Friday, January 29, 2016

My Recovery Rx

Getting ready to head to the gym for the 4th and final Lanco Open WOD. It's a 5 minute AMRAP of calories on the rower (gross) and 5 minutes to work up to a 1RM clean and jerk. Considering the state of my upper body and elbow this week ... if I even get up to 175lb I'm going to call it a win!

I somehow managed to PR my snatch balance by 20 pounds on Wednesday though. That's kind of a big deal ... considering 3 or so months ago I was definitely maxing out at 155. Here's 175lbs.

Speaking of my bum elbow .... I'm asked pretty often what I do for recovery, so here goes:

Epsom salt baths on the regular. 2-5 times a week, I soak in one for at least 20 minutes, but I've gone for an hour. I try to finish with a few contrasts blasts in the shower to flush some lactic acid out of my muscles; 30-60 seconds of as hot as I can handle and 30-60 seconds of as cold as I can handle.

Muscle Stim: I don't use my Compex as often as I should, maybe once a week. When I do use it though, I put it through 2 or 3 iterations of the active recovery session on whatever body part I have it on.

Soft Tissue Work: I always warm up and cool down with a lacrosse ball or my Nova. My shoulders and t-spine are always pretty upset with me, they require a lot of TLC.

Flossing: I don't do this as often as I should either. :( I have some bad tendinitis in my elbow, and I've lost the appropriate range needed to even lock it out, so it's always in a kind of tensed-up "on" position ... Flossing should help it a lot. I'm sure if I did it more, it would. Shit just hurts. A lot.

Mobility and Yoga: I am making it my February goal to ROMWOD first thing in the morning 3x a week (I train in the afternoons/evenings) and wake up feeling pretty junky. I do a lot of mobility though after class, where I work on hanging out in static positions for upwards of 2 or 3 minutes (pancake splits, middle splits, downward dog, twisted Lizard, etc.)

Supplements: I take Nordic Naturals Arctic Cod Liver Oil in the evening, sometimes an extra dose if I'm feeling pretty junky, along with Glucosamine + Chondroitin. Again, I have unhappy joints, I do whatever I can do help them out and ensure I'm not using a walker in the next 20 years. Before I sleep, I take two ZMA. Magnesium helps hard-training athletes with recovery. During the day I take Vitamin D, B-12, biotin (for my hair and nails) and on occasion an iron supplement if I'm feeling sluggish or it's that time of the month. 

Massage and Chiro: I used to do this regularly when I lived in Connecticut. I had a monthly membership to a massage clinic and used to get in there every 2-3 weeks for a 60 minute deep tissue focusing on whatever area my body most needed - most of the time it was my upper back and shoulders. I'm still on the fence about how I feel in regards to the chiro. I've been maybe a handful of times my whole life and can't say I feel one way or the other about it.

Food: I eat enough protein to support my lean body mass and strength goals in the gym and enough fruits, vegetables, and carbohydrates to fuel my training. I track everything I eat in a food journal.

Sleep: I love my sleep! I get at least 8 hours. When my body is feeling particularly spent, I've been known to sleep up to 10. I sleep in a cold (we set the thermostat to 55 degrees at night), very dark (black out curtains and zero lights, ZERO, nothing) my phone automatically goes into Do Not Disturb mode from 9pm to 9am. I am blessed to wake up naturally without an alarm - as I work from home and my kids have four legs and fur (and Dad let's them out when he gets up for work).

What about you guys? What's on your regular agenda for recovery?

1 comment:

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