If you’re serious about getting a better Open score, or just want to feel good training consistently, then you’ve got to take recovery seriously. Not in a “bubble baths and foam rolling” kind of way (though hey, foam rolling’s great), but in a structured, dialed-in way that works for your lifestyle.
After 18+ years doing CrossFit® and testing all sorts of protocols, I’ve landed on five things that have moved the needle for me. Some of them are easy to start today. Some take a little more effort.
But I promise: if you do even one of these consistently, you’ll feel it.
Let’s get into it. Ranked 5 to 1.
#5 – Contrast Therapy
(Sauna + Ice Bath on Recovery Days)
On my rest days, usually Wednesday and Sunday, I do three rounds of ice bath and sauna, back to back. A few minutes cold, then into the heat. Repeat. I also hit the sauna solo before bed most nights.
This might sound like influencer nonsense, but the science is actually rock solid. Cold exposure reduces inflammation and calms your nervous system. Heat helps boost circulation and eases muscle tension. The combo = you feel brand new.
Research indicates that cold exposure can reduce systemic inflammation by modulating immune responses and stimulating the vagus nerve, which plays a key role in calming the nervous system.
Similarly, heat therapy has been shown to increase blood flow through vasodilation, aiding in the removal of inflammatory agents and reducing muscle stiffness.
Combining both therapies can enhance recovery by leveraging their complementary effects on the body's healing processes.
The biggest mistake I see? People jumping into an ice bath right after training. Don’t do that.
You’ll short-circuit your muscle repair. Your body wants to be inflamed after training, it’s part of the rebuilding process. Save the cold plunge for full recovery days.
And no, you don’t need a $15,000 setup. Start with cold showers and a hot bath. Then build from there.
#4 – Eating Enough
(Like… Actually Enough)
You’d be surprised how many athletes train hard but eat like birds. Then wonder why they’re sore, tired, and not hitting PRs.
If your goal is performance, not aesthetics, then food is fuel. You’ve got to match your intake to your output. That means enough calories overall, and enough protein in particular. When I upped my daily protein intake to around 1g per pound of bodyweight, I noticed a massive difference in soreness and strength.
Also, don’t fall into the trap of “clean eating” that’s too low-calorie. You can eat real food and eat enough. Carbs aren’t the enemy. Skipping meals is.
So, where do to start? Start tracking your macros for a week. Just to see. Most people are under-eating and don’t even know it.
What does it actually look like to put this into action? Read more from our ultimate nutrition guide.
#3 – Training Volume: More Doesn’t Mean Better (Especially for Masters Athletes)
This one hit me hard as I got older: more training ≠ more gains.
When I was younger, I could train twice a day, five or six days a week. Not anymore. And honestly? I probably didn’t need to then, either.
Now it’s all about quality over quantity. I still push hard, but I respect recovery windows. I schedule deloads. I take full rest weeks. And I’ve cut the junk volume in favor of intentional, targeted work.
For Masters athletes especially, this mindset shift is critical. You can’t out-recover bad programming. Sometimes backing off is the smartest way to keep moving forward.
If your body always feels beat up, not from intensity, but from never-ending volume, it might be time to change the strategy, not just grind harder.
That’s where periodization comes in.
At WODprep, we don’t just stack workouts back-to-back. Our programs follow a proven structure: intensity waves, built-in recovery, and purpose behind every cycle, designed to help you peak when it matters.
#2 – Track Your Sleep and Create a Routine
You don’t need to geek out on sleep data like I do (I wear an Oura Ring every night), but you should have at least some awareness of your sleep quality.
Start by asking yourself:
- Do you wake up rested or wrecked?
- How many times are you waking up at night?
- Are you falling asleep easily, or scrolling for an hour?
My turning point was building a solid wind-down routine. Just like I have a morning ritual (coffee, walk, mobility), I now treat my evenings the same way: screen off, sauna session, sleep supplement, book, bed.
My room setup also made a big difference:→ Blackout curtains→ White noise machine→ Cool temperature (I use a bed cooling system)→ No screens in bed→ Earplugs if needed
It’s boring stuff, but man, it works.
If training hard is your priority, recovery needs to be part of the plan, and it starts with sleep. Building a consistent wind-down routine and using the right supplements can make a huge difference in how rested and ready you feel each day.
Want to dial in your sleep setup? Check out the full guide here →
#1 – Sleep MORE
(This One’s Not Optional)
Let me say it clearly: if you’re not sleeping enough, your training isn’t working like it could be.
Even if everything else is dialed, programming, nutrition, mindset, poor sleep will blunt your recovery. Full stop.
