Go easy or go home. Adding recovery to your training.
Monday’s Workout (No CAP)
Max Squats in 2 minutes
Tabata Sit Ups (anchored)
Max GHD Ext in 2 min
Tabata Row (calories)
Every rep counts, 1 score for the whole workout
…and coming Tuesday (CAP)
Complete as many front squats as possible in 12 minutes of:
“Farmer’s Walk Front Squat Ladder”
1 DB Front Squat (40/20)
Farmers Walk across the gym and back (40/20)
2 DB Front Squats
2x Farmers Walk across the gym and back
– score is total number of front squats you finish under 12 minutesOn Friday I talked about going hard – high intensity sprinting – and it’s value to your training. On the flip side of that coin is recovery – something we don’t talk about much with CrossFit. How important is it? Well, I would ask you this… for how long are you planning on being in the health and fitness game for? A year? Two? Five? Or is this something that you’re committed to for the rest of your life?
If you’re in a hurry, and you want results fast, you can probably sustain yourself without much recovery, following the 3 on, 1 off or 5 on, 2 off model of CrossFit’s. But I would say that if you’re in this game for the long haul, allowing your body to adapt, recover, rebuild and recover is absolutely essential to your long-term health.
And what do I mean by recovery? A day in which you avoid the Black Hole, ensuring your heart rate stays below 70% of your max. I actually have a hard time doing this – it’s uncomfortably slow. I find that this is a great use of a heart rate monitor (to keep me from going too hard). I’m getting in at least one recovery run every week right now, how about you?