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Old 01-15-2010, 08:26 AM   #1
Steven Bowser
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Recovery

Real quick since I am always in a rush. I am sure this topic has been hit on zillions of times. I just wanted to see if there are others out there in my boat.

I just have a hard time recovering from some of the WODs. I seem to be always sore. I tried cutting back to 3 days a week from 5 days a week and its the same deal. I found that 4 days a week works best. Mon Tue Thur Fri with a weekend off. Keep in mind I am always teaching classes along with working a full time job. I sleep about 6 - 7 hrs and eat pretty well mostly Paleo.

Dont have time to give many more details right now but I do take in plenty of fish oil and some glutamine. Historically I have always been the type of person that stays sore for long periods of time. Even back to High School Football Days.

Just looking for some feedback from others that experience the same issues. I did a 5k Friday with a 12pound vest and its almost a week and my legs are just starting to feel better.

Thanks
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Old 01-15-2010, 02:06 PM   #2
Alain Latour
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Re: Recovery

Have you tried alternating hot and cold showers right after the workout?
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Old 01-15-2010, 07:01 PM   #3
Steven Bowser
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Re: Recovery

Nope. Heard of doing ice baths but never tried that either. I will try it.
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Old 01-15-2010, 08:05 PM   #4
Steven Low
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Re: Recovery

More food, more sleep is pretty much it.

The programming of the WODs is so wacky that I can't really say back off and rebuildup and you should be resistant to it somewhat because of better conditioning level...

If you were on a strength program ro something you could definitely do it.
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Old 01-15-2010, 08:19 PM   #5
Katherine Derbyshire
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Re: Recovery

Quote:
Originally Posted by Steven Bowser View Post
Just looking for some feedback from others that experience the same issues. I did a 5k Friday with a 12pound vest and its almost a week and my legs are just starting to feel better.
So.... why did you do that? Can you run an unweighted 5K without getting sore? Do you do the workouts as Rxed, or do you typically scale them?

Always being sore is your body saying that you're trying to do too much. Either improve your recovery, do less, or both.

Katherine
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Old 01-17-2010, 08:35 PM   #6
Steven Bowser
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Re: Recovery

Good stuff guys. Thanks

I took 5 days off and think I may have had a cold lingering. I will be hitting Grace tomorrow and some skill work after.

Getting ready to start a 90 Day Paleo Diet Challenge. I am going strict as possible. Plan on getting under 190Lbs. Right now I am 208.

Going back to my 4 day a week schedule.
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Old 01-17-2010, 09:03 PM   #7
Aaron Gainer
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Re: Recovery

You need to increase your sleep and possibly cut back on the volume a bit. Programs are guidelines, you have to tweak them to your lifestyle.

Also make sure you foam roll/massage some days of the week and do the contrast showers and/or ice baths postworkout. I found these to be extremely helpful during my high volume routines and still use them on my current program.
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Old 01-18-2010, 01:24 PM   #8
Steven Bowser
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Re: Recovery

Thanks Aaron,
You know the funny thing is I know all this crap. I just dont put it to use. I am overwhelmed running our box and working a full time job. I aint leaving early the pension is too good.
I am so focused on training people and getting them fit - my own fitness is going to the crapper.
Things are good and not complaining. Did Grace in 5:08 today which was slow but I did it for form.
Got Bodyfat tested today at FAU in a Bod Pod. Said I was 21% and weight 208. I will be going to 185lbs and plan on getting under 10%.
Thanks again for the motivation on recovery.
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