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The #1 Recovery Secret of CrossFit Pros

See how Sydney Wells proves that smarter recovery leads to stronger performances.

WORLD FITNESS PROJECT

ROGUE INVITATIONAL 2023

ROGUE INVITATIONAL 2023

CROSSFIT GAMES 2023

Novaa Athlete DNA

The Blueprint of an Elite

Veteran CrossFit Games, Rogue Invitational, and World Fitness Project pro — proof that progress isn’t just about training. It’s about how well you recover, and how consistently you show up.

Meet The Athlete

Name: Sydney Wells
Height / Weight: 5'6” / 155
Age: 30
Sports: CrossFit

Recovery Routine:

Ice Bath

Red Light Therapy

Clean Diet

Competitive History

CrossFit Games: 28th (2023)

Semifinals: 4 time individual competitor Rogue: 12th (2024)

World Fitness Project: Currently sitting in 11th overall

PR Highlights

Clean: 250 lb

Snatch: 185 lb

1 mile run: 5:36

Back Squat: 320 lb

400m run: 53.9 (College track)

Tips Straight From the Pro

Set New Records. Bounce Back Faster.

What Works

Maintain a steady breathing rhythm—inhale through the nose, exhale through the mouth.
Use quick, efficient strides instead of long, overreaching steps.
Try to land lightly on the middle of your foot, right under your body. This reduces impact, improves efficiency, and helps you keep a smoother stride.

What to avoid

Slouching your shoulders. This can restrict your lungs.
Don’t skip your warm-up – running cold increases injury risk. Do drills or dynamic stretches first.
Starting at too fast of a pace and not being able to maintain it.

Recovery Tips

Use red light therapy on calves and knees for 15–20 minutes post-run. I would also recommend stretching your hamstrings, calves, and hip flexors. Make sure you also rehydrate and refuel!

What Works

Keep the bar close to your shins and thighs.
Engage your lats by pulling the bar “into you” before lifting.
Drive through your heels and push the floor away.

What to avoid

Loading your spine instead of your legs by rounding your back.
Letting hips rise faster than your chest.
Overextending at the top.

Recovery Tips

Apply Novaa Light Pad to hamstrings, glutes, and lower back for 15–20 minutes. This will help to reduce tightness.

What Works

Keep the bar close and use your hips! Be powerful!
Catch the clean with elbows high and core braced.
For the jerk: Dip straight down and drive!

What to avoid

Catching the clean with elbows low—this will put too much pressure into your wrists.
Rushing the jerk. Be patient and make sure your set up is how you want it!
Pressing the bar overhead instead of driving through your legs.

Recovery Tips

Use red light therapy on shoulders, traps, I use the Novaa Light Pad! You can also stretch your lats, triceps, and hip flexors and foam roll your upper back and quads.

Running

What Works

Maintain a steady breathing rhythm—inhale through the nose, exhale through the mouth.
Use quick, efficient strides instead of long, overreaching steps.
Try to land lightly on the middle of your foot, right under your body. This reduces impact, improves efficiency, and helps you keep a smoother stride.

What to avoid

Slouching your shoulders. This can restrict your lungs.
Don’t skip your warm-up – running cold increases injury risk. Do drills or dynamic stretches first.
Starting at too fast of a pace and not being able to maintain it.

Recovery Tips

Use red light therapy on calves and knees for 15–20 minutes post-run. I would also recommend stretching your hamstrings, calves, and hip flexors. Make sure you also rehydrate and refuel!

Deadlift

What Works

Keep the bar close to your shins and thighs.
Engage your lats by pulling the bar “into you” before lifting.
Drive through your heels and push the floor away.

What to avoid

Loading your spine instead of your legs by rounding your back.
Letting hips rise faster than your chest.
Overextending at the top.

Recovery Tips

Apply Novaa Light Pad to hamstrings, glutes, and lower back for 15–20 minutes. This will help to reduce tightness.

Clean & Jerk

What Works

Keep the bar close and use your hips! Be powerful!
Catch the clean with elbows high and core braced.
For the jerk: Dip straight down and drive!

What to avoid

Catching the clean with elbows low—this will put too much pressure into your wrists.
Rushing the jerk. Be patient and make sure your set up is how you want it!
Pressing the bar overhead instead of driving through your legs.

