CrossFitters aren’t shy about flogging themselves in a workout. In fact, they pride themselves on it. But that’s only half the job done: the important work starts when the workout ceases. Australia’s fittest CrossFitters, Kara Webb and Rob Forte, take us through their recovery regimes.

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ONE MINUTE POST-WORKOUT

Kara: “As soon as I finish a workout I usually collapse for a second or two, but I always make the effort to get up off the floor straight away and move around to slowly get the lactic acid out and prevent my muscles locking up in tight, bad positions.”

Rob: “Immediately after a workout I usually try and walk it off – getting my breathing  and heart-rate down. If it’s really bad, I’ll go  and sit down somewhere. I know a lot of  people lay on their backs, but I try not to. That’s  a mental thing personally – for me, lying down is  like giving in.”

FIVE MINUTES

Kara: “Five minutes after my workout I’m cooling down and drinking my Progenex Recovery or More Muscle. I usually do an active cool-down on the rower or air dyne while I drink my shake to get my body back to a steady state as soon as possible; to allow the repairing to begin.”

Rob: “If you stop suddenly, the after-effects of exercise are going to hit you a lot harder. As soon as possible I get on a roller or a bike and try to keep the legs turning over for between 10-20 mins, keeping the blood flowing. In that time I also always have a post-workout protein shake and some sort of carbohydrate, like a banana. The protein is with water, so I’m hydrating as well.”

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15 MINUTES

Kara: “After I’ve slowed my breathing and heart-rate, I’m doing my Crossover Symmetry scap program. It’s the best time to do the strengthening element of the program to maintain healthy shoulders and prevent injuries.”

Rob: “I don’t like to ice bath; the only time I’ll do one is if my body temperature is really high and I’m finding it hard to get it down. I found that they don’t do much for me. I’d rather keep moving. I’d rather stay on a bike and turn over my legs. Then I’m stretching those areas of my body that need it – hamstrings and things like that. I’m rolling out with a ball or a frame roller, working on whichever areas have got hit pretty hard.”

BEYOND ...

Kara: “An hour later I’m usually coaching a class at work! I drink plenty of water during that time and keep moving throughout. If I wasn’t coaching I’d make sure that I stayed on the  move, drink heaps of water, and depending on  the time of the day make sure I’m eating a good meal of meat and veggies.

“It’s very important to be recovering more than you are training – that’s where the gains  are made. A full eight hours of sleep a night  is important. I also make sure I eat clean, balanced meals. Supplement wise, you  need to have protein straight after a workout to allow the body to repair and rebuild. I also take fish oil, magnesium and natural anti-inflammatories. Training generates free radicals in the body and without proper nutrition the hard work won’t pay off.

“I have a massage once per week, physio as needed, and any other help depending on what my body is telling me. I also take responsibility for my own body by releasing tight muscles with a trigger point ball and roller.”

Rob: “I’ve got a TENS machine – you hook it up to your muscles and it gives you a little shock with an electric pulse, so my muscles are contracting while I sit on the couch.

"There are heaps of different types; if I have done high-rep squats, I will put it on my quads and that contraction will flush the body out.  The lymphatic system  is stimulated by muscle contractions, so that’s  the idea behind it as a recovery tool. You don’t have to actually exert much energy but meanwhile your muscles are contracting and flushing all the bad stuff out and letting the  good stuff in.

“I also see a myotherapist once a week as part of my weekly training schedule – they  do massage and needling. I also make sure I  see a chiropractor once a week, and he does massage as well. So I get some sort of treatment twice a week. I also make sure I get plenty  of sleep – for me, at least eight hours. For supplements I take fish oil, magnesium for muscle recovery and Q10.”