28 February 2018


THE MOST OPTIMAL FORMS OF RECOVERY

In order of importance

1. Keeping training volume within your own recoverable limits. Ideally, we want 3 hard days of high intensity work, and then 1 day off to reset your body back to homeostasis/baseline, or slightly fitter than that baseline. If you come to Class AND Open Gym AND go for a run in one day and find that the next day you can barely get out of bed, you've done too much and should back off the volume a little as you've exceeded your own limits from which you can fully recover from in a reasonable amount of time.

2. Passive Recovery- sleep, relaxation, and stress management are the most powerful methods of recovery after keeping volume relative to your capacity. 7-9 Hours of quality sleep are ideal for most adult recreational athletes. Relaxation in the form of long slow deep breaths, limited movement, and a near-sleep state is ideal. Typically things like a massage, a hot bath, or a Romwod are the best ways to clear your mind and actually RELAX. Stress management looks different for everyone, but in short, worry about only the things within your control, and let the rest go.

3. Nutrition- Consuming enough calories and the appropriate amounts of carbs, fats and proteins is crucial for effective recovery! Your body needs these to function, repair, build, grow, and flourish.

This is not an exhaustive list, but they are the most effective methods of recovery. So next time you're drawn to the latest and greatest supplement or fancy tool that the Sponsored Athletes are paid to promote for better recovery, get these 3 things in check FIRST before you go out to spend more of your dollars. 

**This information is taken from "Recovering from Training: How to Manage Fatigue to Maximize Performance" by RP Strength's PHD holding sport physiology consultants. If you want to read more details, go get the e-book on their website!



Workout of the Day

A. E2MOM- (6 sets)
Power Clean x2
*build as heavy as you're comfortable with today or stay light to focus on good form if something feels off.

B. AMRAP 7
10 Power Cleans (135/95)
20 Push Ups

Compare to 3/14/2017

75 comments (Add your own)

1. wrote:
Greetings! Very useful advice in this particular article!
It's the little changes that will make the
largest changes. Many thanks for sharing!

Sat, August 18, 2018 @ 11:04 PM

2. wrote:
I absolutely love your site.. Great colors & theme.
Did you create this site yourself? Please reply back as I?m wanting to
create my very own blog and would love to find out where you got this from or what the theme is named.

Cheers!

Sat, August 18, 2018 @ 11:10 PM

3. wrote:
great issues altogether, you just won a new reader. What may you recommend about
your publish that you made some days in the past? Any positive?

Fri, August 31, 2018 @ 2:26 PM

4. wrote:
Hi there, There's no doubt that your web site may be having internet browser compatibility problems.
Whenever I take a look at your site in Safari, it
looks fine however, when opening in IE, it has some overlapping
issues. I just wanted to provide you with a quick heads up!
Other than that, excellent site!

Fri, August 31, 2018 @ 4:21 PM

5. wrote:
Hello mates, how is the whole thing, and what you would like to say on the topic of this article,
in my view its in fact remarkable for me.

Sat, September 1, 2018 @ 6:28 AM

6. wrote:
I like the valuable information you provide for your articles.
I will bookmark your weblog and take a look at again here frequently.

I am slightly sure I will be told lots of new stuff right here!
Good luck for the following!

Thu, September 20, 2018 @ 8:49 PM

7. wrote:
Hey I know this is off topic but I was wondering
if you knew of any widgets I could add to my blog that automatically tweet my newest twitter
updates. I've been looking for a plug-in like this for
quite some time and was hoping maybe you would have some experience with something like this.
Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

Sat, September 29, 2018 @ 5:36 AM

8. wrote:
Simply desire to say your article is as surprising.
The clearness on your put up is just great and
that i could suppose you are an expert in this subject. Fine together with your permission let me to grasp your feed to
stay up to date with approaching post. Thanks one million and
please keep up the enjoyable work.

Fri, October 5, 2018 @ 1:59 AM

9. wrote:
Superb blog you have here but I was curious about if you knew of any message boards that cover the same topics talked about here?
I'd really like to be a part of community where I can get opinions from other experienced individuals that
share the same interest. If you have any suggestions,
please let me know. Appreciate it!

Tue, October 9, 2018 @ 5:32 PM

10. wrote:
Do you mind if I quote a couple of your articles as long
as I provide credit and sources back to your site?
My blog site is in the very same area of interest as yours and my visitors would definitely
benefit from some of the information you provide here.
Please let me know if this okay with you. Regards!

Thu, October 11, 2018 @ 7:21 PM

11. wrote:
I'm not sure why but this blog is loading extremely slow for me.

Is anyone else having this problem or is it a problem on my end?
I'll check back later on and see if the problem still exists.

Sun, October 14, 2018 @ 6:18 AM

12. wrote:
No matter if some one searches for his required thing, therefore he/she needs to
be available that in detail, therefore that thing is
maintained over here.