Recovery Tips

Use red light therapy on shoulders, traps, I use the Novaa Light Pad! You can also stretch your lats, triceps, and hip flexors and foam roll your upper back and quads.

Your Partner in recovery

Novaalab changed my life

I Finally Found What Works

I’ve tried sauna, cold plunge, PT you name it. Nothing made the difference that the Novaa Light Pad has. It’s a huge game changer for my recovery.

Versatility That Fits Anywhere

I love that the pad straps on wherever I need it—my hip, my knee, anywhere. That flexibility makes it part of my daily routine.

Progress Without Shortcuts

Recovery fuels growth just as much as training. With red light therapy, I can stay consistent, bounce back faster, and keep showing up ready.

Get Yours Now

Scientifically proven by more than 3,000 clinical studies

Thousands of clinical studies demonstrate that red light therapy improves recovery times, enhances muscle repair, reduces inflammation, and increases mobility - benefits now available through NovaLab devices.

Observational Study

83%

reduction in muscle damage markers. Leading to faster recovery while reducing the risk of fatigue-related injuries.

57%

improvement in performance. Red light therapy has been shown to enhance muscle endurance and recovery.

53%%

more repetitions performed in resistance exercise. By enhancing muscular endurance in training, which could allow athletes to hit new performance bests in their sport.

Based on findings published by OnPoint Neuro (Leal-Junior et al., 2018

www.researchgate.net/publication/299354487 _Photobiomodulation_therapy

Sydney’s Recovery Go-To

Get back to peak form faster

“Progress comes from steady effort and smart training—not shortcuts! Good things come to those who work hard and put in the time. You got this!” - Sydney

Medical-Grade Technology

Penetrates up to 2 inches deep into sore muscles and joints, reaching damaged cells where recovery begins to accelerate healing after intense workouts.

High Power Output

Get the same professional-grade therapy (150 mW/cm² at contact) used in sports medicine clinics right to your home, hotel, or gym. Offering maximal relief from fatigue, stiffness, and pain without expensive clinic visits.

Quick 20-Minute Sessions

Lightweight, flexible design (16.3" x 7.9", only 0.6 lbs) fits in gym bags and travel cases, delivering effective recovery benefits in just 20 minutes anywhere you train

Get Novaa Knee Ultra

Designed For Recovery

When can it help you?

Research shows the Novaa Light Pad may reduce inflammation and muscle discomfort, helping relieve minor back pain and stiffness after high-volume workouts like Murph.

Research shows the Novaa Light Pad may reduce inflammation and muscle discomfort, helping relieve minor back pain and stiffness after high-volume workouts like Murph — and every brutal WOD that comes before or after it.

Speed up your body's natural repair process after intense training sessions so you can maintain consistent performance without extended downtime.

Research shows the Novaa Light Pad may help reduce inflammation by boosting circulation and promoting tissue repair supporting faster recovery and less soreness throughout the body.

After Murph

Research shows the Novaa Light Pad may reduce inflammation and muscle discomfort, helping relieve minor back pain and stiffness after high-volume workouts like Murph.

Red light therapy may help the following:

Lower back stiffness from high-rep squats
Shoulder fatigue from push-ups and pull-ups
Joint soreness after long-duration workouts
Muscle tightness from weighted runs
Inflammation from full-body volume training

Post-WOD Recovery

Research shows the Novaa Light Pad may reduce inflammation and muscle discomfort, helping relieve minor back pain and stiffness after high-volume workouts like Murph — and every brutal WOD that comes before or after it.

Red light therapy may help the following:

Muscle soreness from high-rep workouts
Tightness in shoulders, back, and hips
Stiff joints after barbell cycling or bodyweight volume
Back discomfort from movements like deadlifts and wall balls
Inflammation after intense metabolic conditioning sessions

Muscle Recovery

Speed up your body's natural repair process after intense training sessions so you can maintain consistent performance without extended downtime.

Red light therapy may help the following:

Extended recovery time between training sessions
Exercise-induced muscle fatigue and soreness
Enhance muscle strength and endurance capacity
Muscle atrophy during rehabilitation periods

Inflammation

Research shows the Novaa Light Pad may help reduce inflammation by boosting circulation and promoting tissue repair supporting faster recovery and less soreness throughout the body.

