Since Sunday is a MAKE-UP DAY (also known as REST DAY), I searched the archives and found this post from August 19, 2008:
"YESSSS! It's rest day! Why is the rest day important? Rest is important for muscle repair, as discussed in yesterday's post. More importantly (and in my very humble opinion) rest is important for the mind! When you become more acclimated to the Crossfit workout , you will throw yourself at it harder and harder each time. The mental fortitude needed to give yourself up physically for three days straight is just as draining as the workout itself. The rest day is your day to get your mind fresh again. Think about that anxiety you get when you first read what the workout is. We often experience what I like to call "The Dread"." Nervousness, anxiety, making up excuses on why you don't need to workout that day.... "The Dread" can kick your ass. We need that rest day to get a break from "The Dread." I don't know about you, but I never experience "The Dread" while I am contemplating sitting on my couch and watching "So You Think You Can Dance" reruns on my TIVO.
You may be asking, "What about making up the workout I missed?" No worries. You can throw yourself at the workouts for four days straight. I have cycles like that myself sometimes. It happens. I have been Crossfitting for awhile now and I am at a comfortable spot physically where lately if I miss a workout, sometimes I don't even bother to make it up. Trying to maintain the 3 on/1 off cycle can take over your life. Work with it. Everyone is different both mentally and physically. Play around with your workout cycles and learn what works best for you!
And lastly... We call the rest day skills day too. Skills day simply means work on something you suck at or something you want to get better at. Maybe it will be a little taxing, but ideally it should not leave you lying on the floor making One World sweat angels and crying for your mommy. Practice, practice, practice!!!! For instance, lately I have been practicing my snatch with 65#. I have been working on getting under the bar faster, since I SUCK at the snatch movement. It's a light weight and I am able to work the technique efficiently. Of course, every now and then you might be feeling a little spunky and for the hell of it rattle off something like "Linda" on your off day, but those occasions are rare!
REST DAY~~~SKILLS DAY.....Gotta have it! I'm off to drink a beer and flip through that TIVO playlist."
Funny thing.... I still suck at the snatch.
*****************************************************
IMPORTANT SCHEDULE CHANGE NOTIFICATION
Beginning on Monday (2/7), the 5:15/6:15/7:15 pm sessions on Monday/Tuesday/Wednesday/Thursday are cancelled. The new session times are 5:45 pm & 6:45 pm. The rest of the schedule remains the same. You can click on the "Current Schedule" link on the left sidebar to see the new gym schedule.
We are also adding a Sunday session at 10 am. If the "Make-Up Day" falls on Sunday (like it does this Sunday), then the gym will be closed. I will ALWAYS post a notification the day before if the "Make-Up Day" falls on Sunday.
Please text me if you have any questions about the new schedule.
Freddy- 510.209.8990
*****************************************************
Since the "Make-Up Day" falls on a Sunday, we will be closed. No group session. On any other Sunday that is not a Make-Up Day, the Sunday session will be 10:00 am to 11:00 am. Enjoy your Super Bowl parties!!!
*****************************************************
Summer blows me away!
She is such an inspiration! Coach Ange has been drilling us about movement, technique, power and speed. Watching Summer, we realized what Coach has been trying to get us to do.
Watching Oly-lfting on youtube is a good start. But, having a great coach (Ange) and watching Summer puts the icing on the cake!
Thanks GrandMasta and Summer!
Posted by: maria | February 06, 2011 at 19:16
Freddy, Thanks for the reply. We follow the PowerHour piece and so shoot for that 2-3 heavy days and 2-3 higher intensity days a week so it sounds like we're doing okay. Been craving more though so we have occasionally added a workout to the powerhour day. Thanks for your reply, posts and programing.
Posted by: Rich M. | February 06, 2011 at 12:43
Nice job by the lifters yesterday!
JAMES Y. was lifting some serious deadlift weight and brought sexy back with his squats. PATRICK ("the Adorable") is getting his mojo back with his 70 kg snatch. COACH ALEX hit a new snatch PR (over 75kgs) and will be continuing his climb to a new PR. MARIA (the "less evil" twin) lifted a 40 kg snatch lift like it was a ragdoll.
Everyone got the concept of accelerating through the middle part of their lift, thanks to Coach Summer, who was our guest lifter, and threw an 80 kg snatch up like it was NO BIG THANG and showed the crew HOW IT'S DONE!!!
Y'all rocked it!
Please practice during the week!
Posted by: angela | February 06, 2011 at 09:23
Rich,
3/1 is ideal, but like I've said many times in the past, life makes it hard to stick to 3/1. My feeling is 4-5 days a week is fine. My Games program goes 2 on/1 off/3 on/1 off. My girlfriends training program is 6 days a week, but only high intensity 2-3 days of the 6. I would suggest putting an easy day somewhere in the middle of your cycle if you go more than 3 days straight. By easy, I mean skill work or something heavy and short that doesn't require a clock or a score. Something like prowler push sets or sled drag sets....anything like that.
Thanks for serving our country!
Posted by: freddy c. | February 06, 2011 at 09:15
Freddy, being in the military I work out Mon-Fri (most days). Often training interferes so my workout schedule can be erratic. Some weeks I do 5 days straight (we follow your programing with a mix from CF Football), others 3, some 4. With that, my rest days are either Sat/Sun or like last week 4 straight days. I realize this is probably not ideal and was hoping you could fill me in to the impacts of this schedule. Thanks.
Posted by: Rich M. | February 06, 2011 at 04:52