RedShed Rest Day
or
Make-up Day- choose a WOD you missed, or one that you know you will miss.(who's got the gumption to take on the sleeping badger, or the memorial day hero wod?)
or
Strength Day:
Power Clean-3,3,3,1,1 or main site wod
Rest Day Video (click to watch)
Words of Wisdom:
Make it short...infrequent...varied...and intense
Stay active, but know when to rest! - J9
DAY 8 of the burpee challenge = 8 burpees
Buy-in today and you owe 36 burpees!
Recognize the importance of knowing when to rest...and give your body a break!
It will only make you faster and stronger for the next WOD!
And, this is one of my favorite rest day pics!
Posted by: J9 | May 27, 2009 at 10:38 PM
More great rest day reading...
Check out the article under Affiliate Blog (left hand side of the main site).
Steve Rakow at CrossFit Ocean City has advice on what to do when your training is not resulting in gains: Read Plateaus and What to Do About Them.
Posted by: J9 | May 28, 2009 at 05:08 AM
I cannot emphasize enough how important it is to listen to your body. It will let you know when rest is necessary.
Many of you have and are experiencing the transformation. As exciting as it is to see your strength improve and your body change, remember that recovery is NECESSARY! Rome wasn't built in a day!
It is not just about rest. You need to feed the machine, and add plenty of water.
Janine, thanks for the great post today!
Posted by: Pat | May 28, 2009 at 09:02 AM
oh yeah, and a big thanks to Dale for providing us many rest day photos!
Posted by: Pat | May 28, 2009 at 09:03 AM
As strange as it may seem, I'm ready for a strength day. I won't be in the shed today so I'll hit the gym here at work. Any suggestions coach? I think all I have available for power cleans is a curl bar here.
Cheryl will be in the shed today.
Posted by: Charlie | May 28, 2009 at 11:36 AM
Not sure you should be doing cleans with a curl bar, Charlie.
Not exactly sure what you have over there, but if you have a smith machine or a leg press, hit your legs with some squats or presses. I may be biased, but I feel upper body movements are performed best (and most effectively) with an Olympic bar.
Posted by: Pat | May 28, 2009 at 11:49 AM
Thanks for the advice. I think I'll do BW squats on the smith machine and pullups. 3 rounds of go until you can't?
I'll warm up with burpees and skip jumps and finish with pushups to get my pecs.
Good?
Posted by: Charlie | May 28, 2009 at 12:22 PM
I'll do 100 pushups to finish.
Posted by: Charlie | May 28, 2009 at 12:23 PM
good
Posted by: Pat | May 28, 2009 at 12:59 PM
Burpees done as well. Also added 20 good minutes on the stationary. thx for the help Pat.
Posted by: Charlie | May 28, 2009 at 04:12 PM
Make-up Day Stats:
Day 1:
Erin-28:19, 25#
Day 2:
Beard-7:38, modified hspu, (8 burpees)
CZ-10:48, rx'd (8 burpees)
Cheryl-8:53, modified hspu
Day 3:
Beard-16:36, singles
Amber-13:00, singles and step-ups
Larry-18:21, singles and step-ups
Christine-15:06, modified
Strength Day: Power Clean 3,3,3,1,1,1
Matt-135/155/185/205/205/215
Pat-135/155/175/185
Randy-135/145/150/155/155/155
Deb-85/95/95/100/105/105/
SvW-135/165/185/195
Main Site WOD: Thrusters 1,1,1,1,1
Svw-135/155/165/175/185
Day 4:
Rosemary-9 rounds, 35#
Maryanne-11 rounds, 35#
CZ-7 rounds+5 pull-ups, rx'd
Posted by: Pat | May 28, 2009 at 09:12 PM