Workout Recovery
Justin Kauffman • February 28, 2022
What you do after some of these Intramural Open workouts is an important part of yielding results, such as muscle gain and weight loss, while reducing muscle soreness. A post-workout routine also helps to maintain optimum energy levels so you can crush the next workout. Here are four key things to keep in mind and do for optimal recovery.
- Rehydration is essential. Replenishing your fluid levels improves muscle flexibility, builds strength, and prevents muscle soreness. Drink at least 16 ounces of water or other healthy post workout drinks. FitAid and other drinks in the gym are great but avoid overly sugary, caffeinated, and alcoholic drinks, which may cause dehydration.
- Eat a healthy snack. Plan to eat a healthy snack or meal within 45 minuts of completing your workout. This will help replenish muscle energy stores and start the recovery process. Eat foods that contain carbohydrates and protein. Carbs help to restore glycogen levels so you can recharge your energy levels. Protein aids in muscle recovery and provides amino acids that help to repair and rebuild muscles. Yes! It is okay to eat Carbs especially after a workout.
- Do light exercise on rest days – I always say that if you are super sore a good way to get rid of it is just workout again even if it is a light one. Engaging in active recovery may help to prevent lactic acid buildup, remove toxins, and boost circulation. Get on a bike or rower and just do an active cool down.
- Don’t forget to cool down – Always finish your workout with a cooldown, which allows your heart rate to gradually return to its normal rate. I know that most of us lay on the floor after the workout but you should also think about a light cooldown stretch. A proper cooldown can also help to relieve stress, prevent muscle soreness, and prevent injury.
If you interested in discussing more about working out or recovery, please visit us at www.regenxfitness.com
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CrossFit is built on three core modalities: gymnastics, monostructural movements, and weightlifting . Each plays a unique role in developing well-rounded fitness: Gymnastics: bodyweight control and coordination (pull-ups, double unders, handstand push-ups). Monostructural: cardio and endurance (running, rowing, biking). Weightlifting: raw strength and power (snatches, squats, cleans, deadlifts). At RegenX Fitness, we structure our programming in 4-week cycles. During each cycle, we emphasize specific movements within every modality. For example, one cycle may focus heavily on snatches, back squats, or strict handstand push-ups while weaving in cardio pieces to build conditioning. We also program with different workout formats to create varied stimuli: AMRAPs (As Many Rounds/Reps As Possible) : Build endurance and mental toughness while encouraging athletes to pace themselves. EMOMs (Every Minute On the Minute) : Excellent for skill building, reinforcing technique under fatigue, and maintaining consistency. For Time Workouts: Develop speed and intensity, pushing athletes to complete a task as efficiently as possible. Within each of these formats, we vary time domains, each of which taps into a different energy pathway in the body: Short (0–2 minutes): Targets the ATP-PC system — raw power, explosive strength, sprint capacity. Moderate (2–10 minutes) : Engages the glycolytic system — high-intensity efforts that build stamina and grit. Long (10+ minutes): Relies on the oxidative system — endurance, pacing, and aerobic efficiency. By training across all these pathways, our athletes build the ability to perform at high levels whether it’s a short burst, a mid-range grind, or a long test of endurance. Another key feature of our programming is how we pair strength days (bench press, deadlifts, squats) with accessory work. While the big lifts train major muscle groups, the accessory movements target stabilizers and smaller muscles. This balance builds stronger joints, prevents imbalances, and enhances overall performance. This isn’t just random mixing—it’s a strategic, progressive approach designed to help members get stronger, faster, and more resilient over time. -Frank Hurtado
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