9.7.16 “Himalaya”

September 06, 2016

How often should someone take a rest day?

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing we have to keep in mind is that we can’t sustain that high intensity every single day; otherwise our body ends up breaking down. So this begs the question of how often should someone take a rest day?

CrossFit.com follows a strict 3 on 1 off program, which means 3 days of doing the workouts and taking the following day to rest. All athletes will need that day of rest in order to allow the muscle tissue to regrow and the body to recover from the training. If you do not rest your body properly you will not be able to perform at 100% and you will not be able to make the proper gainz you desire.

At CF Bridgewater and Dartmouth, we offer programming 7 days a week, Monday-Sunday. We realize not everyone’s schedule is the same and some will come in on certain days, and some on others. We do not program all 7 days thinking that anyone would train all these days, you should hit a max of 5 days a week, following the 3 on 1 off rule.

We do understand that some folks can not make any weekend workouts and like to come in Monday-Friday and take the weekend off (5 on and 2 off). This may work for some, but what needs to be monitored is how that athlete is responding to the training. On the 4th and 5th day in a row, are they still feeling strong and are they still able to hit the conditioning portions of the workouts hard and keep the intensity that we are looking for in order to gain results? When attempting this 5 on 2 off approach, we strongly suggest taking the 3rd or 4th day super light and treating it like active recovery (lower the reps and weights).

What tends to happen is you start enjoying coming to the gym so much because you are seeing results and you are making friends and getting connected to the community and you don’t want to take days off – but this can also lead to some nagging injuries if the individual is not listening to their body. I have seen it happen time and time again and I, myself, have made this mistake more than once. So what does someone do on his or her rest day? Here is what we suggest to our athletes that follow the competition blog:

Aerobic Restoration
, Mobility and Maintenance
, Inflammation Maintenance, Nutrition Preparation, Mental Restoration
. Websites like www.romwod.com or www.mobilitywod.com can help you find workouts to help you recover and repair.

Personally, I like to take 2 complete rest days, or I may do some light stretching or a very light aerobic work and I would love to fit in a yoga class if I could. The key here is that we want to balance the yin with the yang; we don’t want to do something that’s going to be high intensity. If we are going to do something on a rest day, it needs to be restorative. My favorite thing to do on a rest day is get a massage or some sort of body work, ART, or acupuncture. If you are coming in on a regular basis of 3-5 days a week, I highly suggest scheduling some sort of restorative body work at least once a month – you are worth it and your body will thank you.

Regardless if you are a competitive CrossFit athlete or just someone looking to get fitter – remember “more is not better, but better is better”. Learn to listen to your body, learn to be ok with missing a day here or there in order to take care of yourself. You are only going to get stronger and faster if you allow your muscles a chance to recover.

If you feel like you always have a nagging injury or just feel beat up all the time and are not making any gainz??? then you are a definite candidate for “overtraining” and must stick to the strict 2 days of REST a week!!! Your gainz will actually increase if you rest more!!!

 

 

FITNESS & LIFESTYLE

WARM UP:
Quick Dynamic to get into Plyos

PLYOMETRICS: (10 minute cap)
3 Rounds
5 Explosive Box Jumps – use a high enough box but imagine it is higher and explode up as high as possible- land with soft knees and ninja feet
7 Slam Ball/Med Ball over the back throws – don’t hit anyone – throw as high as possible without hitting anything–use a partner to throw to
Rest about 1 Minute between rounds

OLY/STRENGTH:
Every 2:00 for 10 Minutes
2 Flat footed Snatch Pulls + 1 Power Snatch
–add weight each set — to a heavy but not maximum

BARBELL CONDITIONING
“Himalaya”
With a Running Clock…
3 RFT:
10 Power Snatch, (75/55)
10 Burpee over bar
rest exactly 5 Minutes
2 RFT
15 Power Snatch, (95/65)
15 Burpee over bar
rest exactly 5 minutes
1 RFT
30 Power Snatch, (115,80)
30 Burpee Over Bar

Level 2
(55,35) (75,55) (95,65)

Level 1
(45,25) (65,35) (75,45)

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 rounds
10-20 Vups
10-20 Leg Raises
10-20 Russian Twist
Rest 1 minute between rounds

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
4-6 Rounds
Run 400m
Row 500m
Airdyne max Effort :90 Secs

Rest :90 Seconds Exactly

MOBILITY:
30 Minutes of Mobilitywod.com or Romwod.com

 

PERFORMANCE & SPORT

A.  PLYOMETRICS:
3-5 Rounds
5 Explosive Box Jumps – use a high enough box but imagine it is higher and explode up as high as possible- land with soft knees and ninja feet
7 Slam Ball/Med Ball over the back throws – don’t hit anyone – throw as high as possible without hitting anything–use a partner to throw to
Rest about 1 Minute between rounds

B. OLY/STRENGTH:
Every 2:00 for 14 Minutes
2 Flat footed Snatch Pulls + 1 Power Snatch
–add weight each set — to a heavy but not maximum

C. BARBELL CONDITIONING:
Running Clock…
at the 0:00
3 RFT:
10 Power Snatch, 95/65
10 Burpee over bar
at the 10:00
2 RFT
15 Power Snatch, 115/80
15 Burpee over bar
at the 20:00
1 RFT
30 Power Snatch, 135/95
30 Burpee Over Bar

D. MOBILITY:
30 Minutes of Mobilitywod.com or Romwod.com

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