5 March 2015
The importance of rest and what to do if you don’t really want to rest.
I was talking to a CrossFitter the other day and he was telling me that he was on an 8 day streak of doing wods. He didn’t take his normal rest day, because the WOD was just too tempting, and then he decided to work out on Sunday also. Maybe he got peer pressured into doing it, I dunno. Maybe he wanted to best his bestie, I dunno about that either. Anyway, that’s heroic and all, 8 days in a row, but with this type of training, it’s more than the body can really handle. Well, at least it is if you expect it to give high intensity, maximum output every time. There’s no besting the bestie in anything after 8 days, probably not even thumb wrestling. The typical prescription for work/rest is 3 days on, 1 day off. Getting 3 high intense workouts in is do-able and then getting one day off will mean you’re more ready to tackle Day 1 again at your highest intensity.
But, what do you do on Day 4 if you love the wod, or it’s really in your wheelhouse and you could take the top time of the day, or you just can’t imagine the thought of 1 day without fitnessing?
Here’s 5 things you can do if you fall into one or more of the categories above:
1. How about an active rest day? Doing something active that won’t leave you sore is a great way to keep moving, keep blood flowing, raise the body temperature when its -11 outside, and trigger those feel good hormones that come out of exercise. Ideas may include swimming in an indoor pool (YMCA, SUNY CORTLAND, ??), doing yoga, zumba (yes, zumba, some people like to dance I hear). In the winter you could go for a cross country ski, or snowshoe, or come row a bit. In the summer, running, cycling, kayaking, or mountain biking are also great active rest day activities.
2. Make it about mobility! Whether or not you like to admit it, you could benefit from being more mobile, and flexible. Watch some of K-Starr’s videos for things you can do at home. Or take some time out of your day to stretch. http://www.mobilitywod.com/
3. Use open gym to work on a skill or technique. I like to practice beautifying my handstands on my rest days. I’d like to someday appear as elegant as a former gymnast even though I really spent my childhood catching crayfish and wiping out on rollerblades.
4. Do the WOD, but keep it low intensity. This means, purposely scale back the weight or cut reps so you’re not sore the next day. If its Fran, use a 45/75 lb. bar for thrusters and cut the pullup reps in half or break the pullups into sets of 3 with timed rest between.
5. Catch up on other maintenance issues. Dial in your meal prep, take time to plan out snacks and meals for the next 3 days. Catch up on sleep, go to bed an extra hour earlier so you’re even more prepared for the next 3 intense days that lay ahead. Do something social. I hear laughing with friends is a great remedy to lots of ailments.
I’m not a scientist, but I did find this on the internet, so it must be true.
Workout of the Day
Tabata: Weighted Reverse Lunge Steps (65/45)
Tabata: Over the Bar Burpees
Tabata: Strict Press (65/45)
Tabata: AbMat Situps
*score = total reps of the least amount of each movement.
By D. Soprano
Posted on Wed, March 4, 2015
by D. Soprano