My New Years Resolution was to Workout LESS!

And I am loving it!!

I know I am not alone in needing to do this because I coach all of you CrossFit addicts out there every day.  I know that feeling you have that you can’t take a day off or you will go backwards in fitness, gain a 1/2 an ounce, blah, blah.  The fact is we need to plan days off!

CrossFit recommendation is to do a 3 on and 1 off schedule, period.  The problem for most of us is that changes our workout days to include weekends every week including Sundays.  I know, doesn’t work very well.  So, we can modify that idea slightly and get the same basic results.

You can do 2 on, 1 off, 3 on, 1 off to fit a 7 day week.  You could also switch the off day to Thursday instead of Wednesday.  But, if you are training 5-6 days straight, you need to consider changing something.  Your body needs the time to recover, heal, and get inflammation under control.  It may be that you just need to take a day or two off of the WOD and do lifting or cardio only.  The effects of the metcons on your body are greater than anything else we do.  If you go too long with too little rest you can find yourself in an overtrained state.

Signs of over training include fatigue, body aches and pains that don’t go away, lack of energy to workout, lack of motivation to workout or do just about anything, difficulty sleeping,  weak immune system, depression, irritability, as well as being prone to injury.  If we are being honest you have to workout a lot to get to this point, but it is not at all impossible and can make you a very unhappy person.

So, what can you do?  Well, you first need to assess your diet and sleep patterns.  If your diet and sleep patterns are not what they should be(thats a whole other couple of posts) then your ability to recover is diminished.  This is important because this partially dictates how much your body can handle without a day off.  If it is not ideal, you need to strive daily to fix whatever is going on.

Next, you need to look at how often you are working out and the volume and intensity of those workouts.  I know you don’t want to take a full day off, so don’t.  Take a day or maybe two where you focus on lifting or weaknesses and do some light intensity cardio.  The idea is to get your blood flowing, loosen up, do something that will make you better instead of worse.  And, sometimes, a WOD will make you worse!

If you have questions or want some help planning your schedule, hit me up!

~Chris