Take a deep dive look at how your recovery has changed since you started out here. Immediate recovery I mean, as in right after you were done with a workout. Most of us probably did some version of making as little commotion as possible while trying to keep our shit together from passing out. We weren’t at the stage of flopping to the floor immediately upon finishing, laying on our back like animals giving in to prey about to murder them and eat their insides for food.
Unfortunately many people evolve in a bad way when it comes to getting the body and mind on track for proper recovery. This starts immediately, and I mean literally at second 1 after you finish the point of highest intensity for the day’s work. Everything we do when it comes to our fitness is part of a cyclical, learned process. Our body learns that it didn’t stand up to the fight it went through so it recovers by building stronger muscle, burning burdensome fat, and in all ways making itself better for the next fight.
The problem is what is sometimes seen as a good thing, the “Finisher Flop” that is the unspoken badge of “I kicked ass”, the tossing ourselves onto the ground like fish out of water dying a slow death, is a really bad thing. It’s convenient that laying on your back gasping for breath is the same position that I mentioned above which animals assume when they are literally giving in to whatever is over powering them. Convenient because it’s an easy metaphor to make.
Giving in, especially to overpowering death, is bad. We don’t want bad.
All the amazing biological functions that are the recovery process as mentioned before start almost immediately after you are done. If you give up at the end, or tell your body you are doing so, then you are starting from behind the 8 ball even more than would usually be the case. Like all the other learned functions of the fitness cycle, by succumbing to the attack that was your workout you are signaling your body that you are giving up, near death, and need help. Scientifically what this does is sets your body into a survival mode type recovery, not a get stronger recovery. I know that isn’t exactly the most in depth, exact science there, but that is the gist of it.
So by laying on your back, completely motionless, you are basically telling your body you need more time to recover. It starts the process of rescue recovery where it should be starting the process of “become badass” recovery. While exact time of the cycles might not be known, this could be an entire recovery cycle, or entire days worth of recovering, that your body is going a totally different direction than it should be. Think bare minimum to preserve resources instead of max output to get to the next level.
I know I am harping on the laying on your back, which comes from my old idol and hero and man-crush Miko Salo (you want a good look into “old school” CrossFit and motivation and a look at one of the greatest OG champion CrossFitters ever, watch “Sisu” immediately. Prepare to fall in love). This whole concept relates to any type of steady state post workout position, if you will. Obviously you can take a few seconds to gather your wits and make sure you aren’t dead, but you basically need to walk it off as soon as possible.
Want a good example of what to do? Look no further than our own Coach Stacey. If you ever have the privilege of watching her train, notice how after she’s done she might stand bent over, hands on knees for up to 30 seconds, but she immediately starts walking until she catches her breath and her heart calms down. This is how you get your body starting the good recovery process, the one that gets you able to kick ass the next day.
What happens if you literally can’t do anything but lay on the floor, giving yourself to whatever god or goddess awaits you in the afterlife? Take that as your body telling you that it needs it, and therefore your extra recovery time that this will kick in means an extra day of rest the next day, even if you didn’t plan it. 80% of injuries in training, which is essentially what CrossFit is, happen due to overuse. Tendonitis, bone bruises, even slight tears, all happen due to not giving those parts of the body enough time to recover. You know how you fix this?
Let it recover. Just not while laying on your back waiting for the wolves to pick apart your corpse.
Strength: Push Press
WOD: 4 Rounds
10 Sumo Deadlift High Pull 75/55
S: 65/45, 8/8
Lift: Hang Power Clean
EMOM 8m: 3 Reps
Accessory: Push Press
Conditioning: 4 Rounds
10 SDLHP 75/55
The Program: off