Are you recovering as hard as you’re working out?

PRs slowing down and you’re feeling a plateau? Your recovery could be to blame!

Recovery isn’t just for serious competitive athletes. Even if you’re a computer programmer who goes to the gym three days a week and plays soccer on the weekend. If you’re going hard in the gym, you need to recover hard too!

You might be able to get away with performing well after one night of bad sleep, or hitting a PR when you’re hungover once in a while, but imagine an entire week without good sleep: Could your perform well then? Or what about a month of binge- drinking 3 nights a week: Think you could PR then?

Although you hopefully haven’t ever gone a week without sleeping, many of us are still chronically under-recovered. For most people, under-recovery is more a result of poor lifestyle and nutrition choices than training volume.

Any of this sounding familiar?

In Part 1— we’ll consider symptoms that tell you your recovery is out of whack. In Part 2, we’ll look at potential solutions to the problem.

Here are some signs and symptoms that your recovery might not be on point:

You haven’t PR’ed in months

If you don’t find your numbers going up, especially if you’ve only been committed to your training for a year or two (once you hit five years, plateaus do become normal and part of the process, but in your first year or two of training, PRs should happen quite often if you’re coming to the gym regularly and following a consistent program).

DOMS all day everyday

Obviously you’re going to be sore from doing 100 pull-ups if the most pull-ups you normally do is 45 to 50, but if you’re feeling DOMS (delayed-onset muscle soreness) more than you used to, or after a training session you know your body shouldn’t feel sore from, it could have something to do with poor recovery.

Resting Heart Rate

Is your resting heart rate higher (or lower) than it used to be? If you’re not recovering from training, or from other physical or mental stresses, you might notice a rise in your resting heart rate. If the problem isn’t dealt with—as the body gets more and more warn down—you might experience a decline in your resting heart rate. Knowing your resting heart rate is certainly a good thing to keep track of, so you can then note changes if and when they do occur.

Tossing and turning in bed?

Did you used to be a good sleeper, and now you find yourself unable to fall asleep, or you wake up and can’t get back to sleep? Again, this might have to do with your recovery: In this case, perhaps your adrenal glands aren’t recovering enough. It could also have to do with stress: Too much cortisol in the body will negatively affect your sleep.

If this sounds like it might be you, check back in for Part 2 – Solutions to get you back on track and crushing life!

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Matt Markiewicz

COACH

Matt began his journey into fitness playing football and rugby in high school. He truly fell in love with health and wellness after losing 150lbs and becoming a lifelong learner in all things movement. He pursued this love by going on to get his Bachelor’s Degree in Kinesiology from the University of Maryland, College Park. Matt has experience in bodybuilding, powerlifting, athletic performance training, and yoga. He has also worked as a rehab technician in a Physical Therapy Clinic.Matt is excited to share his passion for living a healthy life and fitness with the CrossFit Rep community.

CERTIFICATIONS

B.S. Kinesiology, University of Maryland, College Park (2016)
NASM Certified Personal Trainer
ACE Certified Health Coach
Functional Range Conditioning Mobility Specialist (FRCms)
Functional Range Assessment (FRA)
200HR Registered Yoga Teacher (RYT 200)
CrossFit Level 1 Trainer

Ross Coskrey

Head Coach

Ross found CrossFit in 2017. After lifelong sports background, CrossFit was the perfect way to fill the competitive void that had been left in his life, and to feel like an athlete again!

Ross has been competing in CrossFit athlete the past few years but after an injury, he now finds himself enjoying just being active and building lifelong friendships through the fantastic community that CrossFit creates, epseically at REP!

Ross earned his Kinesiology degree from Texas State University and has been personal training and coaching for the last 7 years.

Jake Hill

Owner & Coach

Jake found CrossFit in Philadelphia in 2012, and immediately fell in love. He quickly began his internship at CrossFit Love, one of Philadelphia’s most esteemed gyms, and has been coaching for over 5 years now. He has a thirst for knowledge and truth that continues to drive the culture at REP.

Jake is Breakdancer of 15 years (also a Breakdance instructor), and has extensive gymnastics knowledge https://www.instagram.com/jakenastix/. Jake believes that helping people improve their fitness and quality of life is his life’s work, and is thrilled to be doing so back in his hometown of Austin TX.

CERTIFICATIONS

Box Programming General Manager
Box Programming Certified Coach
CrossFit Level 2 Trainer
USAW Sports Performance
USAW Advanced Sports Performance
OPEX Assessment, Program Design, Nutrition, Lifestyle Coaching
CPR/AED Certified
StrongFit seminar – Julien Pineau
Freestyle Connection – Carl Paoli
Diploma Culinary Arts – Art Institute
B.A. Communications – Temple University
Jake@CrossfitREP.com

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