Red light therapy may help the following:

Localized swelling in joints or soft tissue
Chronic inflammation in overused areas
Muscle tension caused by internal inflammation
Reduced mobility from tissue irritation
General post-workout inflammatory response

Rated 4.17 Reviews

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Speed up recovery after high-volume WODs and Hero workouts

Reduce muscle strain from squats, lunges, and wall balls

Reduces post-workout soreness in the back, joints, and neck

NOVAA LIGHT PAD

16.3" x 7.9" / 450 LEDs

$349.90 /pad

NOVAA LIGHT PAD XL

23.6" x 19.7" / 1200 LEDs

$599.90 /pad

Novaa Light Pad

Novaa Light Pad XL

Medical Lights

450 LEDs

150 Red (660 nm) + 300 IR (850 nm)

1200 LEDs

400 Red (660 nm) + 800 IR (850 nm)

Key Advantage

Compact & targeted

easy to wrap and treat focused zones

Powerful & broad

covers more area in less time

Secure checkout

Free shipping

up to 3 year warranty

60 day guarantee

Ship to:

USA

Ship to

USA

Canada

Get it by:

NOVAA LIGHT PAD

See it In Action

How to Use Novaa Light Pad

Step 1: Wrap it

Place the NOVAA LIGHT PAD directly on the target recovery area. The flexible design contours to your body for maximum contact with sore muscles or joints.

Step 2: Adjust it

Use the patented remote to select your desired intensity level and pulse mode based on your recovery needs and comfort preferences.

Step 3: Feel the Benefits

Relax for your 20-minute therapy session while the advanced light technology works to reduce soreness and accelerate your body's natural recovery process.

Choose your kit

"Respect the process—don’t rush what takes time. Recovery fuels growth just as much as training, and the Novaa Light Pad makes that recovery smarter.You got this!"

- Sydney Wells

You have a question? Read our FAQ

Why should I choose Novaalab over other brands?

✅ Proven Quality and Customer Trust: With over 100,000 satisfied customers in the US and 1,000+ five-star reviews, Novaalab is a name you can rely on.

✅ Premium Quality Standards and Warranty: Designed to the highest standards, our devices include a 1-year warranty with the option to extend for an additional 2 years*.

✅ 60-Day Risk-Free Trial: Try our products for 60 days with confidence. Experience the benefits firsthand, knowing you can return them hassle-free if you're not satisfied.

✅ Fast and Reliable Shipping: US-based customers receive their orders quickly, typically within 2-5 days, so you can start using your device sooner.

✅ Best-in-Class Customer Service: Our dedicated team ensures an exceptional experience, with a 4.86/5 customer rating to back it up. We're here to assist you every step of the way.

Technical Specification

Certifications: CE, RoHS

Size: 16.3" x 7.9"

Medical Lights: 300 x Infrared 850 nm lights + 150 x 660 nm lights for a total of 450 light chips

Irradiance output power: - at 0": 150 mW / cm² - at 1": 120 mW / cm² - at 3": 45 mW / cm² - at 6": 25 mW / cm²

LEDs lifetime: 50,000+ hours

Weight: 0.75 lbs

Whats in the box?

1 x Novaa Light Pad
1 x Intelligent remote control
1 x Power Cord
1 x Connecting Wire
1 x Adaptor
1 x Stretchy strap
1 x User manual

Is Novaa Red Light Therapy safe and are there any side effects?

Yes, Novaa Red Light Therapy is safe to use at home. Our devices are designed with the highest standards of safety, using medical-grade materials that are durable and non-toxic. Red light therapy is non-invasive and supported by over 3,000 clinical studies validating its safety and effectiveness.

While there are no known long-term negative side effects, here are a few considerations to ensure safe and effective use:

Skin Sensitivity: Some users may experience mild redness or irritation, especially with overuse or if they have sensitive skin. To avoid this, follow the recommended session times and instructions.
Skin Dryness or Tightness: If your skin feels dry after a session, applying moisturizer can help.
Temporary Symptoms: Occasionally, users may notice slight redness or mild discomfort as part of the natural healing process.

Safety Tips:

Use the device as directed, limiting sessions to 10–20 minutes per area, 3–5 times a week.
Avoid prolonged exposure or placing the device too close to the skin to prevent overheating.
If you’re pregnant, breastfeeding, taking photosensitizing medications, or have a history of skin cancer, consult a healthcare provider before starting therapy.

At Novaalab, we prioritize your safety and satisfaction. If you have any concerns or need guidance, our team is here to help!