How to Recover Best from CrossFit Workouts

man exercising at the best gym

Have you ever been so sore or run down that you couldn’t train very well?  Or do you just want to maximize your recovery in between training days?  Read on!

In order of importance:

1. Training Plan

“The wise warrior avoids the battle” – Sun Tzu.  Regulate your training volume and intensity so that you don’t end up in a deep hole, so sore that it affects your activity the next day, or injured!

Your body has many systems that are stressed during training: cardiovascular system, nervous system, joints, muscles, bones, brain, and energy systems.  Listen to your body and adjust your program or effort accordingly. 

Fitness, health, and CrossFit are long term (life-long) endeavors and you do not need to have the best workout of your life every day to make great progress.  Aim to train up to your ability level with intensity in 1-hour sessions, 2-3 days in a row before taking a rest day. 

2. Sleep

“You miss 100% of the naps you don’t take” – Unknown.  Sleep is the next most important factor in recovery.  When was the last time you went to bed on time and slept until you woke up naturally without an alarm clock or because of sunlight?

Sleep is when your body heals, repairs, builds, and consolidates learning and skill work into movement patterns.  Prioritize your sleep routine and setup: dark room, comfortable bed, temperature regulation, and allow enough time to wake up naturally once your body is done sleeping. 

3. Nutrition

“Tell me what you eat, and I will tell you what you are” – Anthelme Brillat-Savarin.  Nutrition is the foundation for all performance, and that includes recovering quickly.  Choose high quality fuel.  

Consult the Reverb Grocery Guide and eat the things in green, curtail the things in orange, and don’t do the things in red.  It’s simple but that doesn’t mean it’s easy.  Make small, sustainable changes step-by-step from wherever you are today. 

4. Repeat steps 1-3

“Get the fundamentals down and the level of everything you do will rise.” – Michael Jordan.  Number 4 is: return to #1 – #3.  The first 3 are far more important than the next thing on the list.

5. Supplements and passive recovery techniques

If you have the first 3 nailed 100% and have some nagging difficulties in a specific area of your recovery, you can test out some of the following. Check with one of our coaches for their recommendations!

-supplements: collagen, magnesium, creatine, protein, and others

-passive techniques: stretching, rolling out, compression, ice bath, sauna, massage

Calibrate your training plan with one of our coaches and prioritize sleep and nutrition!


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