Swim, Bike, Run or C2, at least 3+ Hours before or after CrossFit:
Choose One,
Swim: 8x 50m @ 3-5 sec slower than best avg for distance
Bike: 8x 1/4 Mile @ 90% of best avg for distance
Run: 8x 200m @ 90% of best avg for distance
C2: 8x 250m @ 90% of best avg for distance
... Rest 1 Min between Rounds.
Bike can be done using an ERG stationary bike with a distance measure, or bike in large chain ring with an odometer. C2 = Concept2 Indoor Rower.
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Gray Matter WOD: We should always be on the lookout for better methods -- be it with training, nutrition, recovery or in life. A better method for recovery I discovered this past year is Kinesio Taping method. Injuries are inevitable, and in many cases the best practice after RICE (Rest Ice Compression Elevation) is to give the injury some support and get it moving again. However we don't always have a brace lying around for what hurts, and an ace bandage doesn't cut it.
This weekend I had a crash on my mountain bike and came home limping from what appears to be some ACL micro-trauma. I'm lucky enough to own a very good Bauerfiend (and very expensive) brace, but I also happen to know a variety of Kinesio Taping Methods. After $2 worth of tape I have a brace that breathes and moves with my skin. I can ice with it on, shower with it on and generally forget its on. Support wise I think its as good or better than the brace.
It used to be you had to head to an ortho or sports medicine specialist for this kind of treatment and possibly pay $50-100 or more for the session. Nowadays the tape is almost as easy to find as ace bandages, and there is a wealth of information available online and in handbooks from the various manufacturers. Check out the Education center at Theratape.com and some of the Youtube instructional videos.
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