How to Get Back into CrossFit After A Long Break
Is your fitness routine not what it used to be? Maybe it was COVID, maybe you got busy with work, an injury, a baby, a new job or any of the other VALID reasons that people have for falling off their fitness path. We get it and we also know that the thought of getting back into a regular fitness routine at CrossFit Sanitas may seem a bit daunting. While you can’t expect everything to pick right back up where you left off, it’s not nearly as bad as you think, and that’s perfectly ok. It takes time to get back into the groove, but with persistence and consistency, it will all come back. Yes, the first class will be tough…but that’s the first step, just get in here and GET STARTED.
START SLOWLY
If there are two words of advice on getting back into CrossFit, it’s to start slowly. Doing too much too soon will overwhelm you mentally and physically, leaving you sore, exhausted and wanting to quit. Understand that you’re probably not going to be as strong and fast as you were when you were attending classes regularly…and that’s ok. Listen to your body. You’ll get fitter so much faster if you can come consistently, so scale your workouts so that you’re not too sore. This approach will also prevent injury and imbalances. While you may have some short-term goals like lsoing unwanted body fat, focus on this as a long-term lifestyle goal that will build a stronger, faster, healther body for the long haul.
FOCUS ON MOBILITY, WARM-UP & COOL DOWN
Don’t skimp on these parts of your hour at CrossFit Sanitas. We aim to spend the last 5-10 minutes of class, cooling down, rolling out and stretching. This will go a long way in helping your body recover and build back strength in a balanced way. Muscles that have not been accustomed to strenuous activity for sometime will experience some form of DOMS (delayed onset muscle soreness), which basically means you are could be tight and achy for 24-72 hours after your workout. A proper cool-down and mobility session can reduce some of this soreness. Also, take advantage of our sauna and cold plunge for improved recovery.
SET REALISTIC GOALS THAT WORK FOR YOU & TAKE REST DAYS
It’s exciting to be back at Sanitas and it’s tempting to jump right back in with 5+ days of classes. This might work for some, but not for most. Take the first month of two slowly with lots of rest days that will allow you to recover and build strength. Your body will respond best to consistesy over time, so results will come faster if you stay consistent…even if that’s just 2 times a week. Also, remember that muscles build strength faster than their attachments (tendons and ligaments). So give your body the time it needs to build back strength in your muscles, tendons and ligaments and you’ll stay injury-free.
FOCUS ON QUALITY, NOT QUANTITY
Be deliberate and conscious in your movements. This will pay off big in the long run and is particularly important when coming back because proper technique and form is crucial for avoiding injury.
FOCUS ON YOUR SLEEP & NUTRITION
Your sleep and nutrition will have a huge impact on your recovery and the rate at which you improve your strength and conditioning. Some days the workouts will feel intense and you may feel fatigued. A lot of recovery happens while you’re sleeping, so listen to your body and prioritize getting the sleep you need. Likewise, your body will need more nutrient-dense calories to support your workouts. This is particularly true with protein. So bring your post workout protein with you so you can get it into your system within 30 minutes following your cooldown.
LISTEN TO YOUR BODY
If you’re exhausted, then come in and just ride the bike for 15 minutes, do some mobility work, go for a hike or go to yoga. You really slow down your progress if you just pound on your body day after day. Also, learn the difference between muscles just being sore and tight, and something being painful that’s letting you know that’s something’s not quite right. Talk to a coach and get some corrective excercises and mobility work to address imbalances. If that doesn’t work, ask us for a referral to a PT. Small imbalances are so much easier to address before they turn into chronic pain. Let the coaches know if you have any old injuries and they can help you find a different option for that particular part of the workout that may give you trouble. You’re not putting them out…that’s what they’re there for and they love helping to figure that stuff out.
FIND A FRIEND TO HELP YOU STAY MOTIVATED
CrossFit Santias is great for this. Our members are what make us special and you’ll find lots of like-minded, welcoming people to keep you motivated. So get started and look for a workout buddies in class because they can be key motivators in helping to reach your goals. We have members for all walks of life with varying fitness goals and athletic abilities. It’s easy to find friends at CrossFit Sanitas.
SET GOALS TO KEEP FOCUSED
Create SMART goals for yourself. These goals should be measurable, attainable, realistic, and time-sensitive. Don’t try to do too much too fast. Remember, it’s OK to feel overwhelmed at times. Don’t get discouraged, you got this!
HOW TO STAY MOTIVATED
If you don’t see results from your new workout routine right away, it can be frustrating. Use our In-Body body fat scanner to track your progress that’s included in your unlimited membership. Sometimes, it’s not easy to see the results when you’re just looking at the scale or the mirror. Don’t be tempted to give up. Once you make time to workout and your body starts enjoying the endorphins and the way you feel in your strong, healthy body, your own brain will form begin enjoying this habit and motivation will get much easier.
"Every day the clock resets. Your wins don't matter. Your failures don't matter. Don't stress on what was, fight for what could be." -Sean Higgins