Tuesday 091229

As many rounds as possible in 20 minutes of:

10 Deadlift 65# (45#)

8 Hang clean 65# (45#)

6 Push-press 65# (45#)

Post rounds to comments.

Beautiful 7am WOD; Emily, Gerson and Josh. 

Recovery Part I

As a crossfitter you have likely been fatigued, sore and generally beat up at one time or another, or perhaps continuously.  This is a result of training.  What will largely determine the results you obtain from training is a multifaceted concept, recovery.  Adequate recovery allows for more training and ultimately improved performance.  In some respects recovery is the night to our exercise day.  In exercise we release hormones, mount immune responses, cause inflammation and use things like glycogen and lipids for fuel.  Recovery complements this process.  Accelerating the things we want and mitigating the less desirable processes will provide more return on your exercise investment.

Much in the spirit of "World Class Performance in 100 Words" recover comes down to: Eat a Zone favorable or other hormonally intelligent diet with predominantly antioxidant rich "Paleo" foods.  Sleep 8-10 hrs per day in a completely dark room.  Go to bed as early as possible.  Laugh.  And avoid excessive stress.

CrossFit Journal 29, What about Recovery, Robb wolf


  1. JenB :

    awesome pic!
    anyone up for snow-riding fun @ copper new years day? shouldn’t be too crowded – at least in the morning.

  2. Mike Ware :

    I can’t do New Years Day. However, I can do Thursday.
    The weather is showing a powder day on Thursday. Anyone up for 6 am WOD and head to the hills?

  3. Matt :

    I would love to go, but unfortunately it’s a C-shift day. I like your thinking though…

  4. JenB :

    wish I could go Thursday instead, but have to work. have fun!

  5. In this period of transition (old job to new), I just wanted to say (as I did on Facebook) that I’m SO glad for my old peeps and my new Verve (and non-Verve) peeps to help keep the positive things rolling along. Life is what you make of it, indeed.
    Every time I get into the gym and see the smiling faces of my very good friends, it’s a good day. I wouldn’t trade CrossFit for anything. Second to none. Keep up the great work! I can’t wait to witness some awesome performances at sectionals!
    Here is to a fantastic 2010!!!!

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