Recovery Tips after Chad 1000x

Recovery Tips after Chad 1000x

The CrossFit community at large tackled the hero WOD, Chad 1000x on Veteran's day. This hero WOD honors Navy SEAL Senior Chief Chad Wilkenson, who died by suicide on October 29, 2018. When performed as written, 1000 box step-ups are completed on a 20" box wearing a #35/45 Ruck for time. Whether you completed this  as written or modified it in any way, completing this workout is an incredible accomplishment. It's a test of endurance, strength, and mental grit. But with such a grueling effort comes a serious need for smart recovery. Whether you’re a seasoned athlete or relatively new to high-volume challenges, here’s how to navigate the week following a higher-demand workout like Chad.

Day 1: Immediate Recovery
Take it easy. Your muscles, tendons, and nervous system are all taxed after this workload, so light movement and active recovery are ideal today. Try these activities:

- Gentle cardio: Row, bike, walk or swim to increase blood flow and support muscle repair without putting extra strain on fatigued muscles.
- Mobility work: Foam rolling, light stretching, and even yoga can be helpful. Focus on the calves, hamstrings, glutes, quads, and lower back.
- Hydrate and refuel: Have a LMNT packet or electrolyte, drink plenty of water and get a mix of protein and carbs within 30-60 minutes of the workout to support muscle repair.

Day 2: Light Movement & Focused Recovery
DOMS (Delayed Onset Muscle Soreness) might hit hard today. Stick with a recovery-based approach while gradually reintroducing light work.

- CrossFit Class or Active Recovery Circuit: Light bodyweight exercises like air squats, lunges (without weight), or a short row/bike (50-60% of your max effort) can help loosen up stiff muscles. If you are attending a CrossFit class, today is a great day to scale down load and intensity and prioritize good movement.
- Mobility and stretching: Dedicate more time to stretching out your hip flexors, quads, glutes, and calves. This is also a good day to use dynamic stretching to increase range of motion.
- Hydrotherapy or contrast baths: Alternating between hot and cold can reduce muscle soreness and improve blood flow to assist with recovery. You don't need a fancy ice bath or tub to do this. You can do this in your shower at home by alternating between warm and cold water.

Day 3: Gradual Load Reintroduction
If you’re feeling significantly recovered, today is a good day to start easing back with low to moderate-intensity WODs and strength training, avoiding movements that directly mimic the box step-up.
- Short, low-intensity cardio session: If your legs feel up to it, a short row or bike ride at an easy pace can keep blood flowing without adding more fatigue. Going for a walk is another great way to keep blood flowing.

Day 4: Lower Body Mobility and Functional Work
Today, focus on restoring movement patterns and addressing any areas of tension.

- Mobility work: Focus on dynamic hip and ankle mobility drills to restore function and improve range of motion in these areas, as they're highly involved in step-ups.
- Lower body functional movement: Introduce exercises like bodyweight lunges, light kettlebell swings, or single-leg Romanian deadlifts to retrain stability and coordination.
- Recovery cardio (optional): 15-20 minutes of steady-state cardio, like cycling or rowing at a light pace.

Day 5: Returning to Normal Intensity/Loading
By now, soreness should be reduced, and the body is ready to resume more challenging efforts.

- Continue to modify WODs as needed, but you may find you are able to increase loading and/or intensity.

Day 6: Condition, but Keep Volume Low
A cardio workout at a moderate pace is perfect for re-engaging your endurance systems without creating a lot of added muscle strain.

- Mixed modal conditioning workout: Try a 20-minute EMOM or AMRAP at a moderate effort, using movements like rowing, air squats, and light kettlebell swings.
- Mobility and stretching: End with static stretching or gentle yoga to release any remaining tension.

Day 7: Rest or Active Recovery
Finish the week with a true rest day or some light active recovery.

- Complete rest or active recovery: Go for a 30-45 min walk or practice gentle yoga to support your recovery.
- Hydration and sleep: Focus on the basics to recharge for the week ahead.

Extra Recovery Tips

1. Hydration and Refuel: Consistent hydration and balanced nutrition are key to a faster recovery. Protein-rich foods, healthy fats, and plenty of fruits and vegetables can aid muscle recovery and reduce inflammation.

2. Get Quality Sleep: Adequate rest allows your muscles and nervous system to fully repair. Aim for 7-9 hours a night.

3. Massage or Foam Rolling: Foam rolling after each session this week can help reduce muscle tightness, and getting a professional massage midweek can be an excellent way to speed up recovery.

4. Supplementation: Consider magnesium for muscle relaxation and omega-3s for inflammation reduction.

5. Take it slow: If you’re still feeling the effects of the 1000 step-ups, keep listening to your body and modify further as needed.

Final Thoughts
Adapting your CrossFit routine after an intense workout like 1000 box step-ups helps ensure you’ll return to full capacity without risking injury or burnout. Prioritize recovery, listen to your body, and you’ll hit next week even stronger.

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