How to Optimize Your Recovery and Rest Days

July 30, 2023 by
Photo Credit: Instagram @kieferlammi

With the 2023 CrossFit Games being the most competitive event of the season, we can’t help but reiterate the importance of recovery. 

First, let’s start with the basics from Training Think Tank Coach, Kyle Ruth.

List of recommendations in order of priority:

  1. Prioritize sleep: This is where the real recovery happens. Have a consistent bedtime and wake-up time, and hold yourself accountable to that. 
  2. Prioritize rest: Rest can take different forms for everyone, but simply, do things that allow you to recharge to be able to go again.
  3. Stay hydrated: Even though we talk a lot about nutrition and fueling, water is much more of an essential "nutrient" than carbohydrates and hydration is so much more than replacing water.
  4. Have a nutrition plan: Create nutrition habits that ensure you are refueling consistently after training. Unsure where to start? Hire a coach.
  5. Experiment with recovery modalities: Take time to explore your options and choose 1-2 that make the biggest difference for you that you can do on a consistent basis.

This content is available exclusively to Members

Become an member and start enjoying full access to all our community and sports content, and an ad-free experience.


  • Exclusive content
  • Ad-Free web/app experience
  • Comments on articles
  • Exclusive 15% WIT discount
  • $1 per month for the first 4 months, $8 each month after

  • Exclusive content
  • Ad-Free web/app experience
  • Comments on articles
  • Exclusive private Facebook Group
  • Regular coffee breaks hang outs
  • Exclusive 15% WIT discount
billed annually

Already a member? Log In.

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.