SNATCH DEADLIFT

Bubble Bath for the CrossFitter's Soul, aka ....Your Body.

Posted by Nikki Graham

One of the most common questions I get asked by members at the box has an answer SO simple that it is almost TOO easy. Intrigued? You should be! This topic is of the utmost importance to everyone that steps into the gym, and that means you. The question is, "What can I do to be a better CrossFitter?" My answer is always "recover properly". I get the strange “okay what else” look almost every time but it's so true! Adequate sleep, fish oil, nutrition, ice, heat, and mobility are all staples that should be a part of every single athletes daily routine. Without proper recovery, ones body cannot optimally develop cardio respiratory endurance, speed, stamina, coordination, strength, power, agility, balance, accuracy, and flexibility (Sound familiar? Its the10 general, physical skills!). Today I would like to emphasize and define the parameters of the epsom salt bath, a super tool in recovery.

Epsom Salt or Magnesium sulfate, its scientific name, has been shown to help muscles relax and reduce inflammation. Epsom Salts are a strong vasodilator, which means they will increase blood flow to the muscles as well as the surface of the skin. In addition, the magnesium absorbed through your skin helps build strong bones, manufactures proteins, and releases energy from muscles, in addition to numerous other benefits. Take one or two baths per week and you’ll notice a big difference in how you feel and recover. Ideal time is 15-25 minutes and you want the water as hot as you can stand it. Two cups of Epsom salt per bath is plenty. There are many bath "recipes" that you can experiment with. In addition to the above mentioned benefits, studies have shown that Magnesium may also offer other benefits, to include less stress and improved sleep, helping muscles and nerves function properly, making insulin more effective, improving oxygen use and helps regulate activity of 325+ enzymes. The sulfates aid in flushing toxins and also improve on the absorption of nutrients.

I am quite sure that all of you ice addicts out there are losing your minds right now and are thinking that there is no way that the Epsom salt bath could be as beneficial as the soul-sucking, expensive, goose-bumping ice bath. I challenge you to try it! I would do a comparison for you but I'm too busy sipping my red wine as I recover in my hot bath. Don't judge me…. Baths aren't just for babies and break-ups anymore.

ALL LEVELS:

5x1 for 1RM

*Rest 2mins btw sets

Extra Credit:

3x15 GHD sit-ups

3x30 straight leg sit-ups