Five rounds for time of:
10 Front Squats (135 lb./95 lb.)
30 Double Unders (sub 15 Box Jumps if you cannot do DUs)
Each round will be timed individually. Front squats will be from the rack. You can rest as needed in between rounds. Total time for WOD is all times for each round combined. Post total time and/or splits to comments.
Yesterday, we talked about food….today, let’s talk about rest and recovery. I have heard many of you wonder lately why you are tired or why a certain WOD was tougher than normal….the first thing I ask is, “When was your last rest day? Are you sleeping well at night?” Rest days and a good night’s sleep are essential to a good WOD.
In a typical month of CrossFit, we move 25-30 TONS of weight. Yes, I said TONS. That does not include body weight movements (pullups); it is strictly a measure of the weight on barbells we move around on average in one month. 25 tons is equivalent to three elephants, an empty train car, or 30 cattle. If you ventured out to the Fort Worth Zoo, there is no way you’d try to pick up an elephant and move it, let alone three…and, in CrossFit, often times, we don’t question the weight – we just move it as quickly as possible and with good form 🙂 There isn’t anything wrong with that, you just have to understand our bodies need recovery because we were not made to carry that heavy of a load consistently over time.
So, as an athlete, what does this mean for you? It means take your rest days seriously. You make great gains in rest, and when you come back refreshed, often you have the best WOD times. Take a week off every six to eight weeks; I promise your body will thank you in the long run. Most of all, listen to your body. If you are tired, sluggish, or low energy, take a day off, no matter how fun the WOD looks to be, because you have to remember that there will be another fun WOD coming up the next day.
Also keep in mind that the heat will fatigue you faster than you could ever imagine. What seemed easy two weeks ago is all of a sudden going to be ten times harder because of the heat. Be sure to cut yourself some slack and know that at the end of a WOD, if you gave 100% effort, it doesn’t matter how long it took you to complete the task at hand. Take care of your body – you only get one!