One of the biggest things you’ll notice during the CrossFit Open is that the workouts themselves aren’t drastically different from what we do in class. However, the intensity of the atmosphere, the adrenaline, and the buildup can take a bigger toll on your body—especially when it comes to recovery.
The Open is a big shock to your nervous system, particularly if you’re not used to the level of intensity it brings. So, as we move through these next couple of weeks (and the week after), here are a few key recovery strategies to help you perform at your best while minimizing fatigue and injury. That said, everyone has different stressors in their daily lives, so adjust accordingly and listen to your body—don’t push through pain if it’s sending you warning signs!
1. Dial Back the Heavy Lifting
This isn’t the time to chase PRs. You’ll notice that our programming during the week focuses on moderate or light loads. This helps you conserve energy so that when the Open workout rolls around, you can give it everything you’ve got.
If you push heavy weights between Open workouts—especially to the point of failing reps—you’ll likely burn out your nervous system by the end of the three weeks. This can leave you feeling drained for weeks afterward and increase your risk of injury. Keep your training smart and controlled outside of the Open events!
2. Prioritize Sleep
This is arguably the most important factor in recovery. If you’re not getting high-quality sleep (not just enough hours, but deep, restful sleep), your body isn’t recovering as well as it could be.
Deep sleep is when your body releases growth hormones and physically repairs itself. Without it, you’re more prone to injuries, fatigue, and performance dips. If there’s one thing you focus on during the Open, let it be better sleep—your body will thank you.
3. Keep Nutrition Simple and Effective
I might be biased, but I’ve seen time and time again that the simple approach to nutrition works best. Many people overcomplicate it, thinking there must be some magical secret—but the truth is, consistency in the basics delivers the best results.
CrossFit’s nutrition prescription is straightforward and highly effective:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.”
No gimmicks, no fads—just real, whole foods that fuel performance and recovery. Give it a try and see the difference!
4. Disney Cardio (Yes, Really!)
Hear me out on this one! There’s actually a reason behind listening to Disney princess music while doing steady-state cardio. Here’s how it works:
- Pick a low-intensity movement—walk, jog, row, ski, bike, or mix them up.
- Maintain around 120 beats per minute and nasal breathe throughout.
- Do this for 40+ continuous minutes while listening to Disney music (you can find playlists on Spotify).
Why does this work?
When we’re under stress—whether from workouts, work, family, or life in general—our bodies produce lactate. Many people mistakenly call it lactic acid, but that’s a whole other discussion! The point is, stress (physical or mental) leads to a buildup of lactate in your system.
The goal of this type of cardio is to absorb lactate rather than produce more of it. By keeping the intensity low and staying relaxed, you help clear lactate, improving both physical and mental recovery. However, there’s one key rule:
💡 Stay present. Don’t think about your to-do list or upcoming responsibilities during this session—otherwise, you’ll create more stress and defeat the purpose. Just enjoy the movement and let your body recover.
If you want to dive deeper into the science behind this, feel free to ask—I’d love to chat about it!
Final Thoughts
These are just a few simple yet highly effective ways to optimize your recovery during the CrossFit Open. But the biggest takeaway? Listen to your body.
If it’s telling you to slow down, don’t ignore the signs. After the Open wraps up, give yourself another week or two before going full send again. Let your body, nervous system, and mind reset so that when you come back, you’re stronger, refreshed, and ready to set new goals for the year ahead.
Train smart, recover well, and enjoy the Open! 💪🔥