Not too long ago we heard from Tomáš on how to effectively warm up before every CrossFit workout. You can read the article here. However, preventing injuries is not just about what we do before we work out, it’s is also about the part most of us skip. That is cooling our organisms down after we work out. Most of our members collapse after the WOD, then clean their stuff up, chat with friends and head to the shower. Some of the more enthusiastic ones try to improve some of their movements or play with the sandbags. There is a small number of members who notice and stretch using a foam roller. But is that enough? I’d like to talk about the right way to help our bodies restart and recover faster so that we are ready for the next day at CrossFit. Runners run it out, bikers bike it out, swimmers swim it out. So I guess CrossFitters CFitout? Probably not, so let’s just use cool down. Because a cool down is just as important as a warm up.
Three steps to an effective cool down:
Low intensity exercise
Spend 5 to 10 minutes working out at a low intensity. Go for a run, bike or row. But forget about any hard pulling, put the rower on low and go slow.
Focus on the parts of the body you used most in the work out. Use a foam roller or static stretching. (To learn more about foam rolling read this post). Spend at least 10 minutes and work on each part for 30 to 60 seconds.
Drink up especially in our sauna-of-a-gym 🙂 At the same time, make sure to add nutrients within 20 minutes of the end of the workout. Ideally drink a protein shake containing both carbohydrates and proteins.
See, you only need to spend 20 minutes to help your body recover better and faster. In return your body will reward you by being less tired and ready for another training. And to be honest, most of us spend those 20 minutes chatting at the gym anyways. So let’s use them well!