From training to recovery: A Q&A with CrossFit pro Justin Medeiros

For athletes like Justin Medeiros, the CrossFit Games are the culmination of a year’s worth of focus and grueling training. Set to take place in Fort Worth, Texas, this year's Games promise to be the ultimate test of fitness. Competitors will face as many as 15 events over the course of the four-day event, all vying for the coveted title of Fittest on Earth.

“So we're hitting three or four events per day and we don't really know what they're going to be,” Medeiros explains. This unpredictability demands an athlete who is prepared for anything and everything, and Medeiros is no exception. 

As he gears up for the competition floor on Aug. 8, the California native is pushing himself through two intense training sessions a day, totaling around three hours of movement.

“We’re in it now for sure,” Medeiros says, emphasizing the intensity of his preparation.

Yet, for Medeiros, training is only part of the equation. “We don't really run out of time in a day to train. We run out of energy and recovery,” he says. “For me, recovery is the biggest part of my preparation for the Games outside of just the training. If you can't recover, then you can't train.”

So, what’s the secret to Medeiros’ recovery? Look no further than the Valaris contrast therapy tub from Michael Phelps Chilly GOAT Cold Tubs by Master Spas.

Contrast therapy, which alternates between hot and cold water immersion, is a powerful tool for recovery. It helps reduce muscle soreness, decrease inflammation, and improve circulation, ensuring athletes like Medeiros can bounce back quickly and train at their peak day after day.

Contrast therapy for CrossFit athletes

One of the hottest trends in fitness is going cold — and then hot, and cold again. Known as contrast therapy, the practice dates back to ancient civilizations. However, contrast therapy has gained significant traction among athletes, making its entrance into the fitness world in the past few years. 

Whether they are everyday athletes or people trying to compete at their best, people are just trying to better themselves every day,” Medeiros says. “And I think just a lot of the research out there that shows (contrast therapy) can make significant differences in your everyday life.” 

For Medeiros, that means using his Valaris contrast therapy tub four to five times a week. Part hot tub, part cold tub, it allows Medeiros to hit his training sessions refreshed and ready to tackle whatever the CrossFit Games throw his way.

“I think the physiological responses that you get from heat and the cold exposure definitely translate over to CrossFit,” he says. “Even getting your body just used to being in high heat, I think that's very valuable, especially with the Games taking place in Texas. There's gonna be a lot of humidity, a lot of heat and getting your body used to it.”

The benefits of contrast therapy for CrossFit athletes go beyond becoming heat acclimated. 

Accelerated muscle recovery 

At its core, CrossFit is about constantly varied functional movements done at a high intensity. While that approach to training can help you get fit, it’s also going to make your muscles feel sore and fatigued. Contrast therapy accelerates muscle recovery by promoting blood flow and flushing out metabolic waste products. The hot water phase increases blood circulation, delivering oxygen and nutrients to the muscles, while the cold water phase reduces inflammation and numbs pain. This combination helps you recover faster and get back to your training regimen without prolonged downtime.

Reduced inflammation

CrossFit athletes often experience microtears in their muscles due to high-intensity exercises. These tears cause inflammation, leading to soreness and stiffness. The cold water immersion in contrast therapy helps constrict blood vessels, reducing swelling and inflammation. This not only alleviates pain but also speeds up the healing process, allowing you to maintain a consistent training schedule.

Better blood flow

You’ve probably heard that it’s important to keep your blood flowing. As an athlete, though, it’s more important than you think. Blood delivers oxygen to your tissues, making good circulation essential to muscle recovery and overall performance. 

The alternating hot and cold water immersion of contrast therapy stimulates blood vessels, enhancing circulation throughout your body. This increased blood flow helps deliver essential nutrients and oxygen to your muscles, promoting faster healing and reducing muscle fatigue. This improvement in circulation also helps flush out lactic acid, further speeding up your recovery.

Improved range of motion and flexibility

Not hitting depth on your squats? Is your shoulder mobility getting in the way of a new one-rep max on the snatch?

CrossFit athletes need to be able to work through a wide range of motion to perform complex movements efficiently and safely. A contrast therapy protocol can enhance that range of motion and flexibility. The heat helps relax muscles and improve tissue elasticity, making it easier to stretch and move freely. 

Pain relief

CrossFit workouts can sometimes lead to muscle and joint pain. The cold water phase of contrast therapy is a natural pain reliever, numbing sore areas and easing discomfort. This immediate relief means you can keep pushing through your training sessions with fewer interruptions, maintaining your progress and staying on track to crush your goals.

Boosted immune system

There’s nothing like the disappointment of planning out your training schedule so you feel ready for a local competition or a hero workout like the Murph, only to wake up feeling sick. 

