“Are you feeling “beat up” or not ready to give the WOD 100%, or your saying to yourself “I’m gonna sandbag this one” or “I’m soooo sore” then this post is for you.
It’s for anyone, really, whether you’re sore or not. Rest and recovery are two of the most important factors in achieving your fitness goals. You don’t make gains or change your body composition during the hour that you spend training. It’s the other 23 hours of the day that make all the difference.
If you don’t give your muscles and connective tissues a chance to recover and rebuild between training sessions, you’ll be in a constant state of breakdown. (Trust me, you don’t want that.) So when your quads are barking and your shoulders are burning and you just feel like you need a break, what’s the answer?
Sucking it up and training harder isn’t the answer; your central nervous system will START TO SCREAMMM!!. But sitting around and doing nothing isn’t the answer either. Your body actually will recover better with an active rest day. This could include a brisk walk or a light jog; playing some ping pong; going for a bike ride: or coming to the gym.
If you want to come to the box but aren’t sure you’re up for a “10 min to build to a heavy single” or leaderboard named workout, hitting an ACTIVE RECOVERY WOD is a great option. Personally, I love doing my recovery at the box….
I think this is because we as CrossFitters are used to structure: We don’t want to have to think up something to do; we want to walk into the gym and see our workout written on the whiteboard so we can just jump right in.
This is where ACTIVE RECOVERY WODs come in. It gives you a direction for your active rest day, which makes it more likely that you’ll come in and be active on your day off. These recovery wods will also be tailored to fit with the rest of our programming, meaning that the things you’ll be doing in the ACTIVE RECOVERY WOD will not only help you recover more quickly, but will also help you build the skills you’ll need to be more successful in upcoming WODs. This will be complimentary to our programming. It can be done 2-3 times a week. This will allow you to keep making progress, fix some weaknesses, and avoid burnout.
The WODs will have a combination of light metabolic conditioning (to help flush out toxins) and targeted strength, core, mobility and stability work. These exercises will help you work on those often neglected small muscle groups and flexibility sticking points that are so crucial to getting yourself into more stable positions under load and during WODs (such as the rotator cuff area, scapulas, hips and ankles). It is imperative that these ACTIVE RECOVERY WODs stay aerobic in nature. The goal for the workout is for the movement of blood and to help oxygenate the body. This should not be HARD. The pace of the workout is conversational (your able to talk). If your wearing a heart rate monitor your working around 55-65% of your Max heart rate. ACTIVE RECOVERY WODs should take well under an hour!!