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I Hate BurpeesWarm-up 30 secs on / 30 secs off for 8 minutes Squats x4 Burpees x4
WOD 800m Run 25 Burpees 400m Run 50 Burpees 200m Run 75 Burpees This workout is a main-site WOD from last year. Not “thesis” this time. I know that some of you are already sore for this one and the Delayed Onset Muscle Soreness (DOMS) will kick in even more so if you don’t do something about it and it just so happens I was recently schooled in the subject. Recovery is 50% of the game guys, imagine turning on a light and the light takes 2 days to turn on (just part of the image). What benefit would you get from flipping the switch on and off repeatedly? Rhetorical question but, the answer is none, no benefit. Once the stimulation has taken place (working out) then you have to just wait, right to fuel and recover for the adaptation (getting stronger/leaner/bigger/etc). The common thing to do is apply the concepts of economics to the working out. In Econ, $1,000 is more, and better than $1. So the thought goes, working out more is better (repetitive flipping on and off of the light switch). Not true in physiology. Different rules to play by. How do you recover from a WOD like this so you are at peak tomorrow (or just able to walk)? There are a few ways to help speed recovery that you can do on a daily basis. The first and foremost is to eat right. Nutrition will fuel recovery more than any other single aspect. “You can not outwork a shitty diet.” Just because you worked out does not give you liberty to eat the double bacon western chee at CJ’s. You have not earned that many calories doing CrossFit. Next in line is rolling out. Grab the foam roller and do it, every day. Focus on the legs, they usually get the biggest hit. Next is a “recovery shower.” I have been preaching this for the last few weeks now because I experienced first hand how much they work! I could not have gotten through 2 10 hour days with 2 workouts a day without these. They are miserable. Go 4-5 min of warm water, then go cold…really cold, as cold as you can and direct it to the legs and take it as long as you can. Go back to warm for another 4 min…back to cold. Rotate for 20 min like this. Finish on cold if you want a tonic effect, finish on warm is you are going to bed soon after. Don’t believe me how miserable this is, try it and see, it’s horrible! It works though and it will make a difference. I’ve gone long here and I will spare you the rest of the recovery methods. If you are interested feel free to email us or post a comment. Good job to everyone that pushed through this one. It was tough, no doubt and you all showed great mental resolve to keep fighting through when everything screams to stop. Great job!