Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups

The Filthy Fifty delivered a good dose of awesome.

Rest Days

Crew, it’s time we had a long overdue talk. Really, I blame myself as this topic is something we have not put forth the time and attention it deserves.  Like a parent talking to their kid about sex, drugs, and rock n’ roll, “the talk” in the CrossFit world is about keeping you guys healthy, safe, and happy and moving toward continuous improvement now and in ten years.

In the CrossFit world the talk is about REST DAYS. Jamie was nice enough to post his thoughts to comments yesterday so we’re going to start with his comment:

“Properly done, I think rest and recovery days are as important as anything we do. Maybe I haven’t found it on the main site, but I’m surprised how little emphasis is placed on a proper recovery, for many reasons. Among them:

– Your body builds muscle during rest, in response to a hard workout, not during a workout. 
– Being rested and fresh enables you to hit a hard workout even harder, and get more benefit from it.

Overtraining results in no real growth, and leaves you susceptible to injury.  So, yeah, rest up! You’ll be stronger for it.

I’ll get off my soapbox before I start in on the importance of sleep. But it’s in the final (eighth) hour of sleep that you build ‘muscle memory’ for the skills we practice.”

Jamie summed up most of what we want to discuss but we’ll detail more of it in the next few posts.

We’ll cover:

– CrossFit’s design of a 3 on 1 off training program
– The importance of rest days in relation to continuous improvement
– Over-training and the 6 month delayed “plateau” reaction time
– Sources of overtraining/lack of rest days including: the “cool” workout, getting ahead, and burning calories

At first read of this post, who’s questioning their on/off days?  Post to comments.