Sun, October 14, 2018 @ 6:53 AM

13. wrote:
Very energetic blog, I loved that bit. Will there be a part 2?

Sun, October 14, 2018 @ 6:54 AM

14. wrote:
Hi there! Do you know if they make any plugins to safeguard against hackers?

I'm kinda paranoid about losing everything I've worked hard on. Any tips?

Sun, October 14, 2018 @ 6:54 AM

15. wrote:
This post presents clear idea for the new people of blogging,
that actually how to do running a blog.

Sun, October 14, 2018 @ 6:55 AM

16. wrote:
WOW just what I was looking for. Came here by searching for phoenix

Sun, October 14, 2018 @ 7:21 AM

17. wrote:
I blog often and I genuinely thank you for your content.
This article has truly peaked my interest. I will take a note of your website and keep checking
for new information about once a week. I subscribed
to your Feed as well.

Sun, October 14, 2018 @ 11:53 AM

18. wrote:
Woah! I'm really digging the template/theme of this blog.
It's simple, yet effective. A lot of times it's very
difficult to get that "perfect balance" between usability and visual appeal.
I must say you have done a amazing job with this. Additionally, the blog loads
extremely quick for me on Safari. Superb Blog!

Sun, October 14, 2018 @ 1:49 PM

19. wrote:
Hi there! I know this is kind of off-topic but I had to ask.
Does building a well-established website such as yours
require a massive amount work? I am completely new to blogging but I do write in my journal everyday.
I'd like to start a blog so I can easily share my personal experience and views online.
Please let me know if you have any recommendations or tips for new aspiring
bloggers. Thankyou!

Mon, October 15, 2018 @ 6:17 PM

20. wrote:
It's truly very complicated in this active life to listen news on TV, so I just use
the web for that reason, and get the latest information.

Tue, October 16, 2018 @ 3:34 AM

21. wrote:
I am actually pleased to glance at this blog posts which carries
lots of helpful facts, thanks for providing these kinds
of information.

Tue, October 16, 2018 @ 4:16 PM

22. wrote:
Heya i am for the primary time here. I came across this board and I find It truly helpful & it helped me out much.
I'm hoping to provide something back and aid others
such as you aided me.

Tue, October 16, 2018 @ 9:37 PM

23. wrote:
Attractive section of content. I just stumbled upon your web site and
in accession capital to assert that I get in fact enjoyed
account your blog posts. Anyway I'll be subscribing to your augment and even I achievement you access consistently rapidly.

Tue, October 16, 2018 @ 10:17 PM

24. wrote:
I was curious if you ever considered changing the structure of your website?
Its very well written; I love what youve got to say. But maybe you
could a little more in the way of content so people could connect with it better.
Youve got an awful lot of text for only having 1 or 2 images.
Maybe you could space it out better?

Tue, October 16, 2018 @ 10:26 PM

25. wrote:
Great info. Lucky me I recently found your site by accident (stumbleupon).
I have bookmarked it for later!

Wed, October 17, 2018 @ 8:38 AM

26. wrote:
I blog quite often and I really appreciate your information. The article has really peaked my interest.
I am going to take a note of your blog and keep checking for new details
about once per week. I opted in for your Feed too.

Fri, October 19, 2018 @ 3:49 AM

27. wrote:
Hi there would you mind sharing which blog platform you're
working with? I'm going to start my own blog in the near future but
I'm having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal.

The reason I ask is because your design seems different then most
blogs and I'm looking for something completely unique.
P.S Apologies for getting off-topic but I had to ask!

Sat, October 20, 2018 @ 5:05 PM

28. wrote:
I'm really impressed with your writing skills as well as with the layout on your blog.

Is this a paid theme or did you customize it yourself?
Either way keep up the nice quality writing, it is rare
to see a great blog like this one these days.

Wed, October 24, 2018 @ 5:12 PM

29. wrote:
Hi there! I could have sworn I've been to this blog before but after checking
through some of the post I realized it's new to me.

Anyhow, I'm definitely happy I found it and I'll be bookmarking and checking back often!

Wed, October 24, 2018 @ 9:01 PM

30. wrote:
Keep this going please, great job!

Thu, October 25, 2018 @ 12:33 AM

31. wrote:
I've read some excellent stuff here. Definitely worth bookmarking for revisiting.
I wonder how so much effort you place to make any such fantastic informative web site.

Thu, October 25, 2018 @ 1:54 AM

32. wrote:
Great blog right here! Additionally your web
site lots up very fast! What host are you the usage of?

Can I get your affiliate hyperlink to your
host? I want my website loaded up as quickly as yours lol

Thu, October 25, 2018 @ 3:30 AM

33. wrote:
There’s nothing in this entire world like seeing and talking to a sexy girl.

