Why you should be utilizing yoga, mobility, and open gym time...

Why you should be utilizing yoga, mobility, and open gym time...

Why you should be utilizing yoga, mobility, and open gym time...

People like their WODs. We get that. But just as important as getting your intense workouts in is spending time properly recovering from all the hard work you've done. Recovery is not sitting on your couch all day resting. In fact, that kind of "rest" is likely to hurt your progress more than help it. Part of recovering from workouts is doing light movements; not every workout day should be at full intensity. When we think of active recovery days, which we all should be including in our weekly plan, we should think of flexibility, mobility, and skill work. Activities that promote recovery will benefit your workouts and your daily life. Studies show that active recovery is better than complete rest because it promotes blood circulation, which reduces lactic acid in the muscles, speeding up the recovery process. Doing recovery work has both psychological and physical benefits that help the body reset after the stresses of training.

So how can you add more active recovery to your training schedule?

Let's start with yoga. Tabata Times recently published an article on why CrossFitters should do more yoga. You can check it out here: http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Many CrossFitters find yoga to be challenging because it is so different from what we do regularly. Yoga is a great restorative way to improve your flexibility and to balance out the types of exercises you perform in CrossFit, along with getting a nice mental break from the stresses of everyday life. Give it a try and see how much better you feel afterwards. Yoga with Liz is on Wednesday mornings at 9:15am, and on Sunday mornings with Nate at 9am.

Mobility class is another way to improve your flexibility, but you can think of it as more active than stretching. Often you'll be using weights and other tools to practice controlling your body through a range of motion. It is not as useful to have a lot of flexibility if you cannot support a load through every part of that range of motion. All of us could benefit from improving our mobility, and certainly our squat, press, overhead squat, etc. would agree.

You can work on your mobility at home or at the gym by utilizing tools like lacrosse balls and foam rollers. Read Kelly Starrett's Becoming a Supple Leopard, or check out mobilitywod.com for ideas. You can also take advantage of Michael's Mobility Class every Saturday after the WODs. Having a trainer to help you figure out what is limiting your range and preventing you from achieving good positions is a crucial step to improving your form in CrossFit workouts. Michael can also give you "homework" to work on during the week to progress in this area.

Finally, open gym can be used as a way to actively recover by practicing skills in a low-stress environment with the opportunity for individual coaching. Open Gym time is now Sundays at 10am. Several people have asked for open gym time so they can come in and "work their weaknesses," and we think you'll see that it's a great benefit to you to have this time available. If there is a skill you've been wanting some coaching on and there's just never enough time in the classes to get the one-on-one help you need to master it, come to Open Gym! A trainer will be available to help answer questions, check your form, and instruct you on those kipping pull ups or rope climbs you've been meaning to learn. If you frequently hear that your clean needs work or your rowing technique is off, come get some personalized help. If you've written a goal on the goal board but just can't seem to find the time during the week to work on it, come get some practice in! And if you missed a class or two during the week that you had planned to attend, come make up a workout. Think of how many times you've told yourself, "I should really do more mobility," or "I should spend time practicing my double unders so I can stop doing singles." It's easy to justify skipping recovery work and skill practice, but now is the time to stop saying "I should" and start making it happen.

We decided to implement these changes to the weekend schedule as a step towards making our programming as effective as possible. Every good program should account for rest days and recovery days between heavy strength sessions and high intensity workouts. Initially we were programming 7 days a week, with the assumption people would be taking rest days as needed. The problem with this plan is it necessitates adding strength days and complex movements to the weekend workouts, when attendance is significantly lower. Because of this, many members were missing key elements of the program on Saturday and Sunday.

Our program for the last few months has been based on a 5 day on, 2 day off schedule, with the weekends involving lighter conditioning work. Weekends will now also serve as an opportunity for extra skill work, active recovery, or for the chance to introduce a friend to CrossFit. Saturday classes will be open for guests to come join you for your workout. Sunday is now designed to be an active recovery day or for you to make up a missed workout. We realized it would benefit an athlete more to make up a core workout from the program (including the strength portion) than to do extra workouts that are not part of the main structure of the program.

We will continue to have Olympic Lifting every other Saturday, as a chance to focus on some much-needed work on the clean, jerk, and snatch. We will also continue to offer Team Training on Sundays, as a way for intermediate and advanced members to build skills which come up less frequently and attack weaknesses. Because these classes can involve higher intensity, they should be followed with an active recovery or rest day.

