RECOVERY

 

We’ve had several blog posts about it. We talk about it frequently in our group classes. And we want to continue stressing the importance of it. 

#TrainHardRecoverHarder

Rest and Recovery are essential for muscle growth, athletic performance and injury prevention. Lifting weights and athletic activity damages your muscles; recovery is vital for their growth and repair. It’s very easy to neglect the importance of rest and recovery after performing hard workouts.

If you’re into health and longevity, (which I hope most of you are), your understanding of “recovery” needs to be very clear. Your ability to “recover” from the intense workouts that you do are critical for your abilities to do them more often, over and over, at your full potential.
For some of you who follow a 3on/1off/2on/1off schedule, you have 2 rest days per week. But what are you really doing on those rest days? For others, you just WOD until it hurts so bad, (maybe 4 days, maybe 7 days), that you’re forced to take a day off. <—-NOT the best plan by the way!

Something to understand about your ability to do this for a really long time; YOU HAVE TO LET YOUR BODY REST AND RECOVER.
The human body can only handle so much abuse. The amount of abuse each person can handle is widely dependent upon ones lifestyle choices, sleep habits, nutrition, hydration, stressors, etc……….the list goes on.

MAP 10  recovery activities (formerly referred to as Z1 or Zone 1);

MAP 10 recovery activities, 30-60min, 3-5x per week (Yes, this widely depends on your lifestyle and what you are willing to commit to your health and longevity) will change your life as it relates to your ability to recover from high stress, high intensity workouts (and just everyday stress from life).

MAP 10 (Maximum Aerobic Power) is referring to an aerobic level of intensity based on effort. The MAP 10 level is a VERY low effort with NO intensity at all (think walking on the beach, a mellow hike, a slow relaxing swim, a slow cruise on the air bike or rower……..or maybe a combination of all of the above). A pace that you could sustain for a 3-5hr period without changing tempo. 
This will play a VERY, VERY, VERY LARGE role in your recovery as well as your longevity in this program/sport. Did I mention; VERY LARGE?!

To put it simply: for every really hard, intense effort you do, you should have a MAP 10 session to follow it up. Either immediately afterward or the next day upon waking in a fasted state (for best results).

We have added a few MAP10 Recovery WOD options to our website, you can access them here.

Make it a great Friday friends and don’t hesitate to implement some MAP10 in your life soon! 

~Chad

A1. 3x8/side; bent over SADB row (HAP)

*rest 30sec
A2. 3x5-7: dips @31X1 tempo (use bar dips or box dips to ensure tempo is met)(if 7 is easy at tempo, add weight)
*rest 2min

B. 18min AMRAP @85% effort:
-row 20cals, then, AMRAP w/remaining time;
-15 db hang power cleans
-20 db pushups
-20 renegade rows (10/side)
-30 walking lunge steps

A1. 3x3-7 strict weighted C2B pullups (HAP)
*rest 30sec
A2. 3x5-7: ring dips @31X1 tempo (use bar dips or box dips to ensure tempo is met)(if 7 is easy at tempo, add weight)
*rest 2min

B. 18min AMRAP @85% effort:
-row 30cals, then, AMRAP w/remaining time;
-15 power cleans (135/98)
-20 barbell pushups
-25 pullups
-30 walking lunge steps
 
Notes:
1. move sustainable