Rest and Recovery
March 14, 2011 Category: Blog 2 Comments 
Today's Workout
Front Squat 3-3-3
Then
7 Rounds For Time
3 Front Squats 185/125
7 "L" Pull-ups
Top Performances: Lucas and Chris J. 245, Katie and Larisa 125. Then Chris J. 9:19, Sam D. 10:21.
We work hard. Really hard. We get beat up, winded, bloody, and sometimes injured whether minor or severe. These are necessary evils that must be overcome on the path to fitness. Knowing when to take a rest day and do some light intensity exercise or work on mobility is an important way to help reduce the risk of injury. CrossFit.com recommends 3 days on 1 day off. This may be a little much for newcomers, as CrossFit is potent medicine. It is important to listen to your body and make it a point to rest when you feel totally beat up and drained (not just a little general soreness). Other factors that can aide recovery are getting adequate nutrition (especially post workout), sleeping regularly, and paying attention to muscle imbalances/flexibility issues and working to improve them. If you see your progress slowing or you feel chronically tired it may be time to take a good hard look at your lifestyle. Treat your body well; you only get one.
Oh man –we tied Larisa! I guess Nick didn’t count our failed sets. Too bad for you since you would have won
95-125-135(1)
Then: 9:29 (95 lbs and incline ring rows)
My front squat is not very strong. I like to lean forward when I’m squatting so I’ll have to work on sitting back and keeping a straight back and high elbows. I should have stayed at a lighter weight to work on my technique but I got caught up in competing with Larisa. Now I know. 135 was a 10 pound PR though, so I can be happy about that.
Felt kinda terrible coming into today but front squats are one of my areas of needed improvement. I had to really push myself but 245 was a new PR and I 3 repped. That was a great pick-me-up for a sluggish day. L pull-ups were a rude awakening to some weak core issues though. Time to get to work on that.
205-225-245