Recovery Throughout The CrossFit Games Open

And…we’re back!

It’s Open season once again in the CrossFit community. As you train your strength and skills to prepare yourself for your best performance yet, remember the importance in recovery as a ‘next gear’ tool to earning your success.

The training leading up to the CrossFit Open is often a time of high energy, high volume and high stakes. This gateway competition gets increasingly more competitive each year as top athletes contend for a qualifying spot to Regionals. Even for those who are casual participants to this community affair find excitement this time of year and find themselves pushing harder through workouts. Because of this increase in volume and intensity, it means that it is equally as important to make sure that the body is adequately recovered from training, too. Though we may all try, you can’t ferociously burn the candle at both ends and expect to perform at your best.

Recovery can mean many things, but some key practices can help you structure a responsible lifestyle that maximizes the benefit of your hard work. Though you may spend four hours in a gym, the other twenty are the ones that count.

Time Management

Simply learning to value and budget your time more wisely will have an impact on your sleep, work efficiency the relationship you hold to your responsibilities. How much time and energy are you wasting right now on social media? Do you drag through a 30 minute warmup everyday? If you are effective with the things you need to accomplish, you will leave more time for recovery practices and rest time.

Visualization and Mindfulness

The intensity of training for most athletes entering the Open season does a lot to tax the nervous system and the mind. Taking time to reflect on what is learned from training and how to increase a competitive mindset is just as important as the training itself. Take time to remember moments of success and visualize your goals.

Joint Care

Open prep often means repeating a lot of movements over and over in order to master efficiency. This can sometimes cause inflammation of the joints, tendons and ligaments and cause aching or soreness. Natural anti-inflammatories such as turmeric or beets can help with these pains, but also making sure that the connective tissues remain mobile.

Soft Tissue Mobility

Not only do our primary muscles get tight from training, but also the interconnected fascia that surrounds all of our nerves and organs, too. Exercises with a lacrosse ball, foam roller or yoga can be a good practice to maintain health of the soft tissue. Types of compression therapy or the use of an NMES device can help maintain blood flow in the tissue as well.

Nutrition

At some point, you will have to take responsibility for the fuel you put into your body. Supplements alone will never do the trick and learning healthy and sustainable lifestyle changes to the way you eat will help you increase the impact of your training. Find experts of the field and learn to test things for yourself to find the best building blocks for your body.

The Open isn’t just a test of will power and strength, but about who is able to sustain health and focus through five tough weeks. Make sure you’re prepared for this years excitement by committing to your recovery as much as you do your training.

Compex + Resolutions = Success

Resistance Program

The preset Resistance program is the most “bang for your buck” among the training programs. By activating both Type 1 and Type 2 muscle fiber types, you can help to maximize the muscle contraction and get the greatest strength gains. Although this program can be used as a stand-alone routine (yes, even while you sit on the couch!) it may be best utilized in conjunction with some body weight exercises such as squats, push-ups, or calf raises depending on what you want to train. By taking your body through range of motion during each contraction, you’ll get even more benefit of the program to help increase your squat, vertical jump, and increase muscle mass!

Active Recovery Program

The moments immediately following a tough workout can be some of the most critical for recovery in a number of ways. Using the Active Recovery program within thirty minutes of your workout can help reduce lactic buildup, muscle soreness and fatigue so that you’re better prepared for the next session. By starting at a higher frequency and gradually tapering down, this program can be used as an effective cool down method.

Recovery Plus Program

In the hours and days following a workout, using the Recovery Plus program will have the most benefit to ensuring your preparedness for the next session. Using a low frequency pulse, this program helps to increase local blood flow back to the muscle tissue to help keep it mobile and fight muscle soreness. A perfect rest day choice, stick on your electrodes for a relaxing weekend as you plan out your next week in how to continue towards your goals.

We know you’re ready to put in work this New Year and Compex is here to help meet your fitness goals. Train, recover and PR with Compex into 2018!

Compex 2.0 – Now with TENS

Your Compex device, which utilizes NMES, can be used to help build muscular strength and endurance, promote muscle relaxation and decrease recovery time. But could it do more? We think so! Our new device, Compex 2.0, offers a TENS program to further the benefit of your device by affecting the sensory nerves to help treat pain. If you’re experiencing pain from an injury or event, the Compex with TENS can help to maximize your training and recovery.

So what’s the difference? Though both NMES and TENS may appear the same at surface level, they actually offer very different stimuli.

