The Importance of Recovery

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Day in and Day out I see people on Facebook, youtube, instagram and Perpetua, pushing themselves to their limits. This is great! As a coach, seeing people improve on a daily basis is the reason we do our jobs.

This being said, what we don’t like to see is injuries. We as a gym pride ourselves on not being one of your stereotypical balls-to-the-wall no care for safety kind of intensity gyms and this shows in the fact that our members feel strong and healthy. However, we also know that in your journeys to becoming the best athlete you can be, there will be niggles and aches in your path. At some point you must start thinking about how hard you are recovering as well as how hard you’re working out.

Having had a few serious injuries myself, I have started to take a step back from pushing as hard as I can all the time to think about why I am doing what I am doing. I want to be the strongest I can be, like you guys, and that should mean being able to perform in every given workout to the best of my ability.

Below I have listed a few types of recovery that you should be implementing into your training. We have such a great space at Perpetua that there is always somewhere you can mobilise or stretch before and after your workout.

1. Nutrition

Nutrition within Crossfit seems to me to have taken a back seat. There is a big approach of, well I train hard, I can get away with eating whatever I want. This is true to an extent, yes you burn more calories but what about the authorised of nutrition, the nutrients that help you repair. Part of nutrition is to repair your body and in this circumstance I will highlight the anti inflammatory properties of good food.

Good anti inflammatory foods:

Fatty Fish – Salmon, Mackerel, Tuna, Sardines
Whole Grains
Dark Leafy Veg – Spinach, kale, broccoli
Nuts – Almonds, Cashews, Macadamias

2. Foam Rolling

Foam rolling is a great way to prepare your body for a workout and has numerous benefits to the body. One of many is to increase blood flow to areas that may be a little tight after workouts. By increasing blood flow to these areas we can flush out any garbage from previous workouts helping us feel a little looser before we attack that next gruelling WOD. Below is a sample foam rolling routine that I use quite often before lifting and other tough workouts.

3. Ice Baths

One for the brave here. a 5-10 minute ice bath after a particularly tough Freaks on Friday WOD can certainly help you get up the next morning to carry on your 6th day running!

Ice baths in theory, help combat micro trauma and inflammation within muscles, tendons and ligaments. My advice is to take this with a pinch of salt. I firmly believe that I feel better after an ice bath but feel stiff if I stay in too long. It certainly tests your willpower if done properly!


Catching up on the Zzzs is more important than you think. Sleep is when your body has time to grow and repair, it has nothing else to do. Lack of sleep can cause lack of concentration, high cortisol levels and therefore poor workout performance. I cannot emphasise the important of this enough. If you look at the lives of elite athletes, they are getting 8-11 hours sleep every night. You may not quite be at their level but you certainly deserve the 8 hours. Take a look at your sleep patterns next time you feel a dip in your performance.

Looking forward to seeing you all put this into practice

– Coach Mike

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