Constance T. and Coach David preparing for a Royal Rumble with Cesaro, Joshy G, and Seth Rollins. Constance won!
On Rest and Recovery Days
By Chris Fox and David Osorio
Today is a scheduled Rest Day for our CrossFit group classes. Please don’t come to the gym or bother us in any other way today. We’re resting.
Just kidding! We are still open, of course, and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). During each class today, the coaches will warm everyone up, and then we’ll split off into separate groups based on which programming you’re doing. If you have any questions, please post them in the comments section below.
Why do we program Rest Days? Rest and recovery are necessary parts of the fitness equation: Stress + Recovery = Adaptation. Without sufficient recovery, you put yourself at an increased risk of injury with a decreased opportunity to reach your fitness goals, whether those goals are a bigger Squat, a faster “Fran,” or 6-pack abs.
While we recommend 1 or 2 recovery days per week (and sometimes you could benefit from doing nothing at all), you’ll probably recover better by doing something instead of nothing. Any activity that gets your heart rate up a bit, works up a light sweat, and leaves you feeling physically and mentally refreshed is great. Some examples are playing a recreational sport, going for a walk (bonus points if it’s in nature), or taking a leisurely bike ride.
Love the gym and can’t stay away? We love you too! At CFSBK we offer a few classes that fit the bill. Active Recovery, Yoga for Athletes, and Pilates are great options for some light, mostly bodyweight movement that will get your blood flowing and improve rather than impede your fitness. You can also come to one of our scheduled Open Gym times for your recovery work. 30-60 minutes of light cyclical movement (rowing, cycling, walking, skipping rope, or light jogging, etc.) mixed up with stretching and mobility work is another productive option. “Practicing technique” on your Snatches and Muscle-Ups for an hour is, unfortunately, not.
Whatever you choose to do, make it fun and make it count toward your longterm training goals!
How do you spend your rest days? Tell us in the comments!
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Yesterday’s Results Board: Press / Sumo Deadlift
Why Do We Dislike Our Bodies? Greatist
Aerobic Capacity: Developing Gears CrossFit Journal (video)
Wednesday’s Programming
Back Squat
Fitness
3 x 5 LP
Heavier than last week.
Performance
85% x 1, 85% x Max Reps
Warm up, then perform one set of 1 at 85% (of 1RM), followed by a max rep set at the same load. Use a spotters, but aim to end the set 1 rep shy of failure. The goal is no failing.
Post loads to comments.
Exposure 3 of 8
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AMRAP 10 Minutes:
10 Double Unders
3 Chest To Bar Pull Ups
20 Double Unders
6 Chest To Bar Pull Ups
30 Double Unders
9 Chest To Bar Pull Ups
40 Double Unders
12 Chest To Bar Pull Ups
50 Double Unders
15 Chest To Bar Pull Ups
Continue adding 10 Double-Unders and 3 Chest-to-Bar Pull-Ups per round. Scale dubs to about 1/2 attempts (aka Double-Blunders) or 2x singles as needed. Scale the pull ups to chin over bar or jumping chest to bar as needed. Alternately, instead of scaling to keep moving consider using today as 10 minutes of practice on one of these two skills you have trouble with.
Post rounds, reps, and Rx to comments.
Best picture ever (that does not feature me of course)!!!!
AG
A.
2x
10 band pulls
10 plank walk ups
130m jog
B.
Butterfly pull up/kipping pull up practice
C.
4 sets @ aer
5 pull ups
10 push ups
15 sit ups
400m jog
2 hr pace, total time and time per round, 20 min cap
This photo makes me SO HAPPY.
A) I gotta come to Ag tonight. That workout looks fun!
B) does SoulCycle make an okay “recovery” day? There is sprinting and some lactic muscle stuff when you’re sprinting for little bursts. Just wondering if it’s helpful or hurtful…
Bye!
7am Monday’s work w/Lauren
Press: 63x6x3 – last rep was def challenging.
DL: worked up to 183×2 – missed the last rep. Good cue from Lauren on tightening my lats but then I way overthought it and got anxious about my back. It’s been sore since last week’s presses & moving boxes this weekend.
WOD: 5:23 RX on the Echo bike – bike is evil!
7am Wednesday with Jess –
Performance BSQ: 1@170#, then maxed out at 7 @170#. I think I could have done more (esp because I at least wanted to make it an even number), but got concerned that I wasn’t hitting depth. Jess said I was in the green though, so I’ll take it!
WOD: 1/2 double blunder attempts, kipping pull ups. Got up to 25 double blunders, then ALMOST made 15 pull ups but ended up at 12! Really should have pushed myself to finish the set.
Trying to take it easy this week with the total on Sunday, but wanted to move around a little so I did some solo stuff this AM:
3 rounds:
SA half kneeling arnold press w/ 2-sec pause at bottom, 20#x10ea
:30 ea banded clamshell hold
3 rounds:
banded side step x15 ea
banded goblet squat w/ 3-sec tempo down, 20#x10
Tabata x8:
burpees
russian twists 10#
Tabata x8:
double-unders
situps
The press is such a fickle lift.
Did 65x5x3 today. And it felt great. Last week 63 and 60 felt awful! Happy about the 65.
Sumo: worked up to 175×3
Wod RX: 5:40
Gotta love a good row/burpee cardio sesh. 🙂
Coming in late with strength recap.
Squat 205×5, 190x5x2. Kinda wish my drop sets were a little heavier! 205×5 was fine. I don’t believe I’ve ever squatted that for 5 before!
Press 87.5×3, 82.5x3x2. This was pretty tough.
Deadlift 285×3. A couple of years ago I couldn’t pull 275×3, so that feels great! Can’t wait to see what I pick up on Sunday.