Regular contrast therapy sessions can give your immune system a serious boost. Improved circulation and reduced inflammation help your body fight off infections and illnesses more effectively. For CrossFit athletes, a strong immune system means fewer sick days and more consistent training.

8 questions with CrossFit pro Justin Medeiros

Justin Medeiros stormed onto the CrossFit scene in 2020, finishing third in his Games debut and being named Rookie of the Year. He came back even stronger in 2021, winning the entire competition and earning the title of Fittest Man on Earth. And he did it again in 2022.

But the 2023 Games didn’t go the way he had hoped. 

“Once you've been at the top, it's kind of hard not to be there again,” Medeiros says. “I like visualizing that on those days when I’m sitting in the cold tub — when it's hard you don't want to do it. I just keep that goal in mind and that's what kind of keeps that drive going.

“I'm just really excited to get back out on the competition floor.” 

The Chilly GOAT team recently talked to Medeiros about how he’s preparing for the games and how he’s prioritizing recovery with his Valaris contrast therapy tub.

What does the last two weeks of training look like before you head to the CrossFit Games? 

“I’m starting to taper my training in the lead up to the Games. The intensity doesn't go down crazy, but the volume will definitely decrease,” he says. “These next two weeks are just trying to fit in every little piece that you can think of and making sure that your body's ready. Honestly, you're not going to get that much fitter in two weeks. 

“So it's just making sure that we're touching on all the different movements, making sure the body's feeling good and healthy and just being prepared for all that volume that we're going to see at the games.” 

Does your training and your recovery change as you lead up to the CrossFit Games? 

"Honestly, it doesn't change that much,” Medeiros says. “I try to stay as consistent as possible. The most difficult part is that I can't take my Chilly GOAT with me to the CrossFit Games.” 

Talk to me about how you use your Valaris. 

“Getting that contrast in back and forth between the hot tub and cold tub has been huge. It's just so easy to be able to kind of get in the hot tub and hop right back into the cold tub on the other side. I think it's just been a huge game changer. I think one of the things that surprised me most about it is that the temperature holds so well.” 

Has the Valaris contrast therapy tub changed how you approach recovery this CrossFit Games season?

“I think I've done more cold therapy this season leading into the Games than I have before because of the ease and having it right outside my gym. At the Games, we finish events and everyone's hopping in cold tubs after, but I don't think a lot of people do that from day to day in their own training. It's been really awesome to kind of get a feel for that, learn how my body's responding and even just trying to get your temperature down on those hot days. 

“I think it's just such a wide range of use — from hopping in in the mornings to start your day to using it mid sessions to cool off from the heat. It's been very awesome.” 

How do you incorporate cold plunging so you can maximize training sessions and your recovery?

“It's still  a work in progress trying to figure out exactly how to incorporate it. I experiment with that stuff all the time. But for me, long as I'm not doing any strength training, I'm hopping in that Chilly GOAT after every session. 

“You kind of want some inflammation in your body at certain points and that's how you gain that muscle and your body's gonna adapt to that. But you need to recover at the same time. I think finding that balance has been awesome for me.” 

Has cold water immersion influenced your mindset going into this year’s CrossFit Games?

"I think doing cold exposure builds mental fortitude. Knowing that you have to do something hard every day is a huge benefit for everyone. For me, I train four to six hours a day during the season, always pushing myself. I’m always looking for challenging things to do.

“I believe everyone should do at least one hard thing a day or something they don’t want to do but will benefit them. Everyone knows that feeling after the fact — you feel great. It’s like going to the gym; it’s hard to get there, but no one leaves the gym unhappy or regretting they went. That’s what cold exposure is like. No one wants to get in, but once they’re out, they feel amazing."

Do you have a contrast therapy protocol you follow to optimize your recovery?

“My contrast therapy routine depends on the time and how I'm feeling. I do two to three rounds of 15 minutes hot, and then I do two minutes and 34 seconds of cold. A lot of the data has been between two or two to three minutes and 34 is my favorite number. So I do two minutes and 34 seconds. But after that, my body just feels so good.

“The hot tub side of the Valaris is always at 104 (degrees) when I'm in it. My cold tub is set at 47. Same kind of thing. Forty to 50 degrees is the recommended range, and 47 was my old football number. So I have it set at 47, which is plenty cold for me. “

What motivates you to continue pursuing CrossFit?

"For me, I love CrossFit. Whether I'm doing it for sport or just for fun, I’m going to be doing it. Success comes when you combine that passion with hard work and determination, leading to really awesome results."

Choosing the best contrast therapy tub

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