eliminate pain while enhancing your CrossFit performance? Click (HERE) for a free consultation!

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