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Relax, crossfitters!

What are the consequences, positive or negative, that lead to high-intensity CrossFit training for several days in a row?

The inevitable dangers or lack thereof, associated with CrossFit training, remain an actively discussed topic for many years. Fortunately, in scientific circles this topic is increasingly provoking interest, provoking studies that analyze the reaction of the athlete’s body to training.

An interesting study conducted by Dr. Ramirez Tiban from the Catholic University of Brasilia, Brazil, was published in the middle of 2016 in Frontieres in the section of physiology. Within him, the doctor seeks to answer one very specific question (paraphrased for ease of understanding): “What are the consequences, positive or negative, that result in the training of the Crossfit program with high intensity for several days in a row?”

"GREAT EXPERIENCE, and a GREAT PRODUCT. Loving this skipping rope as a pre-MMA warm-up, and as part of a conditioning workout. Overall, 5/5 on all fronts." -Jonah P.

This is an urgent issue, because the traditional model of CrossFit implies the performance of training for 3 consecutive days with the subsequent 1 day devoted to rest. This cycle can be repeated for an indefinite amount of time, although the frequency of training may differ for each particular CrossFit lover, but the purpose of this work is intensive workload for several days in a row, and this is the general rule for CrossFit.

In the course of the study, a group of 10 CrossFit lovers (average age 26 years) performed two high-intensity WOD-training sessions at 24-hour intervals, both exercises included strength exercises and gymnastic movements. The difference between the two sessions was the metabolic workout performed at the end. In the first session, the metabolic workout was to complete the maximum number of rounds in 10 minutes, including 30 double jumps on the rope and 15 jerks in the rack (34 kg), the next day the metabolic training consisted of a 12-minute run of the maximum number of rounds including I row on the simulator for a distance of 250 m and 25 burrs with the touch of the target at a low altitude.

The results of the study showed that the crossfitter observed weakening of immunity from training, as evidenced by a decrease in the level of anti-inflammatory cytokines. Does this mean that you should not engage in crossfire? No, Dr. Chibana and his team came to different conclusions.

Researchers recommended the following options for crossfitters: a) reducing the volume of the load after intensive training for 2 consecutive days or, more preferably, b) increasing the interval between training sessions to 48 instead of 24 hours.

In both cases, we recommend active recovery, for example, swimming, cycling or yoga between days of high-intensity training. This will allow your body to relax from workouts that require a lot of effort, reduce the risk of injury and allow you to feel fresh at every training session.

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