CrossFit is defined as; constantly varied, functional movements performed at high intensity. What this essentially means is that a CrossFit program helps to build strength and conditioning through extremely varied and challenging workouts. Each WOD (Workout of the Day), tests a different part of your functional strength or conditioning, with the aim of building a body that is practically capable of anything and everything.
Originally the principal strength and conditioning program for police academies and tactical operations teams, CrossFit has now gained widespread popularity in gyms all around the world. The main reason being that the CrossFit's program is designed for universal scalability This means that any individual, regardless of their experience or ability, can participate in the sport.
Post WOD Muscle Soreness
This is not to be mistaken for the immediate soreness that might be experienced as a result of injury from a workout. We experience post-workout soreness, or Delayed Onset Muscle Soreness (DOMS) when we perform workouts at a higher intensity or perform a new or unaccustomed exercise. With CrossFit workouts being constantly varied, DOMS is inevitable. If you read our article, ‘Easy & Effective Ways to Reduce Muscle Soreness After a Workout’, you will learn in more detail about what causes Delayed Onset Muscle Soreness (DOMS). If you are a CrossFit newbie, CrossFit beginner soreness can discourage you from getting back into the box again. Knowing the most effective CrossFit post workout recovery techniques can help reduce pain, decrease recovery time, and get you back in the gym quicker.
CrossFit Soreness Recovery
The faster we recover, the more we can get out of our training and the more progress we make. In this article, we’ll discuss the best recovery for CrossFit and make sure your Delayed Onset Muscle Soreness doesn’t keep you from reaching your fitness goals.
1. Proper Nutrition
When you exercise, this results in microscopic tears that occur in your muscle fibers. Your muscles then repair themselves thicker than before, resulting in muscle growth and strength. Proper nutrition is an essential step in the process of CrossFit muscle recovery. It helps repair those damaged muscle fibers, allowing you to heal faster and become stronger than before.
An intense exercise regimen such as CrossFit burns up a lot of carbohydrates. Therefore, efficient recovery requires reloading protein & carbohydrates, as well as some other micronutrients such as electrolytes and of course water.
Protein: Getting adequate protein is essential for the repair of cells that have been damaged during intense training
Carbohydrates: Training at a high intensity also depletes your glycogen stores at a rapid rate
Vitamins & Minerals: These are essential for the proper functioning of our cells & muscles. Ensuring that you eat a balanced and healthy diet that ensures the greater needs of repairing your cells are met
Hydration: During exercise, you tend to lose a lot of water. Since water is the main constituent of blood, this means that poor hydration results in reduced blood volume. Good hydration will contribute to the repair and regrowth of your cells.
If you are serious about your training, nutrition is something that should be given utmost importance. If you feel your diet is not giving you enough nutrients for your body to recover, it might be worth considering a CrossFit recovery shake and CrossFit recovery supplements that have these nutritional elements covered.
2. Active Recovery
A CrossFit active recovery session is performing low-intensity workouts and less volume than usual, typically between 30-50 percent less. The workout should increase blood flow to the muscles and help to restore proper movement patterns and muscle function which is hindered due to muscle soreness.
Here’s a CrossFit endurance recovery WOD for you to try:
Foam Roll for 5 minutes
Perform light, dynamic stretches for 5 minutes
Row for 20 minutes at a comfortable pace (50-70% heart rate max)
3. SPRYNG Active Compression solution
With the growth of popularity of CrossFit, there are many CrossFit leg recovery systems appearing in the market but reserved for only elite & top-level athletes. SPRYNG’s Active Compression calf sleeves are ideal for the everyday CrossFit athlete, being more affordable and convenient than other CrossFit muscle recovery machines available out there.
The idea behind compression therapy is that by increasing blood flow to specific parts of the body. This encourages your body to deliver more oxygen and nutrients to those areas and speed up recovery, thereby relieving pain and improving athletic performance.