Drinking Coffee After Training by Jason Day

Have you ever found yourself drinking coffee after a hard training session? Do you find yourself having a hard time recovering? We all want to find ways to help us recover, especially in the CrossFit world. Did you know that drinking coffee after a workout can be that mistake that you are making when it comes to recovery?

When you workout, cortisol is released to help mitigate the stresses from that workout. This is all normal during training so don’t fret. One of those negatives from cortisol released is catabolism. All that cortisol released puts your body in a catabolic state. At the same time, the body is producing testosterone, which when measured against cortisol equally, is very important towards your recovery process. Immediately after training, the priority should be to lower those cortisol levels so we can create an optimal testosterone to cortisol ratio, for recovery. This is why a post workout shake is important. Feeding your body properly takes your body out of the catabolic state to an anabolic state. So where does coffee come into play?

Well, coffee creates an opposite effect from that “post workout shake”. It keeps your body in a catabolic state. Remember that coffee is essentially a “pick me up”. When you drink coffee, the adrenals produce cortisol. Also remember, cortisol is a good hormone, a catabolic hormone, but a good one. In times of stress, it is our friend. Cortisol is the hormone that breaks down protein for energy, ideal before a heavy lifting session. Just remember when you drink coffee after training, you are prolonging the catabolic state.

Coffee After Training

Ahh Mom!!!

CrossFit Habu – CrossFit

Warm-up

(5min) With a Light DB

8 Goblet Squats (hold DB to chest)

8 Press each arm

8 Windmills (Hold DB overhead in one arm and slide other arm down side of body without twisting your body round. Keep legs as straight

as possible without being in a bad position

8 One Arm DB OH Squat

1-2 Rounds – time dependant.

WOD

Metcon (Weight)

15min EMOM

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch
Can you hold a heavy load for all 15 rounds?

Try. Each round should be hard! Try to cycle without dropping the bar.

My Buddy And Me!

CrossFit Habu – CrossFit

Warm-up

(10-15min) Hungry Hippos Warmup!

Place all of the Medicine Balls on one end of the gym, and everyone at the other end. Split the class in two groups, depending on size. When you say go, one or two people from each group run to the middle and grab a ball and take it back to their group. They then switch out with their teammates until all the balls

are gone. The heavier the ball is, the more points they get. The team with the highest total in lbs at the end is the winner. You might need to

play it a few times to make sure they are warm.

WOD

Metcon (Time)

Partner Workout:

500m Buddy Row

10 HSPUs

400m Run together

20 Pullups

400m Run together

30 Parallette Passthroughs

500m Buddy Row

Medicine Balls Do The Trick

CrossFit Habu – CrossFit

Warm-up

(5min)With a Jump Rope, spend a few minutes warming up with Singles. Try to do 50 singles unbroken at the end.

(10min) Dynamic Mobility – As a group perform down the length of the gym

Long Lateral Lunges – alternating sides

Half Handstands

Sumo Squats – Wide Squats

Inchworms + Pushup

Hip Sequence

WOD

Metcon (Time)

3 Rounds

30 Double Unders

10 Burpee Wall Ball

(2min rest)

3 Rounds

30 Double Unders

15 Wall Ball

3 Rounds

(2min rest)

50 Double Unders

25 MB Situps

Partner in Crime

CrossFit Habu – CrossFit

Warm-up

400 meter run (Coaches preference) (No Measure)

WOD

Metcon (Time)

6 rds with a partner of:

alternating…

100m Sprint

50m Farmer’s Carry
One partner rest while the other performs a single movement.

*Choose a weight that is challenging.