Did you know there are girls on cam all day and night?
You better believe there is. Just check out https://t.irtyc.com/1i0hw5341s?aff_id=29696&offer_id=3664&bo=2779,2778,2777,2776,3391 and see for yourself.
You’ll be amazed at how many girls there are online.
You’ll always find someone who’s ready
and willing to have a little fun.

Sat, October 27, 2018 @ 9:05 AM

34. wrote:
Wow! In the end I got a blog from where I be capable of
truly get useful facts concerning my study and knowledge.

Mon, October 29, 2018 @ 4:48 PM

35. wrote:
My partner and I absolutely love your blog and find a lot
of your post's to be what precisely I'm looking for.
can you offer guest writers to write content for
you personally? I wouldn't mind publishing a post or elaborating on a lot of the subjects you write
about here. Again, awesome weblog!

Mon, October 29, 2018 @ 5:23 PM

36. wrote:
Thank you, I've just been looking for information approximately this topic for
ages and yours is the best I have discovered so far.
But, what in regards to the bottom line? Are you certain in regards to the supply?

Mon, October 29, 2018 @ 7:54 PM

37. wrote:
This blog was... how do I say it? Relevant!! Finally I've found something which helped me.
Appreciate it!

Mon, October 29, 2018 @ 8:36 PM

38. wrote:
What's up, the whole thing is going nicely here and ofcourse every one
is sharing data, that's genuinely excellent, keep up writing.

Mon, October 29, 2018 @ 8:49 PM

39. wrote:
An interesting discussion is definitely worth comment.

There's no doubt that that you ought to write more on this subject matter,
it might not be a taboo subject but generally people do not talk about such
topics. To the next! All the best!!

Mon, October 29, 2018 @ 9:03 PM

40. wrote:
Heya i am for the primary time here. I found this board
and I to find It truly helpful & it helped me out much.
I hope to present one thing again and help others like
you helped me.

Mon, October 29, 2018 @ 10:04 PM

41. wrote:
Hello there, I think your blog could be having browser compatibility
problems. Whenever I take a look at your website in Safari,
it looks fine however when opening in IE, it's got some overlapping issues.
I simply wanted to provide you with a quick heads up!
Aside from that, excellent blog!

Mon, October 29, 2018 @ 10:32 PM

42. wrote:
I used to be able to find good info from your blog articles.

Mon, October 29, 2018 @ 10:45 PM

43. wrote:
I really like your blog.. very nice colors & theme. Did you make this website yourself or did you hire someone to do it for you?
Plz answer back as I'm looking to design my own blog and would
like to know where u got this from. appreciate it

Mon, November 5, 2018 @ 2:29 AM

44. wrote:
Enjoyed reading through this, very good stuff, appreciate it.

Mon, November 5, 2018 @ 2:39 AM

45. wrote:
you are actually a good webmaster. The web site loading velocity is incredible.
It seems that you are doing any distinctive trick. Moreover, The
contents are masterwork. you've performed a excellent activity in this topic!

Mon, November 5, 2018 @ 3:23 AM

46. wrote:
Oh my goodness! Incredible article dude! Thank you so much, However I am having
issues with your RSS. I don't know why I cannot join it.
Is there anybody having similar RSS issues? Anybody who knows the answer can you kindly respond?

Thanks!!

Mon, November 5, 2018 @ 5:02 PM

47. wrote:
Hi my friend! I want to say that this article is amazing, nice written and include approximately all important infos.
I'd like to see more posts like this .

Tue, November 6, 2018 @ 4:39 AM

48. wrote:
Actually no matter if someone doesn't be aware of
afterward its up to other viewers that they will help, so here
it occurs.

Tue, November 6, 2018 @ 11:22 AM

49. wrote:
Good day! I know this is kinda off topic but I was wondering if you
knew where I could get a captcha plugin for my comment form?
I'm using the same blog platform as yours and I'm
having problems finding one? Thanks a lot!

Tue, November 6, 2018 @ 12:05 PM

50. wrote:
If some one desires to be updated with hottest technologies therefore he
must be pay a visit this site and be up to date all the time.

Tue, November 6, 2018 @ 10:20 PM

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

Wed, November 7, 2018 @ 7:56 AM

52. wrote:
Yes! Finally something about startlng.

Wed, November 7, 2018 @ 8:29 AM

53. wrote:
I visit everyday a few web pages and websites to read articles, except this blog offers feature based writing.

Wed, November 7, 2018 @ 10:04 AM

54. wrote:
Its like you read my mind! You appear to know a lot about this,
like you wrote the book in it or something. I think that
you could do with some pics to drive the message home a bit, but other than that, this is fantastic blog.
An excellent read. I will certainly be back.

Wed, November 7, 2018 @ 1:50 PM

55. wrote:
This is a topic that is close to my heart... Cheers!
Exactly where are your contact details though?

