Rest Days by Hari Singh
Two big mistakes are taking too many rest days (being lazy) and taking too few (being dumb). We designed our new programming with the understanding that all of us have hectic lifestyles. None of us can show up three days on, one day off, week in and week out. That standard is an ideal. The question is how can you intelligently vary from that ideal.
In a 12-week period during which a CrossFit monk maintains a perfect 3-on-1-off routine, she or he does 63 WODs. Compare this to a more realistic routine, taking two regular rest days per week, say Wednesday and Sunday. While this would be tough–and not recommended for people in their first six months of CrossFit–it is at least more practical for someone who is not a full-time athlete. It results in 60 WODs over 12 weeks, just 3 less than the theoretical ideal.
Following a 2-on-1-off schedule results in eight-ninths (89%) of the ideal (56 WODs over 12 weeks, compared to 63). Following a 1-on-1-off results in two-thirds (67%) of the ideal (42 WODs over 12 weeks). Three days per week results in 57 percent of the ideal. If you’re a normal person, 57 percent of the CrossFit ideal is pretty damn good!
The point is that you should be reasonable; and if you’re not reasonable, injuries, fatigue, and boredom will force you to be. Three days per week is a good target. Four days per week is a better still. Five days per week is a lofty goal, but in reality I don’t believe there are more than two or three members of our Box who have averaged over 4.5 days per week over the last year (234 WODs).
When we were following Main Site programming, many people were concerned with doing or not doing Rest Day WODs (i.e., our in-house programming on days that CrossFit.com did not provide programming) and/or not missing certain Main Site WODs. We have now come up with a balance that offers no advantage or disadvantage in terms of WOD selection, regardless of when you take rest days (assuming you don’t consistently avoid specific types of WODs.)
Whether you settle into a Mon-Tue-Thurs-Sat or a Mon-Wed-Fri-Sun routine, you will get the same balance. The is true for a Mon-Wed-Fri or a Tues-Thurs-Sat routine. If you vary between three and four days per week, depending on your schedule, you won’t need to pick and choose which days. If you get stuck at work, you don’t need to go crazy.
If you want a good way to measure your attendance, don’t just count days; count days times effort. For example, if you come in five days and put out a 60% effort, give yourself a 3 for the week (5 * 0.6). On the other hand, if you come in four days and put in an 80% effort, give yourself a 3.2 for the week (4 * 0.8). People wonder why they sometimes feel wrecked. The answer is that they have switched from the former example to the latter. They have worked harder and done more work in fewer days. Sound familiar?
A: Clean 3-3-3 @ 85% of your 1 rep max
B: “Jackie” (Compare to 110817.)
Row 1000 meters
50 Thrusters (45#/33#)
NOTE: Today’s NYC Endurance workout will meet at the Black Box at 6:30am and will then do their workout at Madison Square Park with Coach Rickey.
Coach Will rocking the pistols AND the handstand walk at the King of Queens competition:
Jason W. has a quiet moment at the King of Queens competition:
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Here’s what’s on tap for Tuesday’s WOD classes:
A: Skill: Turkish Get-up
B: “Lynnish” 5 rounds, not for time:
max reps, 45#/25# weighted push-up
max reps, strict pull-ups
B. “Judah Maccabee”
8 Rounds of 8 Reps of:
Hang Power Clean (95/65#)
Front Squat (95/65#)
Push Press (95/65#)
Box Jumps (20″)