REST? But I’m a CrossFitter! by Coach Chad
My most important question to you would be “What are your goals?” If you’re looking to do marathons or triathlons, then you’ll have to train pretty often. If you’re more interested in strength gains and general fitness, then you’ll want to rest more. The intensity is more important than the frequency.
Also, when is the last time that you took a solid week off? I mean ONE FULL WEEK. If it’s been more than 3 months, you need to do that ASAP. I can’t tell you how many times I’ve come off a week of rest and PR’d my first day back. There’s just something about getting plenty of rest that sets you up to rock it when you come back.
How is your recovery regimen? You need to recover as hard as you train. That means taking your fish oil, vitamin D and magnesium. Are you sleeping 8+ hours a night? On the days that you should be resting, are you using mobilitywod.com to fix the little things that inevitably pop up? Aches and pains are red flags. Are you addressing them or just hoping they’ll disappear?
As you know we’re big fans of CrossFit Invictus’ programming. Here’s what CJ Martin programs for us every Sunday:
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
The importance of this stuff weighs at least equally with the actual training. If you’re not following these steps, chances are you’re gains are probably being limited. Check out this story from Kelly Starrett:
“I went to Mexico once and rented a car and abused it, playing ‘Gas-o, Brake-o.’ To play Gas-o, Brake-o I keep the gas pedal pegged to the floor and accelerate and decelerate with the brake. WHAM! I’m redlining. WHAAAAAH! until the car is about to blow up. So I swing into my hotel and park the car and a guy comes running up to me and says, ‘Señor!,’ pointing at the rear tire because it’s erupted into flames.”
Why is he telling you this?
“If you’re a runner with really tight hips and poor sliding surfaces in your joints, you’re running around revving your engine with the brakes on. You’re playing Gas-o, Brake-o. And now your knee is on fire.”
Starting to make sense? What are your thoughts?
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