We'd love to spend some quality one-on-one time with each of you during Open Gym hours so that you can reach your goals more quickly. We also highly encourage everyone to find more ways to incorporate stretching, mobility, yoga, etc. into their weekly routine and to take advantage of the new classes and hours. Our intention is to make it a little easier for you to make active recovery a regular part of your routine. Please give these classes a try, and send us your feedback on classes and scheduling to info@grassrootscrossfit.com. If there are additional class times that would allow you to attend more during the week, please feel free to send those over as well, as we would like to accommodate as many of your schedules as possible.

58 comments (Add your own)

1. Garagegymplanner wrote:
Hey! It's great about your thoughts on gym, thanks!

Mon, December 12, 2016 @ 1:22 AM

2. Keltriews wrote:
Where To Buy Cialis In Canada generic viagra Purchase Fluoxetine Comment Utiliser Le Tadalis Sx Viagra 100mg Viagra Vs Kamagra Stendra 50mg Fast Delivery Cialis Order My Childs Add Medicine Online Priligy Cream Purchase Kamagra Finasterid 1mg Kaufen Ohne Rezept

Sun, June 18, 2017 @ 11:48 PM

3. Keltriews wrote:
Cyklokapron No Prescription cialis Dove Comprare Cialis Sicuro Generic Name Propecia Order Cialis Pills Isotretinoin Can I Purchase Cialis Apotheke Online online pharmacy Priligy Sevilla Priligy Istruzioni cialis Keflex Prostate Dog Propecia Cost Online Generic Viagra Sales Tadalis Sx Soft Side Effect Headaches Cialis Sales No Prescription Drugs Buy Priligy Dapoxetine Online Propecia De 10 Mg Viagra Cialis Ordonnance Order Viagra On Line Viagra Terapia Antipertensiva Hydrochlorothiazide In Internet Drugs Pharmacy Buy Cialis Online Usa Mejor Que Viagra Viagra Generico Principio Ativo Buy Vardenafil Cheap Tadacip Fast Sildenafil Citrate New York Viagra Price Viagra Price In France Home Remedies For Erection Accutane Acne Precio Viagra En Farmacias Espana Acheter Du Cialis Au Luxembourg Buy Levitra Best Price Priligy Lloyds Propecia Dependence Cheapest Viagra Online Liquid Amoxicillin Expiration Fast Quick Delivered Viagra Buy Generic Cialis Consommation Viagra France Vente Cialis Generique Ligne Buy Kamagra Oral Jelly Comparative Kamagra In Linea Baclofene Intrathecal Dapoxetene Canine Cephalexin Dosage Kamagra Online Kostenlos Buy Tadalafil Online Buy Celebrex In The Uk Bing Quality Online Viagra Canada No Script Levitra Priligy Dapoxetine In The U.S Amoxicillin Resistant Dental Levitra Buy Hyzaar Priligy Vente Uk Canadian Viagra Effet Cialis Naturel Cheapest Celais Made In Us Fast Shipping Viagra Acheter Du Cialis Amoxicillin And Cat Eye Generic Levitra Cialis Quanti Mg Dangers Of Buying Viagra Online Tadalafil Tablets Donde Comprar Pastillas Cytotec Order Cialis Online Best Price On Levitra Citalapram 10mg For Sale Viagra Kaufen Bern Prices Cialis Amoxicillin Espanol discount programs for accutane viagra online Propecia Saw Palmetto Levels Kamagra Com Buying Viagra Online Brand Viagra In Phoenix Az Priligy Tab cialis Flomax Without Prescription Viagra Online Switzerland viagra Dapoxetina Interazioni Cialis Generico Visa Electron Best Viagra Online Zithromax Flu Tarifas De Propecia Get Cheap Cialis Online Cialis generika 20mg kaufen Viagra Pріт‘ Nett I Sverige cialis buy online Proscar Para La Alopecia Propecia Pharmacy Online 365 cialis Cialis Generico 40 Mg Viagra Naturale Senza Ricetta viagra Viagra Bier Achat Viagra A Paris Buy Propecia Online Amoxicillin Potentiated By Flagyl 500 Order Cheap Viagra 50mg Pharmacokinetics For Amoxicillin Acquisto Levitra Generico In Italia Order Accutane Ciprofloxacin Manufacturing Process Acheter Cialis Ordonnance Online Cialis Promethazine And Codeine For Sale legally isotretinoin amex accepted Cheap Viagra Fast Achat Kamagra Sans Risque Viagra Purchase Australia Mail Order Cialis Keflex Wiki Viagra Achat Internet How To Buy Propecia Propecia Spermatogenesis Viagra Pour Homme Prix Maroc Levitra Low Cost Viagra Bestellen Gunstig Can Collies Take Keflex And Tramadol Price Of Levitra Viagra Terapia Antipertensiva Xenical Without Script viagra Viagra Generic Usa Pharmacy Cialis Crea Adiccion Buy Cheap Priligy Online Uk Elimite For Sale Amoxicillin Order From Canada viagra Order Prevacid Otc Amoxicillin Alternative Cialis Online Pharmacy Viagra Generico Espana Precio Dutasteride Dutas Order Generic Cialis Amoxicilina In Germany

Fri, June 23, 2017 @ 2:30 PM

4. wrote:
Nice post. I was checking continuously this blog and I'm inspired!

