Monday's Murph was a BIG physical endeavor and we are still recovering from it. Workout recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. Many of us took a rest day yesterday, and it was much needed. However rest days are not the same as recovery days. A rest day is a day with intentional absence of effort, movement or exertion. One of the challenges many of us face is that our rest days often include practices that inhibit recovery, rather than aid it. One of these practices is the overconsumption of alcohol. Did you have a few beers after Murph? You might still be feeling the negative impacts. I have always known that my performance in the gym suffers if I have 2 or more drinks the night before. Since I've been wearing my Whoop I now have actual data based on my body on how alcohol impacts my recovery. To get a sense of what happens to me when I have more than 2 drinks I listened to the WHOOP podcast. I learned some very, very powerful things. First - Dose make the poison and all it takes is ONE drink for our body to have a decrease in heart rate variability, an increase in resting heart rate, an increase in disturbances, less time spent in the restorative stages of sleep. WOW! One drink does all that. Imagine what 2 drinks will do! Here are some of the negative impacts I learned from the WHOOP podcast.
I am very interested to see how I will rebound this week. I intensionally programmed this week as a recovery week from Murph and I plan to keep to my regular training schedule. The one thing I will be altering? I won't be drinking more than 2 drinks and I won't drink 6 hours before bed. What are you doing to intentionally recovery this week? Share with me your recovery practices in the comments. Click on the link below to listen to the entire WHOOP podcast on alcohol. It's just over 30 minutes and totally worth your time. We have a dozen folks at the gym who've joined me on a Whoop journey. If you would like to be in the cool kids group, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416. Stay tuned for my next Whoop! Wednesday post as I explore the strain score and how it relates to CrossFit workouts.
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We live in a bubble. In our classes we are surrounded by folks who are managing our metabolic health through exercise, nutrition and lifestyle practices. Step outside the gym and into "mainstream America," like at an airport, and you realize just how incredible our TSCF bubble really is. Step outside our TSCF bubble and you'll find that only 1 in 8 of Americans are considered metabolically healthy – a measure of your blood sugar, cholesterol, blood pressure, waist circumference and triglycerides – which is alarming considering metabolic dysfunction is the root cause of many chronic illnesses. Some of us see this in our own friends and family circles. As much as we want to be the example of good health to our friends and family, we can't do the hard work for them. The old adage is true, "you can lead a horse to water, but you can't make her drink." It is heart breaking to see our loved ones fall ill to chronic diseases that can be managed and completely reversed through exercise and a change in nutrition. Check out this Whoop podcast on how to help yourself and your loved ones take a sharp turn away from the fast track to chronic illness. As your Coach, I can use your Whoop data to help you customize the WOD so that you can get the optimal training intensity based on YOUR PERSONAL data. I want to help you use your Whoop to make the best choices for your training.
If you are interested in joining me on a Whoop journey, use my link to get your first month free. If you're already a Whoop user, join our True Spirit Whoop Group with the team code: COMM-AD6416 Today is a rest day and a GREAT day for a nap. Listen to this Whoop podcast on sleep debt with your morning coffee and figure out when you can nap today!
Wednesday I blogged about using my Whoop data to help me prioritize good recovery practices. Recovery is based on a set of specific practices that enable us to repair from yesterday's workout and prepare our body for tomorrow's. Do you know what helps you recover? GOOD FOOD! It's #foodiefriday and here's a fantastic and EASY one pan recipe for hummus crusted chicken and veggies from Working Against Gravity. We all know that calories are king and we need to prioritize protein. Did you know that women who are menopausal and post-menopausal need MORE protein because our hormones are no longer as active in muscle synthesis? Yep, it's true. The guidelines from the Whoop Women's Performance Collective is 2 g for every 1 kg of body weight. To calculate this divide your body weight (in pounds) by 2.2. Whatever that number is, 77kg for me, multiply by 2 and that's the DAILY protein goal. Mine is 155. what's yours? Share with us in the comments. |
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