TENS (Transcutaneous Electrical Nerve Stimulation)

A TENS device is designed for treatment of pain by inhibiting the receptors that our brains perceive. By targeting the sensory nerves, a TENS device is able to “trick” the mind into ignoring pain for periods of time. TENS units are also believed to release endorphins to further fight the mechanisms of pain. A TENS device might be used to treat individuals who suffer from chronic back pain, or who are managing acute injury.

NMES (Neuromuscular Electric Stimulation)

An NMES device uses frequencies that activate actual muscle fibers. By exciting the tissue, an NMES device causes similar stimulus to the muscle as would a workout. Depending on the frequency, NMES devices can target either slow or fast twitch muscle fibers. This means that a certain program could help to enhance endurance-based musculature versus those necessary for a power athlete. This allows a user to mimic and add to training to gain muscle size, strength and reduce risk of injury through proper warmup.

TENS and NMES devices work differently based on the types of nerves they target in the body. Where TENS targets the sensory nerves responsible for transmitting pain to our brain, an NMES device targets the motor nerves which allows for benefit to training and recovery through the muscle. Where you may have needed two different devices for these effects before, Compex 2.0  maximizes the functionality of your device with both TENS and NMES functions.

2017 Granite Games

The Granite Games have been in play since 2013, in their fifth year of action, the level of competition continues to grow.  Some of the fittest athletes will converge onto St. Cloud, Minnesota to compete alongside one another as they fight to earn their piece of the $100,000 prize purse pie!  While the athletes duke it out on the competition floor, the spectators will have an opportunity to stock up on the essentials from sponsors like Rogue and Compex.

The event will take place on September 8th through the 10th at Saint Cloud State University.  The goal is simple, celebrate athletes of every skill level.  The Granite Games will host over 1,900 athletes in the heart of central Minnesota!  In addition to offering a weekend of competition to the community, Granite Games gives back.  Every year, they aim to support the growth of the fitness community both locally and nationally.  From offering Fitness Education Scholarships to outfitting gyms with Rogue equipment, Granite Games aims to support the growth of the fitness community both locally and nationally.

Hope to see you there!

Fuel to Compete: Recovery Nutrition for Athletes

The more experienced I’ve become as a competitive athlete the more I’ve learned to not only recognize, but prioritize, my recovery. As a high school and collegiate athlete, many of these realizations came through anecdotal experience or loose “research” (let’s agree that the magazines at the grocery store checkout shouldn’t be where you look to for reliable advice). Over the years, however, with increased levels of experience, maturity and influence, I’ve fully adopted the respect that recovery is due in a culture overdone and beatdown by unending “hard work.” One of the most significant factors to a lifetime of recovery practice has been through improving and growing in my understanding of the ultimate fuel – nutrition.
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CrossFit Games 2017

2017 was the first year the CrossFit Games was held in Madison. It proved to be an exciting location, packed full of new events for the athletes. The enclosed stadium allowed the crowd to be louder than ever, and the obstacle courses and weather provided additional challenges for the athletes to overcome.

Congratulations to our Compex® Athletes:

Men:

Mat Fraser – Fittest Man on Earth

Ricky Garard (AUS) – 3rd Place

Garret Fisher – 14th Place

Rob Forte (AUS) – 26th Place

Zeke Grove (AUS) – 34th Place

Women:

Kara Webb(AUS) – 2nd Place

Sara Sigmundsdottir – 4th Place

Brooke Wells – 14th Place

Lauren Fisher – 30th Place

Team Athlete:

Sarah Loogman : CrossFit Invictus – 6th Place

Learn More about our Athletes Here

A big Thank you to our Education Staff who worked all weekend, providing demonstrations of our muscle stimulators to the spectators and athletes.

Tuesday Tip – Biphasic Wavelength

Incase you missed it heres our tip on Instagram:

Todays tip is all about the wavelength we use at Compex® and what makes it unique.

Make sure to follow all safety instructions before beginning any new exercise program, and always be aware of your progressions based on your activity level.
Please visit www.compexusa.com to learn more.
Individual results may vary.

Mindset, Goals and Baking with Lauren Fisher

Check out the latest Compex® blog written by 1st time CrossFit® Games athlete and Compex athlete Sarah Loogman, where she interviews her Invictus teammate and Compex Athlete Lauren Fisher.

Mindset, Goals and Baking with Lauren Fisher

If you’re a fitness fan, chances are you’ve heard of Lauren Fisher. At 23 years old, Lauren is an accomplished professional CrossFit athlete and internationally competitive weightlifter. Battling back from a surgery following last season, Lauren will be making her 5th appearance this year at the 2017 CrossFit Games, hosted for the first time in Madison, where she will compete against the “fittest on earth” in a four-day competition that tests athletes endurance, strength, athleticism and will power.

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