Tuesday 21st October 2014

October 20, 2014

Recovery – Part 1

With having a few teams competing at the Mount this weekend, and other competitions coming up over summer, we thought it would be a good time to talk about recovery….

This is going to be a 2 part blog, focusing on what happens to our bodies when we work out and then looking at the ways we can maximise recovery to reduce damage and pain.

We put our bodies under a huge amount of stress when we work out. 
We all have different reasons for working out – whether it be for general health and well being, losing weight, increasing muscle bulk, toning up or for our own masochistic enjoyment (which lets face it, most CrossFitters have).

Whenever we train we create a stimulus which causes trauma to our muscles. This trauma essentially creates micro tears within our muscles. 
These micro tears cause a chemical reaction, which under the right recovery and nutritional environments, result in our muscles growing back bigger and stronger than before.

The chemical cascade causes satellite cells to attach to the damaged muscle tissue.This binding begins to increase the size of the muscle fibres (hypertrophy) and these cells begin the process of protein Synthesis which uses proteins within our system to turn the new cells into working muscle tissue.

Our strength and power gains that we get from training are also reliant on our hormones (growth factors) and on neural adaption (our nerves adapting to the new strain we are putting through our bodies). This is story for another day however.

The important thing to take from this is that for our bodies to recover and improve, we need to give it the best chance to do so.  Elements like nutrition, sleep, stretching and inflammation management are vital.  I’ll cover those factors tomorrow – Wes

Strength
Power clean + push jerk
1 – 1 – 1 – 1 – 1

Workout
18 – 12 – 6
Ground to overhead (60/40kg)
Bar facing burpees
Complete 200m run between rounds

Enjoy!

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