Thursday, June 19, 2008
Work Recovery Intervals
Classically, Crossfit operates on two principle workout-restday intervals.
The first is that our athletes train with a three days on, one day off split.
The second is a model based on training five days in a row and then taking two days off. There is no magic in these two systems other than the fact that they both attempt to accomplish the same end. Mainly, both attempt to have the athlete complete as much work as possible AND remain as fresh as possible.
Being that we are not just automaton meat puppets however, means that the work rest intervals above may not fit us very well or be dynamic enough to meet our recovery needs. Remember training hard is just a stimulus for adaptation to occur during periods of rest. We have seen many athletes train 6-10 days in a row only to smoke themselves into poor performing, crappy feeling pseudo-athletes. Training at the intensities that we do has significant impact on our nervous systems as well as our muscles. As much work as possible and as fresh as possible remember?
So, you may need to adjust your level of rest, or tweak your recovery days. For example, if you have just completed two epic days of training, you may need to take an early day off to recover. Just trained three days in a row? Feel trashed? It may take two full days to recover. Many of our athletes train four days in a row, take off Friday, and train again on Saturday. And again, this is fine so long as you continue to recognize that a rigid work-rest schedule may not reflect your actual recovery needs. For example, we have many top performing athletes that respond to one day on, one day off during periods of very heavy, high intensity training.
Don't get me wrong, it's OK to train when you're sore. And, we actually like our athletes over trained a little. But, we expect that our athletes understand that the magic of working hard is recovering well.
Lauren from the "Fugees" said it best, "How you gonna win if you ain't right within?" I'm sure she was talking about Crossfit.
at 6:53 AM