Coach Noah does a flexed arm hang on the rock rings. How long can you hang on? If you're a rock or ice climber, use the rock rings or fingerboard for sport specific training today.
Recovery is a key ingredient to your recipe for becoming a bad ass. It's super fun to come into the gym, crush the workout, pick up heavy stuff, or drag a heavy sled. However, if you're not taking active steps to recover from your workout, you are not receiving the full benefits of your training. Here are three key recovery practices. We will discuss more in the next Fitness Friday blog post.
1. Get 8 hours of sleep. Some research suggests that if you get less than 8 hours of sleep, you can expect only a 50% adaptation to your training. Sleep is that important! It is the only time in which your body can repair, produce certain hormones, and do all of the important physiological functions that your body needs to incorporate your fitness training. Some research suggests that a 2-5 hour sleep deficit has the same deleterious health impacts as smoking 5-10 cigarettes a day.
Some of the ways you can improve your sleep:
3. Eat 2 -3 hours before training and consume a post-workout (PWO) meal within 1 hour after training. The PWO meal can be a protein and carbohydrate drink (such as SFH Recovery or Fuel), sweet potatoes and egg white muffins, or some of these great PWO meals.
8 x 20 sec work:10 sec rest of
L-Sit on the parallettes
Flexed arm hang on the pull-up bar, rock rings or fingerboard
Handstand hold against the wall or free standing
Bottom to bottom squats
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Record your WOD on Beyond the Whiteboard.
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