If you have ever had the pleasure of working out at a CrossFit gym, then you already know that WOD stands for "Workout Every Day." While this mantra is contagious,

it doesn't leave anytime in your routine for recovery. 

A recent study published in Frontiers In Physiology concluded that CrossFitters who had performed two consecutive days of extremely intense

exercise had reduced levels of the proteins that fight inflammation. In other words, their immune systems were depressed. The researchers final recommendation is to take a rest day after 2

consecutive days of workouts, especially if you are recovering from an illness.

A study in Journal of the International Society of Sports Nutrition found that those who took a pre-workout supplement 20 minutes before kicking off an anaerobic workout, experienced an increase of overall

workload. There were significant improvements when performing exercises like medicine ball puts, vertical jumps, one-rep max bench presses, and sprints. Researchers on this study recommend a pre-workout supplement, which contains caffeine, BCAAs, creatine, beta-alanine,

arginine, and B vitamins.

Riding in extreme heat takes a toll on both your physical endurance and your overall disposition. According to a study in Medicine & Science in Sports & Exercise, the best way to

push through the rough parts of the ride is to give yourself a pep talk. As far as endurance sports go, at a certain point it really becomes an internal

battle or as they say, mind over matter. Engaging yourself makes you sharper mentally, because you are better equipped to navigate the rest of the course. The key is to focus

on what you have accomplished and the benefits of finishing strong.

According to a recent study in the Journal of Strength & Conditioning Research, greater strength gains are made when lifting lighter weights with a full range of motion than when lifting heavier

weights and performing half curls. The advantage to doing the full curl is more control and a better eccentric contraction which engages your triceps.

Now this one might draw out a few skeptics, but a new study in the Journal of Applied Physiology concluded that lifting heavier weights does not necessarily equal more strength. Regular exercisers

who lifted half of their usual weight gained just as much strength as those who lifted about 90 percent of their max after 12 weeks. How is that possible? Their total

load was the same because the reps were doubled for those who lifted lighter weights. 

Let's do the math: If you lift 10# x 20 reps = 200#, and if you lift

20# x 10 reps = 200#