“A person who fails to plan plans to fail.” - Benjamin Franklin
90% of activities that get your desired result, whether increased performance or aesthetic gains, involves preparation.
Your workout only accounts for 10% or less of your results. If you’re a casual CrossFitter, an hour of CrossFit is roughly 5% of your day and a dedicated athlete may train two or three times a day for an hour which is 10–15% of the day.
What’s the smartest thing to do with the remaining 85–95%?
Everything that you do outside the box counts as preparation for getting better tomorrow than you are today.
Feed Your Body
Nutrition is the base of the CrossFit program. Your body needs fuel. The right kind. So you need to make sure you eat lots of vegetables, get sufficient protein and good quality carbohydrates. Eat small meals or large meals but eat the right meals. Avoid junk food and eat like an athlete to perform like an athlete.
An adult human being is composed of up to 60% water. Drinking enough water helps relieve fatigue, improves mood, aids weight loss, flushes out toxins and many more. In case you didn’t notice, your body loses a lot of water during the workout so it’s really important to refill on your body’s most important component.
Cold Shower and Ice baths
Cold exposure elevates mood, increases alertness, improves your immunity and circulation, burns fat, hacks the nervous system and speeds up recovery.
CrossFit WODs are composed of short, high-intensity, functional movements. There’s a reason why it’s short. Over-exertion can lead to injuries that will erase your progress. Your muscles grow as you rest so one or two off days are beneficial.
Try foam rolling for at least 30 seconds on all your major muscle groups or get a massage after a tough workout.
You can go also for a walk, a hike, a bike ride, a Yoga session or a swim if you really feel the need to do something.
Alternatively, you can take the opportunity to take better care of your body through yoga, some stretching and mobility exercise.
Get Enough sleep
Sleep is the most important and the most difficult to implement. It not only makes you feel better but it benefits your heart, weight, mind and more.
Sleep also curbs inflammation and significantly accelerates your body’s ability to recover faster. Get eight to ten hours of sleep at night and stay off screens close to two hours before bed time. Sleep in a dark room. Take several power naps throughout the day and practice prayer, journaling and meditation to get stress that prevents sleeping off your head.
Enjoy Leisure time.
The primary benefits of CrossFit include increased confidence and a stronger, fitter body. That said, these experiences are not inclusive to the bout should be enjoyed outside of it.
Go ahead and enjoy the fruit of your labor. Take some breaks. Do nothing, play games, hang out with friends, go on dates, play with your kids and enjoy life.
The primary goal is continuity of long term gains and a happy CrossFitter can last longer than an overworked one.
We hope you enjoyed and apply this post to your routine. If you have recovery ideas that we didn’t get to mention please share them in the comments below.