Very helpful info particularly the closing phase
:) I deal with such info a lot. I was looking for this certain information for a long time.
Thanks and best of luck.

Mon, July 31, 2017 @ 10:09 PM

5. wrote:
This design is steller! You obviously know how to keep a reader amused.

Between your wit and your videos, I was almost moved to start my own blog (well, almost...HaHa!) Fantastic job.
I really enjoyed what you had to say, and more than that, how you presented it.

Too cool!

Mon, July 31, 2017 @ 10:21 PM

6. viagra_online wrote:

Mon, July 31, 2017 @ 11:38 PM

7. wrote:
Hi there! Do you use Twitter? I'd like to follow you if that
would be ok. I'm absolutely enjoying your blog and look forward to new posts.

Tue, August 1, 2017 @ 5:18 AM

8. wrote:
hey there and thank you for your information – I've certainly picked up anything new from right
here. I did however expertise a few technical issues using this web site, as I experienced
to reload the web site a lot of times previous to I could get it to load properly.
I had been wondering if your web host is OK? Not that I am complaining, but sluggish loading instances times will very frequently affect your
placement in google and can damage your high-quality score if
advertising and marketing with Adwords. Anyway I am adding
this RSS to my e-mail and can look out for much more of your respective intriguing content.
Make sure you update this again very soon.

Tue, August 1, 2017 @ 2:25 PM

9. wrote:
Hi I am so thrilled I found your website, I really found you by error,
while I was researching on Digg for something else, Anyhow I am here now and would just
like to say thanks for a marvelous post and a all round exciting blog (I
also love the theme/design), I don't have time to go through it all at the moment but I have saved it and also
added in your RSS feeds, so when I have time I
will be back to read a great deal more, Please do keep up the superb

Tue, August 1, 2017 @ 3:29 PM

10. wrote:
I'm extremely impressed with your writing
skills as well as with the layout on your weblog. Is this a paid theme or did you modify it yourself?

Anyway keep up the nice quality writing, it's rare to see a great blog like this one nowadays.

Tue, August 1, 2017 @ 4:11 PM

11. wrote:
Hey! Someone in my Facebook group shared this site with us so I came to give it a look.
I'm definitely enjoying the information. I'm bookmarking and will be tweeting this to my followers!
Exceptional blog and brilliant design and style.

Tue, August 1, 2017 @ 9:36 PM

12. wrote:
My brother recommended I might like this blog. He was totally right.
This post truly made my day. You cann't imagine just how
much time I had spent for this info! Thanks!

Tue, August 1, 2017 @ 10:47 PM

13. wrote:
Hello, this weekend is fastidious designed for me, because this time i
am reading this great informative article here at my residence.

Wed, August 2, 2017 @ 12:12 AM

14. wrote:
Great article! That is the kind of info that should be shared across the net.
Disgrace on Google for no longer positioning this submit higher!
Come on over and visit my site . Thank you =)

Wed, August 2, 2017 @ 7:24 AM

15. wrote:
Hello, for all time i used to check webpage posts here in the early
hours in the daylight, for the reason that i like to learn more
and more.

Wed, August 2, 2017 @ 8:01 PM

16. wrote:
Just wish to say your article is as astonishing. The
clarity to your put up is simply nice and that i can suppose you're a professional in this
subject. Fine together with your permission allow me to snatch your RSS feed to keep updated with impending post.

Thanks 1,000,000 and please carry on the gratifying work.

Thu, August 3, 2017 @ 7:50 AM

17. wrote:
Hello! Do you know if they make any plugins to help with SEO?

I'm trying to get my blog to rank for some targeted keywords but I'm not seeing very good results.
If you know of any please share. Cheers!

Thu, August 3, 2017 @ 9:48 AM

18. wrote:
Good day! I could have sworn I've been to this blog before but after reading through
some of the post I realized it's new to me. Anyhow, I'm definitely delighted I found it and I'll be book-marking and
checking back often!

