Thursday, September 27, 2018

Power CrossFit – CrossFit

Active Recovery

Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Therefore AR plays a huge role in minimizing the symptoms of DOMS (delayed onset muscle soreness). I have no doubt that you are all familiar with DOMS. Do you ever wonder why, after a strenuous workout, you might not feel sore until the next day—or even two days later? This is due to lactic acid building up in your muscles during anaerobic (without oxygen) exercise. The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood—which in turn causes something called metabolic acidosis, which leads to the pain you feel during exercise and DOMS. Where AR comes into play is that it can help clear this lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. This is why cooling down post-WOD with some light work on the rower coupled with mobility is so valuable to reducing the effects of DOMS and allowing you to perform at similar levels throughout the week.

Metcon (Time)

3 Rounds

-25 Calorie Bike

-25 Calorie Row

-25 Calorie Ski Erg

-400m Run

OR

Make up day. Pick a WOD that you missed and work!

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