• Lethargy & Chronic Fatigue
• Increased Inflammation & Joint Pain
• Weakened Immune System
• Depressed Mood & Increased Irritability
• Feeling “Foggy” throughout your day
• Decreased Performance
3 Fundamental Questions (about recovery sessions)
- Why recovery sessions?
- How often should you do them?
- What should they consist of?
Why Recovery Sessions?
“How do recovery sessions improve performance?”
- Accelerating Recovery
- Generates Parasympathetic Tone
- Improves Movement Quality
- Allows for Skill Practice
- Reduces inflammation
- Blood Flow + Lymph Flow
- Increased Circulation
- Anabolic = protein synthesis, tissue repair and growing muscle mass
- Increased immune function
- Improves longevity in Sport & Life
How often should you do recovery sessions?
It’s going to depend on 4 Factors.
- Biological Age & Training Age
- Lifestyle Factors: Sleep, Nutrition, Hydration, Stress
- Type of Training & the Duration of Sessions
- Athlete Goals (and when they want to peak their fitness)
4 Avatars: Novice Trainee to Elite Athlete
• 3 sessions or less per week.
• No in-gym recovery sessions.
• Increase lifestyle activity (organic movement outside of gym).
• 5-6 sessions per week.
• CrossFit classes (or) Blog-style workout plan
• 1-2 recovery sessions + 1 day moving easy outside of the gym.
High Level Hobbyist:
• 7-8 Sessions per week.
• 2 in-gym recovery sessions + 1 day moving easy outside of the gym.
• 12-18 Sessions per week.
• 5+ recovery sessions + 1 day moving easy outside of the gym.
As a Rule of Thumb…
take a recovery, lower-stress session for every 1 or 2 hard sessions
What should a recovery session consist of?
5 Elements that it could include…
- Skill Practice
- Aerobic Work
- Movement Training
- Body Maintenance
- Mobility Work
#1 Skill Work: unfatigued, high intention, low intensity, low mechanical and metabolic demands
#2 Aerobic Work: very easy, <60% Max Heart Rate, low-eccentric modalities
Aerobic Accessory (Basic Aerobic Function – Zone 0)
30:00 @Z0 HR (95-114 BPM)
-250m Row before each element [Nasal, 1:1, 24-28 SPM]
-12 Palov Press per side
-0:30 Goblet Squat Hold 35lbs
-0:30 FLR Hold on the Low Rings
-0:30 Dead Hang from Pull-Up Bar
• Based on 2-4 Hour Time Trial pace (1)
• 50-60% Max Heart Rate (2)
• Rebound (Blood / Lymph Flow, PNS Tone) (3)
• Oxygenating (O2 Reload) (4)
• Low-Eccentric Modalities (5)
#3 Movement Training: promote longevity, varying patterns, avoiding overuse
#4 Body Maintenance: Keeping yourself healthy and “ready to go”
-Massage, Foam Roll, Floating, Cupping, Cryotherapy, Acupuncture, etc.
-Shoulder Health Routines, Core Accessory Work, etc.
#5 Mobility Work: Static Stretching (in this context)
5:00 – Easy Assault Bike @Zone 0 HR (<60%)
A. 90-90 Hip Rotations (3 x 10 / side) Rest 20s b/w sets
B. Tabletop Glute Bridge (3 x 20s) Rest 20s b/w sets
C1. Alternating Scorpions (3 x 4 / side) Rest 10s b/w sets
C2. Seal Push-Ups (3 x 8) Rest 10s b/w sets
D. Bird Dog (3 x 3 / side) Rest as Needed, maintain a brace during this
F. Squatting Victory (3 x 12) Rest as Needed, use banded crossover
EMOM 5: 4 Slow Motion Snatch Pulls
*reinforcing positions, bar path, double knee bend
3 Rounds, maintain nasal breathing
-1:00 Walk on Air Runner
-1:00 SkiErg @10k TT Pace, 1:1 Breath-to-Stroke Ratio
-1:00 AirBike @50% of 10:00 Test Avg Wattage
Frog Stretch – 3:00
Couch Stretch – 2:00 / side
Whole session was 30-40 minutes at a relaxed pace
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Informative rants on various topics within the Sport of Fitness.
No fluff, No BS. Just practical ways to help you improve your fitness.