Thu, November 8, 2018 @ 7:49 AM

56. wrote:
I like it when folks come together and share opinions.
Great blog, continue the good work!

Thu, November 8, 2018 @ 9:24 AM

57. wrote:
You could certainly see your enthusiasm within the work you write.
The arena hopes for even more passionate writers such as you who aren't afraid
to say how they believe. At all times follow your heart.

Thu, November 8, 2018 @ 3:30 PM

58. wrote:
Hello to all, the contents present at this website are really amazing for people experience, well, keep up
the nice work fellows.

Fri, November 9, 2018 @ 8:58 AM

59. wrote:
I've been exploring for a little bit for any high quality articles or blog posts in this kind of house .
Exploring in Yahoo I ultimately stumbled upon this website.
Studying this info So i am satisfied to express that I've a very just right uncanny feeling I discovered just what I needed.

I so much certainly will make sure to don't
disregard this site and provides it a look regularly.

Fri, November 9, 2018 @ 9:22 AM

60. wrote:
When someone writes an piece of writing he/she keeps the thought of a user in his/her mind that how a user can be aware of it.
So that's why this paragraph is great. Thanks!

Fri, November 9, 2018 @ 4:14 PM

61. wrote:
Hello! Would you mind if I share your blog with my myspace group?

There's a lot of folks that I think would really enjoy your content.
Please let me know. Thanks

Sun, November 11, 2018 @ 6:12 AM

62. wrote:
Good web site you have got here.. It's difficult to find good quality writing
like yours these days. I honestly appreciate people like you!
Take care!!

Sun, November 11, 2018 @ 6:49 AM

63. wrote:
Hi, I log on to your blogs like every week. Your writing
style is awesome, keep up the good work!

Sun, November 11, 2018 @ 7:49 AM

64. wrote:
Hey there! I know this is kinda off topic nevertheless
I'd figured I'd ask. Would you be interested in trading links or maybe guest
writing a blog article or vice-versa? My website discusses a lot of the same subjects as
yours and I think we could greatly benefit from each other.
If you happen to be interested feel free to send me an email.
I look forward to hearing from you! Awesome blog by the way!

Wed, November 14, 2018 @ 7:55 AM

65. wrote:
I have read so many articles or reviews regarding the blogger lovers except this article is actually a good
article, keep it up.

Wed, November 14, 2018 @ 12:46 PM

66. wrote:
It's an awesome piece of writing for all the online viewers;
they will obtain advantage from it I am sure.

Thu, November 15, 2018 @ 3:08 AM

67. wrote:
When someone writes an piece of writing he/she keeps the thought of
a user in his/her brain that how a user can be aware of it.
Therefore that's why this post is great. Thanks!

Thu, November 15, 2018 @ 4:01 AM

68. wrote:
You have made some decent points there. I looked on the net for more
information about the issue and found most individuals will go along with your views on this website.

Thu, November 15, 2018 @ 5:32 AM

69. wrote:
Does your blog have a contact page? I'm having trouble locating it but, I'd like to
shoot you an e-mail. I've got some recommendations for your blog you might be interested in hearing.
Either way, great website and I look forward to seeing it grow over
time.

Fri, November 16, 2018 @ 5:20 AM

70. wrote:
I'm not sure exactly why but this site is loading incredibly
slow for me. Is anyone else having this issue or is it a issue on my end?
I'll check back later and see if the problem still
exists.

Fri, November 16, 2018 @ 1:28 PM

71. wrote:
My brother suggested I might like this blog.
He was totally right. This post truly made my day.

You cann't imagine simply how much time I had spent for this info!

Thanks!

Fri, November 16, 2018 @ 2:22 PM

72. wrote:
Greetings from Florida! I'm bored to tears at
work so I decided to browse your website on my iphone during lunch break.
I love the information you present here and can't wait to
take a look when I get home. I'm shocked at how fast your blog loaded
on my cell phone .. I'm not even using WIFI, just 3G ..
Anyways, wonderful blog!

Fri, November 16, 2018 @ 4:24 PM

73. wrote:
This is a topic that is near to my heart... Take care!
Where are your contact details though?

Sat, November 17, 2018 @ 9:17 PM

74. wrote:
Heya! I realize this is somewhat off-topic however I needed to ask.

Does running a well-established blog like yours take a large amount of
work? I am completely new to operating a
blog however I do write in my diary everyday.
I'd like to start a blog so I can easily share my own experience and feelings online.
Please let me know if you have any kind of ideas or tips for new aspiring bloggers.
Thankyou!

Sat, November 17, 2018 @ 9:45 PM

75. wrote:
Heya i am for the first time here. I came across this board and I find It truly useful & it helped me out a lot.
I hope to give something back and aid others like you aided me.

Sat, November 17, 2018 @ 9:53 PM

Add a New Comment


code
 

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

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am