Workout of the Day (WOD)

Tuesday 4/23/13

I know we tell all of you that you need a rest day…..however, let’s change that and be more specific.  All of you, and this goes out to our coaches too, need a Recovery Day.  Some of you may wonder what’s the difference, aren’t those the same?

The definition of rest is an instance or period of relaxing or ceasing to engage in strenuous or stressful activity.

The definition of recovery is a return to a normal state of health, mind, or strength.

So why a Recovery Day?  In CrossFit our workouts are not only physically hard on us, but it takes a lot of mental strength as well.  We also know that being good with our lifestyle (eating & resting) affects our performance in the gym and how our bodies feel. 

According to the definition to rest, you just stop engaging in strenuous or stressful activities.  A “rest day” can be you sitting on the couch, watching TV, guzzling down beer, while stuffing pizza & chicken wings into your mouth, (you really can’t use “I was tailgating the UW Game as an excuse).  Yes, you did technically take a day off from the gym, but if you’re loading up on junk food, staying up late, partying, and not getting adequate sleep or not working on mobilizing, then you are not taking care of your body the way you should.  I’m not saying that all Recovery days should be prep for your next day in the gym but it shouldn’t feel like a scene from the Hangover either, there is a balance.   

So here are some ideas that you can do when you take a “Recovery Day”:

1) Go on Kelly Starrett’s MobilityWOD and learn different ways of improving your body’s mobility.  If you have a tricky area that feels like it’s extra sore or tight, ask a coach or google it here.
2) Pass up the pizza & pick a paleo recipe that you can find so easily online (if you have an iPad, there are Paleo iBooks for free)
3) Get your butt off the couch, turn off the TV and go to bed if you didn’t get enough sleep the night before.
4) If you can play on FaceBook for hours, shut it down and use a foam roller, lacrosse ball, resistance bands, or other mobility products to work on your body.  Or multi-task, foam roll and do mobility stuff while playing on your gadgets.
5) Treat yourself to a massage.
6) Find a quiet space and take some time to meditate and mentally unwind from your daily grind.
8) Take an ice bath, salt bath, or contrast bath.
9) Stop playing that game on your iPhone, iPad, or Android and take that time to prepare your nutritious meals for the rest of the week.

I think you get the point of why we need a “Recovery Day”.  We all need to get our bodies, mind, & soul to a normal stage.  This will help us to not only be a better CrossFitter/athlete, but a better person as well, ready to take on anything with our day to day lives.

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Deadlift 3x3x3x3x3 (80-90% 1RM)

3 Rounds
20 Goblet Squats (55/35)
200m Run
20 KB Swings (55/35)
200m Run