CrossFit Competitions: Recovery Tips for the Day AFTER a Competition

You’ve just done four workouts in one day. You’re tired. You’re sore. You hurt all over.

CrossFit Competitions!

You return home and plop in bed for some well-deserved rest.

The next morning you feel it: sore to the extreme. Delayed onset muscle soreness (DOMS) which is when muscles are stressed and tiny tears occur has begun to set in and moving is not exactly fun. You got new bruises. It may be hard to lift your arms and put on your clothes or even use the bathroom!

So what can you do?

Here are some post-competition recovery tips:

  1. Hydrate. Drink plenty of water to get water to your muscles to aid and speed recovery and aid in diminishing the soreness.
  2. Eat! Eat healthy. A good balance of protein, carbohydrates, and some fat will go a long way in aiding your muscles to feel better and grow stronger.
  3. Rest. The day after a CrossFit competition should always be a rest day. Allow your body the time it needs to recover. Take a nap if you have a chance and get a good night’s rest.
  4. Massage. Massage promotes blood flow to the muscles, which will aid in your body ridding itself of lactic acid build up from the extreme exercise. Research has shown this won’t necessarily rid yourself of soreness, but you will definitely feel better afterwards!
  5. Creams. I personally use Hot Stuff to heat up my muscles. These creams ease your sore muscles and help with joint aches and pains. Cold creams work the same way in cooling down your muscles. The active ingredients in these creams are said to block the pain signals from the muscles to your body and don’t have an actual effect on the muscles themselves. Again, research is minimal in the effects of these creams so try it out for yourself and decide.

Let’s face it: depending on the competition, you just put your body through movements you’ve never done before, heavier weights than normal, a lot of moves, and multiple workouts. You’re gonna feel it.

The Results & Benefits of CrossFit Competitions

It does get better the more competitions you do. It’s like any stressor on the body; the more you do it, the more your body adapts. Give your body the time it needs to perform the miracles it does best.

Follow these simple tips above the day after a CrossFit competition and in a few days you’ll be back to “normal”–only stronger, wiser, and better for having done something not a lot of other people choose to do to themselves!

Happy competing!

When My Body Goes, My Mind Goes With It…

Now, my left knee hurts.

I must have tweaked it.


My mind follows where my body leads.

All Sunshine And Rainbows I tell myself.

When I’m pissed off that my body is aging, my day sucks.  It just does.  It’s cloudy and murky and hard to concentrate on anything.

Rest.  Again.  That’s all I can do.  And it’s extremely frustrating…

Throw in the fact I’m restless again about the path I’m on (which means something has to change) and this week has been dismal.

I try to look on the positive.  The good things in life.  God.  That gets me through…

But it won’t be the same until my knee heals.  And time is in control…

Itching to Get Back to the Box…

I got cleared yesterday by my muscle activation specialist to go back to lifting.

But I’m gonna wait a few more days.

Cause if it’s one thing I’ve learned it’s if you push an injury too soon you end up paying the price with a much longer recovery period.


The key is distraction.

I’m heading to the pool this morning (so I don’t think about the box) and then tomorrow is a squatting day and I’ve come up with my own WOD, which is full of benchmarks, to do from home.

Another key is staying active.

Don’t sit around, pining for what you can’t do.  Do something!  Anything!  My lower body is fine.  I’m using it while my upper body takes a break.  Running a lot.  Practicing double unders a lot.

Keep your mind busy and time will pass.  Listen to your body.  Let it do its thing. Appreciate the down time. And when you come back, be smart about it.  Avoid movements that might exacerbate your injury.  For me, that’s gonna be kipping, butterflies, and muscle ups for now.  Until I feel I’m ready…


Nothing about an injury is easy.

Work arounds flat out suck.

Staying away sucks (I have to stay away or I’ll be tempted to do something I shouldn’t!)

I miss my friends.  I miss the competition.  I miss it all.