12.10.15 #failtopreparepreparetofail

Another busy Monday which carried on the squat fest that is #SQUATTOBER

lots more PRs Katie, lorna, parky, mark, Stuart, Tylerhitti g new 1rm in the box squat

Lots of smiles especially the girls in class 1 and 2. Great work all round with a posterior chain bias this evening. Still of a belt less theme. 

Loads of positive attitudes which is awesome to see, it appears #SQUATTOBER is a popular theme at the minute with everyone loving the variations of the squat which have highlighted weaknesses but given new goals to our #celticwarriors. Also plenty of practice lifting heavy helping them to break psychological barriers with loads on the bar as well as training to recruit more muscle fibres. 

Great grind all around-

In the WOD there was a top showing by Rich Coates and Tyler in class 3 with very efficient movement in their pull-ups Effortlessly linking much improved kiipping pull-ups. Kevin and Ryan working hard to maintain good form throughout to improve movement patterns through their deadlifts with the more unstable variation.

  
WOD 

A) heavy box squat

B) 16min AMRAP

8pull up

8 KB DL

8 lunge (e/l)

100m run

#failtopreparepreparetofail

Having completed #the first week of SQUATTOBER I’m sure there are quite a few sore bodies but don’t use the muscle soreness as an excuse to do NOTHING! BEIEVE ME THAT IS THE WORSE THING TO DO!!!

Here is a quick post I’ve put together via Jeff Lee from Giveemcoldsteel and Kelly starrets mobility WOD to give you a deeper understanding of how to recover after heavy squatting.

How to recover from a heavy squat session, Jeff Lee

So you just had a heavy squat session and want to know how to recover. The majority would think take it easy and not do anything, however, opposite is actually correct

Staying active and moving are needed to help with performance. No matter your sport or physical endeavor, there is always something that can be done to help with recovery and get you back to continuing your training. 

Myofascial Release

Mobility is the key to any athletic movement so this should be done every day before and after your training sessions. Without mobility the muscles cannot move in the proper motion which will hinder your ability to perform whether it’s on the field or under the bar.

 
When performing any exercise, whether it is foam rolling, using a lacrosse ball or any firm object, you want to make sure you are hitting each muscle group and hitting them properly. With a squat you generally associate it with just your legs, but there is much more to it than that. You will definitely want to foam roll the major muscles in the legs like the quads, hamstrings, calves, glutes and even along the IT Band. Below are some examples of some of the areas you need to hit. If you have time also hit some of the other major muscle groups such as the lats and t-spine which help stabilise the squatting movement. 

          Perform 2mins on each muscle grou following the theory of contract and relax and moving downstream. 

Static stretching and Joint Mobility
 
Static stretching should be done post workout to ensure the lengthening and flexibility of the muscles. This should not be done before a workout because if the muscle is lengthened too much then there is too much of a stretch reflex and you will not be able to generate the same amount of force. It is similar to pulling and stretching a rubber band to it’s limit. You will find that it has lost it’s resilience. If you stretch too much pre-workout it will lead to the muscle not being able to rebound and move heavy weights during resistance training.
 
Not only do you want to do static stretching but you also want to ensure that the joints are moving the way they are supposed to. If the joint is not able to get through the ranges of motions that are required in your training then that means there is more to the issue. There is more than just a single muscle causing this dysfunction. A muscle might feel loosened up but if the joint is not able to go through the full ranges of motion then the muscles around that joint must be compromised. Distractions of the joint will help you get to the full end range along with stretching the muscles in that area. Below are some examples,

  
Hold each static stretch for 2mins focus on passive breathing 10seconsinhalation, 2sec pause at top, 10 seconds exhalation and repeat for 2mins.  

 

Contrast Baths
 

Contrast baths are a good way to help with recovery. This is the intermittent switching between hot and cold baths. The theory behind this is that the cold helps bring blood away from the limbs, removing any waste products and toxins that may have developed from the training. Then the hot bath brings fresh blood flushing into the muscles thus helping with the recovery process.
 

The Next Day
 

You can squat heavy again as long as you ensure you have recovered from the previous days workout. 

You would want continual blood flow to the area which means that the muscles need to be activated and firing, that way blood can be replenished to that area and toxins can be removed. If you hit a heavy back squat the day before, there are many things that can be done to get those muscles firing including even squatting again. 

Sleep

Sleep is the biggest tool to recover from any athletic endeavor. Without sleep, your body cannot recover properly from any heavy lifting session. Obviously no ones life is perfect and no two people are the same. Some people can recover more quickly than others with less sleep and some people need more time between sets and training days due to whatever the situation may be. But if you use some of these tips, they will help with your recovery, your performance and your ability to get back out there.

Use the above tools in a points system for example

5pts = compression recovery (leggings, calf sleeve etc)

10pts = 20mins foam rolling 

10pts = 10-20mins stretching 

10pts = contrast bath

20pts = 20mins active recovery (day after)

20pts = hitting recommended protein allowance or macro allowance. 

100pts = 8hrs+ unbroken deep sleep

Try it out let me know how you get on. 

Much love & increase the peace

Celtic crossfit

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