It’s bone chilling cold here. The wind picks up and takes your breath away and it’s only going to get colder. Hope you are staying warm and cozy.
So Sunday sucked for me. I ended up with a horrible migraine. They seem to be getting worse as I get older. This one landed me in the ER. I took the last of my migraine medicine on Sunday morning, it only helped for a few hours and then things took a turn down hill. There wasn’t any relief so I had to go to the hospital where they fixed me a cocktail that knocked me out and took the migraine away.
Abbey tried to help me feel better by snuggling with me.
So, if you are eating and reading this post, finish your food and then come back to this blog. The pictures you are about to see are gross and you definitely don’t want to see the pics while putting food in your mouth. We did Angie at the box yesterday. (that sentence seems a bit inappropriate) For those of you who don’t know, Angie is the name of the exercise that we did at CrossFit. It was…
- 100 pull-ups
- 100 push ups
- 100 ab mat sit ups
- 100 squats
I broke mine up into sets of 10 each for 10 rounds. I was so happy to not have to use the band for pull-ups. I kipped. However, by round 6 my hands started to rip. I just kept going, but my hands only got worse. I had to stop at 90 reps, my hands couldn’t take it anymore. They are healing up nicely now, might be a week before I do any pull-ups but I am still doing other WODS.
So anyway on to the subject of the blog. Recovery. Do you take recovery days? How do you spend your days recovering? I usually take two rest days a week. Usually on Thursdays and Sundays. This week I was forced to take Monday because of my migraine.
I think most people underestimate the importance of rest days. Rest means rest, no jogging, no biking, no lifting. Just rest. See, when you workout hard you create microscopic tears in your muscles. We want these tears because when they are repairing on recovery days your muscle grows bigger. Yes, that’s where the magic happens!
When you are resting your hormones return to their normal state, your cells resynthesize glucose and store it in your liver and what’s more, your blood fat levels decrease. So you rebalance your body and get the results you’re looking for.
So, how do you recover? I think sitting on the couch and watching marathon TV is ok once in awhile on a rest day. I will do this on occasion. Especially if I had a really intense hard workout and my body feels wrecked. Most of the time I mobilize on recovery days. I use my foam roller, stretch out strap and other tools to help keep me mobile and flexible. I do all kinds of shoulder, hip and lower back mobility. Sometimes, I’ll do a restorative yoga class, or a very light, almost restorative pilates session. If it’s nice out I’ll go for an easy walk with the dogs or swim in the summer time. The point it to keep it light and easy.
Also, about every 12 weeks or so I take a week off. During this week, I go for walks, and do a lot of mobility. The best part is that I usually hit a PR when I return to the gym!
Then of course we need our sleep. Eight hours! Not seven, not six, but eight. If you are skimping on sleep by 2 hours or more you are missing out on the production of growth hormone. (GH) GH is a very important part of recovery because it allows the body to repair itself after an intense workout through muscular hypertrophy. It’s significant in the maintenance of lean body mass. 50% if GH occurs during sleep. If you’re not getting at least eight hours of sleep, you are pretty much throwing all that hard work that you put in your workout out the window. So make sure you’re getting your zzzzz’s.