Thu, August 3, 2017 @ 10:06 AM

19. wrote:
Nice blog here! Also your site loads up very fast! What host are you using?
Can I get your affiliate link to your host?
I wish my site loaded up as fast as yours lol

Thu, August 3, 2017 @ 1:44 PM

20. wrote:
I was more than happy to uncover this website.
I want to to thank you for ones time just for this fantastic read!!
I definitely savored every little bit of it and I have you bookmarked
to check out new stuff on your blog.

Fri, August 4, 2017 @ 5:01 AM

21. wrote:
whoah this weblog is excellent i like reading your posts. Stay up the good
work! You know, lots of individuals are looking around for this information,
you can aid them greatly.

Fri, August 4, 2017 @ 6:53 AM

22. wrote:
Thanks for sharing such a pleasant thought, post is pleasant, thats why i have read it completely

Fri, August 4, 2017 @ 9:57 AM

23. wrote:
Pretty part of content. I simply stumbled upon your
web site and in accession capital to assert that I acquire actually enjoyed account your
weblog posts. Any way I will be subscribing for your feeds
and even I success you get right of entry to persistently rapidly.

Fri, August 4, 2017 @ 3:02 PM

24. wrote:
Have you ever thought about creating an ebook or guest authoring on other websites?
I have a blog based upon on the same ideas you discuss and would love to have you share some stories/information. I
know my readers would appreciate your work. If you are even remotely interested, feel free to send me an email.

Fri, August 4, 2017 @ 5:21 PM

25. wrote:
I'd like to find out more? I'd care to find out some additional information.

Fri, August 4, 2017 @ 9:28 PM

26. wrote:
Hi, i read your blog occasionally and i own a similar one
and i was just wondering if you get a lot of spam responses?
If so how do you prevent it, any plugin or anything you
can suggest? I get so much lately it's driving me insane so any assistance is very
much appreciated.

Sat, August 5, 2017 @ 5:44 PM

27. wrote:
Every weekend i used to pay a visit this website, for
the reason that i want enjoyment, since this this web page conations in fact good funny information too.

Sat, August 5, 2017 @ 9:35 PM

28. wrote:
Usually I do not learn article on blogs, however I would
like to say that this write-up very compelled me to try and do so!
Your writing taste has been amazed me. Thank you, quite nice article.

Sun, August 6, 2017 @ 1:22 AM

29. wrote:
My developer is trying to persuade me to move to .net
from PHP. I have always disliked the idea because of the expenses.
But he's tryiong none the less. I've been using WordPress on several websites
for about a year and am anxious about switching to another platform.
I have heard very good things about blogengine.net.
Is there a way I can import all my wordpress content into it?
Any kind of help would be greatly appreciated!

Mon, August 7, 2017 @ 12:21 AM

30. wrote:
I feel that is one of the so much significant information for me.
And i'm happy reading your article. However want to statement on some basic issues, The website taste is great, the articles is actually nice
: D. Good task, cheers

Mon, August 7, 2017 @ 4:42 AM

31. wrote:
Thanks for the good writeup. It in fact was a enjoyment account it.
Glance complicated to more introduced agreeable from
you! By the way, how could we communicate?

Mon, August 7, 2017 @ 5:08 AM

32. wrote:
Ahaa, its fastidious conversation regarding this article
at this place at this webpage, I have read all that, so now me also commenting at this place.

Mon, August 7, 2017 @ 4:18 PM

33. wrote:
Hi there, There's no doubt that your blog could be having internet browser compatibility issues.

Whenever I look at your web site in Safari, it looks fine but when opening in Internet Explorer,
it's got some overlapping issues. I simply wanted to provide you with
a quick heads up! Aside from that, excellent website!

Tue, August 8, 2017 @ 7:11 PM

34. cialis wrote:

Wed, August 9, 2017 @ 11:00 AM

35. wrote:
I'm impressed, I must say. Seldom do I encounter a blog that's
both educative and engaging, and let me tell you, you've hit
the nail on the head. The issue is something too few
men and women are speaking intelligently about. I am very
happy that I came across this during my search for something regarding this.

Fri, August 11, 2017 @ 4:10 AM

36. wrote:
Yesterday, while I was at work, my cousin stole my iPad and tested to see if it can survive a
thirty foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83
views. I know this is entirely off topic but I had to
share it with someone!

Fri, August 11, 2017 @ 7:53 AM

37. wrote:
Great site you have here but I was curious if you knew of any discussion boards that cover the same topics discussed here?
I'd really love to be a part of online community where I can get feedback from other
knowledgeable individuals that share the same interest.
If you have any suggestions, please let me know.

Fri, August 11, 2017 @ 8:13 PM

38. wrote:
This is my first time visit at here and i am genuinely pleassant to read everthing at alone place.

