by Grace Lin
We are in the middle of the 2017 CrossFit Open! I hope you all have enjoyed the first 2 weeks and are HAVING FUN with these workouts! As we approach the next 3 weeks, you may start to feel a bit worn down from all of the energy highs and lows. The Open is a very exciting time, but it is also extra taxing on our bodies, both physically and mentally. So, to help you stay healthy (mind and body), here are some tips for success as you attack the rest of the Open:
Stay hydrated! One of the most important things you can do for your body is to drink enough water every day. The general rule of thumb is to drink at least 2 liters a day, PLUS 500 milliliters per hour of vigorous exercise. Check out this post about staying hydrated: Hydration.
Recover properly! A major player in any successful training program is proper rest and recovery. Each workout we perform is the stimulus for change; the ACTUAL change happens during the recovery phase. This is when our body repairs and builds muscles. In other words, your gains happen during recovery. So, if you aren’t recovering properly, then your gains will suffer. Several factors go into recovery (e.g., nutrition, sleep, hydration) and there are also many different methods of aided recovery (e.g., massage, compression). Check out this post on how to recover properly: Rest and Recovery.
Mobilize! This should be a habit you already have, but just as reinforcement, mobilize every day!! Spend at least 15-25 minutes every day on mobility. It’s usually best to hit 3 major areas: thoracic spine, lower body, and upper body. If you have specific problem areas, make sure you spend some extra time there as well. Check out this post on mobility for some tips: Mobility.
Sleep! This goes hand in hand with proper recovery. Don’t let your sleep suffer! You should aim for a minimum of 8 hours of sleep each night. For some reason, sleep is one of the first things to go when our lives get busy. However, people don’t realize that’s a negative feedback loop. When sleep is reduced, the body does not function at its peak and many things suffer, like brain function, emotional stability, physical health, and hormone balance. Check out this post on tips for a good night’s rest: Sleep.
Hand Maintenance! Keep your hands healthy! As we go through the Open, we don’t know what the workout is until it’s announced on Thursday night. This means you must be SMART with your training the rest of the week leading up to Friday Night Lights. So, if there are a significant number of gymnastics pulling movements (e.g., pull ups, toes-to-bar, muscle ups) programmed during the week, make sure you prioritize your hands. If you feel like they’re going to tear in the middle of the workout, STOP and switch to ring rows! It’s not worth tearing up your hands. Also, stay on top of your hand maintenance and make sure your calluses are smoothed out. Check out this post on tips for taking care of your hands: Hand Maintenance.
HAVE FUN! I know the Open is an exciting and stressful time of year. We all want to do our best, and in doing so, we put that much more pressure on ourselves to perform to our expectations. I am extremely guilty of this. Just remember, pushing to do your best is great, but always have fun while you’re doing it. Otherwise, it’s not that enjoyable ☺