The popularity of crossfit has exploded in recent years. Even if you have never tried crossfit, chances are that someone you know trains regularly. The fast approaching 2018 CrossFit Games are likely to inspire even more people to give the sport a try. This also means that an increasing number of people will need to prepare for CrossFit Games 2018 recovery.
CrossFit Games Schedule
The CrossFit Games encompasses multiple phases of competition spanning several months. The first phase, the Crossfit Open, took place over five weeks from February 22-March 26. The CrossFit Open welcomes competitors of all levels, from beginners to pro athletes.
The next stage is regionals, which this year took place over three weekends from May 18-June 3. The top athletes from regionals then move on to the final stage, the Crossfit Games. The games are scheduled for August 1-5, 2018, in Madison, Wisconsin.
How to Prevent Crossfit Injuries
Warm Up and Cool Down
One of the biggest mistakes athletes make is failing to warm up and cool down. Crossfit is a very strenuous form of exercise, and neglecting to adequately stretch your muscles before you get to work can put you at serious risk of muscle injury. You should also remember to give yourself time to cool down and allow your body to relax, rather than abruptly ending your workout.
Listen to Your Body
Crossfit is all about challenging yourself and improving your health and fitness. That being said, remember not to push your body beyond its limits. It can be tempting to try and make gains as fast as possible, but trying to do too much, too soon, can actually lead to injury and ultimately slow you down. Focus on getting a little bit better every day rather than rushing to make huge leaps. If you are starting from square one in terms of your fitness, get to know the sensations of your body so you can recognize when the pain is a signal that it is time to stop. Always remember to listen to those signals.
Fuel for Strength
Fueling your body with nutritious food is important for all people, but especially athletes. A healthy crossfit diet should include a variety of whole, minimally processed foods, and balanced macronutrient ratios. In addition to healthy food, consider adding supplements to your routine. Momental MIND is a great pre-workout supplement to give you an energetic boost and keep you focused throughout the day. At night, try Momental MEND to achieve restful sleep and help repair your muscles from your workout.
Crossfit WOD List
The CrossFit Games motivate many people to amp up their crossfit workouts, get back to the sport after an absence, or try crossfit for the first time. Here are some example WODs for you to try if you are feeling inspired to elevate your fitness with crossfit:
Crossfit Workouts for Beginners
If you are new to crossfit, it is important not to push yourself too hard too soon. Even if you are already in good shape, it is important to take things slow when trying a new type of exercise.
A good place to start is with a body weight WOD. Do 3 rounds of 10 reps of the following exercises as quickly and intensely as you can:
- Air squats
- Sit ups
- Push ups
- Ring rows
If you feel comfortable using more equipment, try a simple “10 for 10” workout. Set a timer for 10 minutes and do as many cycles of 10 reps of the following exercises as you can:
- Kettlebell swings
- Box jumps (12 to 20 inch box or step)
- Ring dips
Crossfit Girl WOD
The Crossfit Girl workouts are a group of workouts designed as benchmarks to track your fitness progress. Each “girl” tests your fitness in different ways, such as cardiovascular fitness, flexibility, or speed.
For a crossfit workout that will test your speed and your strength, try the Angie. Perform the 100 reps of the following exercises for time:
- Pulls ups
- Push ups
- Sit ups
Recovering from Your Crossfit Open Prep
Whether you are competing in the CrossFit Games or simply ramping up your crossfit workout, recovery is extremely important. Working out puts an immense amount of stress on the body, and recovering fully after each workout will allow you to get stronger and ultimately improve your crossfit endurance. Remember to always do these three things to allow your body to recover from your crossfit training:
Stretch Your Muscles
After working your muscles, it is important to devote time to stretching to release tightness and reduce the risk of cramping and pain. In addition to basic stretching and mobility exercises, which should be performed daily, do not forget to foam roll regularly to release any knots that may have formed. An occasional massage can also help reduce tension in places that are hard to stretch on your own.
Focus on Crossfit Nutrition
Nutrition not only has a huge impact on your fitness, but also your recovery. All athletes should make sure that they are getting adequate protein intake throughout the day. It can also be helpful to eat some high quality carbohydrates following a workout to replace glycogen stores in the muscles that are depleted while working out.
Many athletes do not realize how important quality sleep is. Giving the body time to restore and repair cells is essential to fitness progress, and for maintaining the energy you need to keep training. Momental MEND is a great tool to help crossfit athletes to get the restful sleep that they need, and assist in muscle repair.
Getting fitter and working harder in the gym is a great thing. However, it is important to take necessary precautions to avoid potential injuries. Remember to take care of yourself in and out of the gym with proper stretching, diet, rest, and supplements so you can prevent crossfit injuries and keep getting stronger.