Day: September 20, 2012

Friday 9-21

warm up
run 2 easy laps
sit ups
push ups
walking lunges(each leg)

7×1 where your last rep is a PR attempt

functional fitness
same as above, but add weight only as long as form is solid!

everyone- EMOM for 10 minutes
run 40m
3 jumping squats-max effort on height

Thursday 9-18

Rest Day

No, I mean it. How many of us are working out 5 or more days a week? If you are one of them, take today off, even if you’re “not supposed to”. That’s right, even if you would normally work out today, DON’T. If you don’t get at least 2 days a week of rest, take a day off. I dare you.

And let me be clear. When I say rest, I mean REST. Not, go for a crazy mountain bike ride, rigorous hike, or even an “easy run”. You NEED to rest. Your body needs a minute to reset cortisol and repair damage. Your adrenals need a break.

If you have any sort of tweak, hitch, soreness or pain. Take today off.

Ask any of the vets of the gym if you don’t think you need it. Talk to Kurt, Chris or myself, or anyone who’s been CrossFitting for more than a couple of years and we will regale you with tales of how we didn’t rest. How we pushed through, even on crazy mainpage 3 on 1 off monster WOD cycles.

Then we will tell you how we crashed. How we blew up a shoulder, or a knee, or hips,or our brain. Then COULDN’T work out for days, or weeks, or worse.

I know its not easy. I know you believe if you hit it hard today you will be better, stronger, faster. But you need to rest.

Try it. Then come tell us we were wrong.