Coach Dan's Sunday Spotlight 1.14.2024

Dan Adamson
January 14, 2024
Coach Dan's Sunday Spotlight 1.14.2024

Good Afternoon CFTP!

New Year's Goals Checkpoint

This is your goals checkpoint. Stop now and send me your progress report on your goals:

Here's mine:
Run 500 Miles: 11.9 Miles Ran (Ran a 5k and kept it under 10 minute miles.)
4 Days a week of CrossFit: Worked out 4 days this week!
Sub 18% body Fat: Diet is trending in the right direction. Getting better at stocking the snacks and food to keep me from my kid candy cravings. Drinking Elmnt Salt water drinks to curb my soda addiction.

Martin Luther King Day Schedule

We will be having the following hours tomorrow:
6:30/7:30/8:30 AM
4 and 5 PM 

Remember that for everyone who has the Unlimited pass, it comes with off hour access via the HybridAF app. You can come in anytime off hours. Be sure to utilize this if you can't make the regular times.


Sorry for the noise on the construction. This will be an inconvenience for the next little bit as we build a new Shower/bathroom, a kids room and separate fully from the other side.

Dexabody Side Hustle

I have been in contact with Dexabody and I will be sending out an email to all who tested tonight. look out for another email from me to sign up for the side hustle!


With the new year and consistency, you are bound to feel that soreness. Here are a few tips that I have found helpful to keep your body from getting too sore and allowing yourself to stay consistent.


Water water water. I have preached this but never been great at it myself. Since getting back after my surgeries, my soreness levels have hit new heights but the #1 thing that has helped me is getting at least 100 ounces in a day, usually more.

How does water help with recovery?
Optimal hydration will help reduce inflammation and swelling from injury or soreness. It increases the blood flow and delivery of nutrients to the sore body parts and aids in the removal of waste products. It also lubricates your joints and transports nutrients to give you energy and keep you healthy. If you are not hydrated, your body cannot perform at its highest level.

Smart Consistency

A lot of times we don't want to come in the next day because we are sore. This is understandable but is not always the answer. Coming in the day after a hard workout and doing a lower level workout may actually be beneficial to recovery.
Sometimes after a heavy weightlifting session it may be smart to take a day off to help your muscles recover. Recovery is key. Studies show that when muscles break down, it takes up to 24-48 hours for that muscle to recover. So while it is super important to be consistent to create the habit, consider taking the day after aheavy weight day and make it more of a recovery day and going a couple levels down from what you may be used to doing.


How important is sleep to recovery? SO IMPORTANT!

Sleep is essential to muscle recovery mainly due to its effect on hormone secretion. Total sleep deprivation is known to alter not only blood hormones but also cytokines that might be related to skeletal muscle recover. (Cited: National Institutes of Health)

When you don't give your body enough sleep it can impair muscular endurance and strength. It can also delay your muscle recovery and increase the risk of injury and reduce muscle growth. It is recommended to get at least 7-9 hours of sleep every night.

Take care of yourselves. We come to the gym to become healthier human beings, not to just beat ourselves up. Be smart about your recovery so you can see the gains that you are desiring.

Coach Dan

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