Do you guys schedule extra rest days every so often? I haven’t taken an extra one since I started crossfit.
You’ve done 3/1 since Feb? No missed days?
Dude, I’d actually suggest a rest WEEK.
Hear me out . . .
There’s a funny thing where folks take a week off and come back to pr stuff right out of the gate.
Next week either: no wods, just playing about skill work, having fun, etc. or . . .
Go half speed: cut the workouts in half, or just do the wods, but not for time. Enjoy the fact you’re not on the clock.
Anything, but find a “rest week” protocol that works for you.
I just took a week off-ish. No two a days. Wods every other day at most (they were hard, but it was a lot of time off for me).
Came back this week to 4 PRs.
Yah, 3/1 since February. Occasionally I would do 4/1 then 2/1 to rearrange my rest days when I was two days at the race track and didn’t have the facilities to do much.
So, if I were to take a weekish off starting today…is it still ok to do my pose skills drills and row? Can I work on squat therapy (OHS, front, regular) but with PVC? Muscle-up progressions stuff like that still ok? Probably would be nice to practice some wall ball too.
Yah, 3/1 since February. Occasionally I would do 4/1 then 2/1 to rearrange my rest days when I was two days at the race track and didn’t have the facilities to do much.
So, if I were to take a weekish off starting today…is it still ok to do my pose skills drills and row? Can I work on squat therapy (OHS, front, regular) but with PVC? Muscle-up progressions stuff like that still ok? Probably would be nice to practice some wall ball too.
That’s would be a perfect way to spend the week. Do all the fun stuff. A week of skill work will take you a long way.
By the end you should be HOPPING to get back into it.
Yah, 3/1 since February. Occasionally I would do 4/1 then 2/1 to rearrange my rest days when I was two days at the race track and didn’t have the facilities to do much.
So, if I were to take a weekish off starting today…is it still ok to do my pose skills drills and row? Can I work on squat therapy (OHS, front, regular) but with PVC? Muscle-up progressions stuff like that still ok? Probably would be nice to practice some wall ball too.
That’s would be a perfect way to spend the week. Do all the fun stuff. A week of skill work will take you a long way.
By the end you should be HOPPING to get back into it.
TP
Hah! I’m already pacing around wanting to get back into it and I haven’t made it one day yet. I did some burpees to take my mind off it.
BTW, saw your other post about stride length in lunges affecting glute or quad dominance. Based on the way my glutes feel today they must be more recruited with longer strides..say, when you’re trying to go faster with the lunge,pull-up,sit-up WOD.
No WU.
SP:
20x45,15x65,9x95
3x115,3x125,3x130,3x135,3x140
15-12-9 @ 95#, 3:00 between end of set to start of next.
2 x Burgener WU
Warm up on Snatch to 95#
15-12-9
Snatch (95#), Ring Dips
8:55 -
3:37, 3:01, 2:17
Skill Work
Practice elbow levers - 3 attempts/holds
Stand attempts on parallettes - 3 holds at vertical (1-2” off parallete,) and then attempt to press to handstand (only got another inch, maybe 2.. )
Reverse Tabata L-sit on the paralletes (8x 10s work+20s rest)
Any recommended “made up work outs” I can do today. There will be no one at the gym today, and I’d prefer someone there to help me on form for this one since I’ve never cleaned anything but a 10# medicine ball.
Either, take it as a skill day, work on form pvc working up to unloaded bar or play around with skills, handstands, ring holds, l-sits. Can you drop the weights at the gym? You still have to deadlift the weight into the hang position, have you worked on your deadlift? So this is really a kind of light deadlift practice day.
There have been two hard days, followed by a “relatively” easy day. Tomorrow will be rest day. You’re not missing out on anything.
TP
Thanks for the question and answer! I add the Burgener warm up every day for practice of skill/technique. However, I am still new at this and a bit cautious. I love the option just in case I dont do well with practicing with the 45 lb barbell
WU:
1.5 mi run 11:11
3x Samson
3x10 OHS w/bar
2x20, 1x15 su
3x15 back ext.
3x8 pullup
3x10 dip
abs and arms still sore from yesterday’s WOD
WOD
HPC: 3x65 3x65 2x75 2x75 2x85 2x85 2x95
Not a stranger to the gym but this was a new one for me. Definitely have issues with getting my feet to leave the ground and am probably not pushing properly with my legs, possibly because of concern for my lower back. It will take me a while to get this one down. I never said I was well-coordinated.
Finish:
1.5 mi run approx 12 min. (timer seized up at the end)
Well, I was going to say that I really like these until I compared today’s effort against that of 7/16 (when I had just started) and I see that I got worse! Either I was doing them wrong then, doing them wrong today, or I’m just beat up from the big dawg number of pull-ups yesterday, but I still don’t feel too pleased about it.
45-55-65-75-85(f)-80-80
HAHA!! I figured it out. Back on 7/16, I thought that the bar weighed 35 lbs. After I dragged the thing into the locker room and weighed it, I learned that it was 25. So my fail last time, which I listed as 95lbs, was actually 85. So I’m about the same, but last time I thought that 75 was harder than it was this time and this time I made it to 80, so progress, not regression. Phew.
Notes:
Mrs. Bad Mojo started CF today, her results as follows
Modified CFWU: 3 x 15 sec Samson stretch, 5 assisted pull ups, 5 push ups, 5 squats, 5 good mornings, 5 sit ups
Practiced the movement with 15# bar, 2 rounds at 10 reps
Love it! My husband is deployed now and is aware that I started CF. He is stoked to get started when he returns home! Nothing like a little rivalry between spouses!
Either I was doing them wrong then, doing them wrong today, or I’m just beat up from the big dawg number of pull-ups yesterday, but I still don’t feel too pleased about it.
