Today's Workout

Weighted Dips

3-3-3-3-3

Then

5 Rounds For Time
10 Ring Pushups
10 GHD Situps

Fitness is chronic adaptation to exercise. Initially a few days a week will be enough to illicit a great response for the novice athlete. Through time though you will need more stimulus to continue seeing optimal results. By results I not only mean increased work capacity, decreased body fat, and increased mental fortitude, I also mean less effects of soreness and feeling better during workouts. When you fully adapt to intense workouts soreness does not take as much of a toll, but at only 1 or 2 days a week you will pay the price for your extra rest and be stuck in a vicious cycle of DOMS. Even if you can only make it in to the gym 2 days a week try to hit some WODs on your own. Run, go to a playground and do some pull-ups, do burpees, squats, push-ups, hang some rings and work on muscle-ups, lift logs on the beach; just get creative grab a stopwatch and 3,2,1… go. CrossFit recommends 3 days on 1 day off which may be a little excessive for some, but is a good guideline. Learn how to listen to your body and rage when you have the ability to, rest when you need to, take your fish oil, eat right, work on your flexibility and continue to see progress in your athletic abilities.

CrossFit Paradiso explains scaling, why it is important, and why it will make you fitter.