If you’ve ever stood up the day after a workout and thought, “Wow… my legs forgot how to work,” you’re not alone. Post-workout soreness (aka DOMS) is a normal part of CrossFit—especially when we lift heavier, increase volume, or try new movements.
The good news: you can absolutely continue to work out even when you’re sore.
In fact, light-to-moderate training often helps soreness by increasing blood flow and speeding up recovery. You may not hit a PR every day—and that’s okay. Showing up and moving well still counts.
Here’s how to recover smart while staying consistent:
1. Keep Moving
Active recovery is powerful. Easier cardio, lighter loads, controlled tempo, or a recovery-focused class can help reduce stiffness - at 271 we call this a "move day". You want to avoid complete inactivity unless something feels off.
2. Scale Intentionally
Being sore is a great time to really focus on movement quality. Reduce weight, reps, or intensity and prioritize good mechanics. This is smart training, not backing off.
3. Hydrate Well
Muscles recover better when you’re hydrated. Drink water throughout the day and consider electrolytes if you’re sweating a lot.
4. Fuel Your Body
Protein helps repair muscle, and carbs help restore energy. Consistent, real-food meals make a big difference in how quickly you bounce back.
5. Sleep = Recovery
Most recovery happens outside the gym. Aim for quality sleep whenever possible.
6. Mobility & Soft Tissue Work
Stretching, foam rolling, massage tools, or even a hot shower can help reduce tightness and improve how you feel heading into your next session.
7. Listen to the Difference Between Sore and Hurt
General muscle soreness is normal. Sharp pain, joint pain, or anything that changes your movement pattern is not. When in doubt, talk to a coach.
Soreness is not a stop sign—it’s part of the process. Stay consistent, train smart, and trust that your body adapts.
As always, grab a coach if you want help scaling or modifying a workout. We’ve got you covered.
See you at the Box!
The Coaching Team at CrossFit 271 💥
