4 Steps to Efficient Recovery After CrossFit Training

Everyone reading this has an interest in CrossFit.  That’s why you’re here.  So, you’ll all know how demanding CrossFit is on your bodies.  You know that’s why it’s such an effective training tool.

But it’s effective because it places a great deal of stress on your physical systems – especially the musculoskeletal system.

So, I’ve put together this post to share with you 4 steps to efficient recovery after CrossFit training.  Post workout recovery is probably the most important part of training.  It provides your body with what it needs to fight another day.  Your body needs downtime to allow muscles to recover from the stress of CrossFit training, to heal and to re-build themselves.

Let’s explore the 4 steps.  They allow your body to adapt, which improves its ability to perform at a higher capacity, as you develop your strength, flexibility and endurance.

Step 1

If you’re not getting enough protein, maybe it’s time to consult a nutritionist.  CrossFit training demands so much and you need muscle for that.  Lean protein is how you continue to feed your muscles, so they can grow.

Protein also repairs your muscles.  It’s an essential building block of fitness.  But don’t neglect complex carbohydrates, either.  These support your overall health and provide energy for training and restore glycogen lost in the training process.

Balance in your diet is also extremely important.  Consider a multivitamin to supplement a diet that’s balanced and thoughtful and don’t forget to water yourself, as hydration is crucial to training recovery.

Step 2

The metabolite by-products produced during training need to be flushed out of your system.  This can be achieved by turning to low intensity activity after a workout.  Walking, biking or swimming are great options for this purpose.

Alternating between cold and hot temperatures while showering is another recovery strategy which helps to flush your system and restore balance in your musculature.

Step 3

Cooling down properly can help you prevent post-workout muscle contractions which can compromise the quality of muscle tissue.  Foam rolling is a great way to achieve this, as it helps you work out any knots that may have formed in training.

Massage, stretching and targeted mobility exercises are other post-workout habits you can develop to assure a quality recovery.

Step 4

When you’re serious about fitness, you need to be equally serious about rest.  This is a building block of total fitness which can never be overlooked or underestimated.

A good night’s sleep is your best friend, as a CrossFit enthusiast.  While you’re sleeping, your body is repairing itself, as it’s designed to.  Power naps can support a good night’s sleep, by adding another dimension of rest, while relaxing with a discipline like meditation can also help.

These are the 4 steps for efficient recovery after CrossFit training.  To get the most from your workouts, you need to attend to your lifestyle with a systemic approach to active living that supports optimal benefit through optimal recovery.

Back & Body serves the needs of CrossFit athletes with multi-disciplinarian care.

Dr David Perna DC, CCSP, CCEP

Dr. David Perna DC, CCSP, CCEP is the founder and practice overseer at Back and Body Pain Relief in Springfield, NJ. A graduate of Life University Summa Cum Laude, Dr. Perna holds certifications in Active Release Technique (ART), Graston, SFMA, Neuro-Diagnostics (NCV/EMG), and Manipulation Under Anesthesia, among others. He is a Board Certified Sports Physician, a Certified Strength and Conditioning Specialist, and a United States Olympic Committee Sports Medicine Volunteer.

A competing athlete himself — a 2x Ironman 70.3 finisher with a background in Olympic weightlifting, CrossFit, and martial arts – Dr. Perna brings firsthand athletic experience to his patient care.

He has treated presidents, royalty, diplomats, and professional athletes across MMA, baseball, tennis, and football, and has appeared on Dr. Oz demonstrating chiropractic therapies. His approach is diagnostic-first, combining evidence-based chiropractic care with rehabilitation to help patients get out of pain and back to full function.