Sun, August 13, 2017 @ 7:19 PM

39. wrote:
I'm curious to find out what blog platform you're
utilizing? I'm having some small security problems with my
latest website and I would like to find something more risk-free.
Do you have any solutions?

Mon, August 14, 2017 @ 11:23 AM

40. wrote:
I have read so many articles about the blogger lovers however this post is truly a fastidious post, keep it up.

Tue, August 15, 2017 @ 4:15 PM

41. wrote:
Excellent pieces. Keep writing such kind of info on your
page. Im really impressed by your site.
Hi there, You have done an incredible job.
I will definitely digg it and for my part suggest to my friends.
I am sure they will be benefited from this site.

Wed, August 16, 2017 @ 5:28 PM

42. wrote:
Hmm is anyone else experiencing problems with the images on this
blog loading? I'm trying to figure out if its a problem on my end or
if it's the blog. Any feedback would be greatly appreciated.

Wed, August 16, 2017 @ 9:11 PM

43. wrote:
Great post. I was checking constantly this blog and I'm impressed!
Extremely helpful information specially the remaining part
:) I maintain such information a lot. I used to be
looking for this particular info for a long time.
Thank you and good luck.

Thu, August 17, 2017 @ 12:15 PM

44. wrote:
Oh my goodness! Awesome article dude! Thanks, However I am going through troubles with your RSS.
I don't understand the reason why I am unable to join it. Is there anybody having
the same RSS problems? Anybody who knows the solution will you kindly respond?

Sun, August 20, 2017 @ 4:11 AM

45. wrote:
What's up mates, nice article and nice arguments commented here, I am
in fact enjoying by these.

Sun, August 20, 2017 @ 1:30 PM

46. fax wrote:

Tue, August 22, 2017 @ 3:30 AM

47. fax wrote:

Tue, August 22, 2017 @ 5:21 AM

48. wrote:
Wow, that's what I was exploring for, what a information! present here at this weblog,
thanks admin of this web page.

Tue, August 22, 2017 @ 7:36 PM

49. wrote:
Hi there, I log on to your blogs like every week.

Your humoristic style is witty, keep up the
good work!

Fri, August 25, 2017 @ 11:32 PM

50. wrote:
I for all time emailed this weblog post page to all my contacts, as if like to
read it afterward my links will too.

Sat, August 26, 2017 @ 8:42 PM

51. wrote:
Fantastic site. Plenty of useful information here.
I'm sending it to some pals ans additionally sharing in delicious.
And obviously, thanks in your sweat!

Sun, August 27, 2017 @ 3:33 AM

52. wrote:
It is appropriate time to make a few plans for the long run and it is time to be happy.
I have read this publish and if I may just I desire to recommend you some attention-grabbing things or tips.
Maybe you can write next articles referring to this article.
I want to learn even more issues about it!

Sun, September 3, 2017 @ 6:21 AM

53. wrote:
I do believe all of the ideas you've presented on your post.

They are really convincing and can definitely work.
Still, the posts are very short for newbies. Could you please lengthen them a
bit from subsequent time? Thank you for the post.

Tue, September 5, 2017 @ 8:07 PM

54. wrote:
Definitely believe that which you stated.

Your favorite justification appeared to be on the web the simplest thing to be aware
of. I say to you, I definitely get irked while people think
about worries that they plainly don't know about.
You managed to hit the nail upon the top and defined
out the whole thing without having side effect , people can take
a signal. Will likely be back to get more. Thanks

Thu, September 7, 2017 @ 8:39 PM

55. wrote:
Neat blog! Is your theme custom made or did you download it from somewhere?
A theme like yours with a few simple tweeks would really make my blog stand out.
Please let me know where you got your theme. Thanks

Fri, September 8, 2017 @ 3:37 PM

56. wrote:
Hi there every one, here every one is sharing such knowledge,
thus it's pleasant to read this blog, and I used to pay a quick visit this blog all the time.

Sat, September 9, 2017 @ 11:40 AM

57. wrote:
Link exchange is nothing else except it is simply placing the other person's weblog link on your page at appropriate place and other person will also do similar in support of you.

Sun, September 10, 2017 @ 10:33 AM

58. wrote:
Nice post. I was checking constantly this weblog and I'm inspired!
Very helpful info specially the final part :)
I handle such info a lot. I was looking for
this particular information for a long time. Thank
you and best of luck.

Sun, September 17, 2017 @ 2:13 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Contact Us

Email Us
2036 Blake St.
Berkeley, CA 94704
(510) 859-4431

Map - Location