On Ramp Yourself Back In
Everyone has to take a break from training now and again. Recently, I took a break while recovering from a respiratory infection, (nobody wants to train next to the girl barking like a dog.) That was a short break. A few years ago I had to take a month out as I recovered from whiplash. To make a long story short, a deer hit my car; I did not hit it. Needless to say, my physiotherapist made me promise not to train until she gave me the go ahead.
If you’ve had to be away from the gym, don’t be shy about coming back. Here are my tips for turning a regular CrossFit class into a personal on ramp session:
1. Make time for mobility. Don’t skip your warmup and cool down. Your body will thank you.
2. Be realistic. This is not the day for new skills or personal records. Back off your weight and focus on your form. For example, here was my first workout back:
So usually for my back squats, I would lift between 90 and 95 lbs. On my first day back I lifted 62 lbs. Next time, I’ll lift more until I’m back up to my target lifts again. There is no reason to assume you have to come away from your first day back to the gym so sore you can’t move. Ease back into it.
3. Talk to your trainer. Helping you get back to design after an absence is part of their jobs. They can always suggest modifications to get you back to form.
4. Rest! Giving yourself a break during your workout and afterwards promotes quicker recovery.
Of course, my biggest tip is to get back to training as soon as you (and possible your doctor) feel you are ready. See you there!