No, you don’t need to hit a perfect 9 hours every night. But let’s be real, you’re not going to crush your goals on 5 or 6 hours either. Most athletes need at least 7–9 hours of quality sleep consistently to truly recover and perform at their best.
That’s why I take a melatonin-free sleep supplement (I use Thirdzy) about an hour before bed. It’s got GABA, magnesium, L-theanine—stuff that helps your brain slow down without knocking you out cold or leaving you groggy in the morning.
If you're someone whose brain spins at night (like mine used to), adding a routine + a gentle supplement can make a huge difference.
Here’s my basic stack:
→ 1 scoop Thirdzy
→ 15–20 minutes in the sauna
→ Screens off, lights dimmed
→ Book or journal
→ Sleep
Feels simple, but once I committed to it, everything changed. Strength numbers went up. Recovery metrics improved. I wasn’t dragging into the gym the next day.
Start Small, Think Big: Build Recovery Habits That Actually Stick
One of the most helpful ideas I’ve picked up comes from James Clear (Atomic Habits): you don’t need to change everything overnight, you just need to start showing up like the type of person who would.
So if you’re thinking, “This all sounds great, but it’s just not me…” - flip the script.
Ask yourself: “What kind of person would consistently sleep more, eat better, and recover like an athlete?” Then start there.
Let’s say you want better sleep. Don’t go out and buy blackout curtains, a chili pad, and five new supplements all in one day. Start with one small thing, like putting your phone down 30 minutes before bed or taking Thirdzy every night.
Do that for a week. Then add the next thing.
Eventually, your nightly routine might look like mine. But it doesn’t have to start there. Stack habits over time, and you’ll be surprised how fast “this isn’t me” turns into “this is just what I do now.”
The Recovery Snowball
So, when you start stacking recovery wins, they build on each other. You sleep better → you recover faster → you’re less sore → you train harder → you perform better → and suddenly, your Open leaderboard spot climbs without you even tweaking your training volume.
That’s the WODprep way. We train hard. But we also recover hard.
Recover Smarter. Sleep Deeper. Train Harder.
If you’re ready to support your sleep and recovery the way your training deserves, Thirdzy PM Recovery Collagen could be the difference-maker.
No melatonin. No grogginess. Just real sleep and real results.
[Explore Thirdzy PM Recovery Collagen →]
– Ben
Your Questions Answered……
1. Should I use an ice bath right after training?
Nope, that’s a common mistake. Post-workout inflammation is part of the natural repair process, and cold plunging too soon can blunt those adaptations. Save contrast therapy (ice + heat) for your recovery days when you're not training.
2. How do I know if I’m eating enough for recovery?
Start by tracking your food for a week. Most CrossFit® athletes are under-eating without realizing it, especially protein and total calories. If you’re sore all the time or stuck on a plateau, under-fueling could be the issue.
3. Do Masters athletes need to train less?
Not necessarily less, but smarter. As we age, recovery takes longer, so periodization, planned deloads, and cutting volume becomes crucial. It's not about doing more, it's about doing what matters.
4. What’s the difference between “sleep hygiene” and sleep tracking?
Sleep tracking is awareness, tools like Oura Rings or Whoop can show patterns. Sleep hygiene is the habit side: consistent bedtime, no screens, blackout curtains, etc. Together, they help you recover deeper and wake up ready to train.
5. What’s the best supplement to help with sleep and recovery?
Look for a melatonin-free formula that works with your body’s natural rhythm. Thirdzy is a solid pick, it includes magnesium, GABA, L-theanine, and tryptophan to promote deeper, non-groggy sleep and muscle recovery.
6. How much protein should I eat if I train CrossFit® regularly?
A good baseline is about 1 gram of protein per pound of bodyweight per day. That might sound like a lot, but spreading it out over 3–4 meals (plus a shake if needed) makes it easier, and your recovery will thank you.
7. How many rest days should I take per week?
Two full rest days per week is ideal for most athletes, especially if training hard the other five. Wednesday and Sunday are common recovery days, great for contrast therapy, mobility work, and mental reset.
8. Do I need a sauna and ice bath to recover well?
Nope. Start simple, cold showers, hot baths, even just a consistent bedtime routine can make a big difference. High-ticket gear is great, but habits matter more than hardware.
9. Why do I feel sore even when I’m doing everything “right”?
Recovery isn’t just post-WOD foam rolling. It’s the full picture: sleep, nutrition, training volume, stress, and supplements. If one of those is off, soreness tends to stick around. Use the article’s five tips as a checklist.