Cooling down…

best_yoga_poses_after_crossfitWe put a lot of emphasis on warming up, activation drills, mobility and skill work during the first part of our classes, this stuff is important in order to raise our body temperature and prepare for activity, to increase/improve the range of motion in our joints and muscles, to improve the neural connection between brain and muscles, preparing the motor units of our muscles to fire faster and more synchronously etc etc....
But what goes on after a workout can be just as important....
Why cooldown?
It's so common to see one of two things happening at the gym after a workout.
1. Either collapse on the ground the moment the workout is over and lie still for 15mins...
2. Or, head straight out the door on your way to the next thing in your busy and important life.....
Neither are that helpful.
Some slow, low intensity movement is great to clear metabolic by products of exercise from your muscles and blood.
There's not a lot of research that can say exactly why, but at least anecdotally, it seems that if you keep moving after a really tough workout, you will minimise the effect of DOMS (delayed onset muscle soreness).
 And because you're already warm, it's the perfect time to get in some stretching.
Some good ideas for you:
An easy 10-15min row/bike/jog (but please don't prevent people in the following class from getting in their warmup.)
Empty barbell work.  Get an empty bar, training bar or broomstick and run through a complex 5, 10, 15 times....  Here's one to try.  Not only will you get a great cooldown, but you get better at lifting too!
- deadlift - hang power clean- front squat- pushpress - thruster- romanian deadlift - hang power snatch - overhead squat
Mobility flows  - we've been doing these in class lately pre warmup, but they are great as a cooldown as well, while improving your mobility.
Static Stretching - you can also just do some good old fashioned static stretching, it's quite meditative to relax into.
foam-rollerTGUs - the good ol Turkish Get Up.  Pick a light to moderate weight and just alternate arms for 5-10mins.
 
Foam Rolling - what better way to finish off a workout, than with a rub down?? Ok, it's a rubdown you have to give to yourself, but it's still effective... it's a great way to switch off your fight or flight sympathetic nervous system and bring your parasympathetic back into control of your heart rate and breathing..( but if you leave your sweaty-ness all over it please clean it after......)
FITNESS

A.

Front Squat

Build to a heavy triple

B.

Girl Friday

"Nancy"

- scale reps, rounds

- sub front squat for OH Squat

PERFORMANCE

A.

OH Squat

Build to a heavy triple

B.

Girl Friday

"Nancy"

400m Run

15 OH Squats 42.5/30kg

5 rounds

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