Rest and Recovery
Often times, we plan on taking a day off but are enticed by a WOD that looks too “fun” to miss. Or, we see a certain lift and want to be there for it. I have been in that situation plenty of times, and from speaking to several of you, it also is something that goes through your head. However, we must fight that urge and be smart about our recovery days. They are almost as important as the days we spend in the box.
Recovery is critical to the success of any program, whether it be CrossFit or other forms of exercise. Each athlete, regardless of skill/fitness level, will need to incorporate 2 to 3 days of recovery into the weekly routine. Common cycles are 3 days on, 1 day off or 2 days on, 1 day off. You will need to listen to your body to achieve better performance.
The following are a few examples:
The following are a few examples:
3 Days on, 1 Day off
DAY
|
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
| |||||
ON
|
ON
|
ON
|
OFF
|
ON
|
ON
|
ON
| ||||||
DAY
|
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
| |||||
OFF
|
ON
|
ON
|
ON
|
OFF
|
ON
|
ON
| ||||||
2 Days on, 1 Day off
DAY
|
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
| |||||
ON
|
ON
|
OFF
|
ON
|
ON
|
OFF
|
ON
| ||||||
DAY
|
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
| |||||
ON
|
OFF
|
ON
|
ON
|
OFF
|
ON
|
ON
| ||||||
If life is easier with a 5 day on, 2 day off pattern, do not hesitate to employ it. The difference in potential between the varying work-rest cycles may not warrant restructuring your entire life to accommodate the more effective pattern. You have families and commitments, we understand. When we program our WODs, we do so with the intention that people will fall into one of these categories. When you come 4-5 days in a row, it becomes counterproductive and can lead to injury. Use rest days for active recovery by focusing on a Mobility WOD. Work tight areas like the hips, shoulders, and T-spine. Utilize the foam rollers and bands. If you are unsure what to do for mobility, ask a trainer.
Warm Up
Coaches Choice
Skill
Ring Dip Progression and Modification
Metcon
"Wilmot"
6 rnds:
50 Squats
25 Ring Dips
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