MonDay at BBCF ! 1/28/2012
;
You will notice that most of the WODs are shorter this week, along with more monostructural work (run or row intervals). This is on purpose to give everyone a break from some of the harder workouts that have been posted over the past couple of weeks.
jay M-
—–
Most of us like to train 4-5 days a week at full intensity. What we have to remember is that the quality of our rest is equally important as training itself. We must continue to take care of our bodies pre and post workout with the proper nutrition and hydration and we must also make it mandatory to take 1 COMPLETE week off every 6-8 weeks.. Hmmm.. Yup, that’s right.. Our bodies need this time off. As much as you may feel 100%, your body is always throwing signs at you saying “YO, Chill !”
Here are a few signs that a rest session may be in the near future !
- You get injured or tweak something at a light weight
- The weight you regularly use seems to be heavier than usual
- You are unable to hit a Conditiong session at high intensity because you are mentally drained
- Trouble Sleeping
- Change in Appetite
- Constanstly sore or tight
- You seem to be less “LEAN” than usual
People always say, “listen to your body.” Think about it, really, listen and think long term. We all know when it’s time to take a break but for some reason it is very difficult, i hear ya. Instead of resting and taking time off when those weights feel dreadfully heavier than normal we instead tell ourselves we need to train harder, add volume and intensity. In reality, it’s the opposite… Don’t only Train hard, Train smart…..
;
E$
;
Barbell Training
Beginner:
3×5 back squat AHAP; Rest 3:00 between sets.
Advanced:
3×5 back squat @ 80% of 3RM back squat; Rest 3:00 between sets.
Conditioning
A. “Sprint Kelly”
5 rounds for time of:
200 meter run
15 wall balls
15 box jumps 24″/20″
*All box jumps are step-down. 16:00 time cap.
Mobility / Cool Down
Coaches Choice Stretch
Quad and Calf Smash CLICK HERE
or
Foam Roll the Quads and Calves
39 Comments
Leave a Comment
BoomBox CrossFit26111 Ynez Road #C-14
Temecula, CA 92591
951.850.3742
If you are an athlete who has seen benefits from time off and seen gains in strength, etc.. tell us about it.. share your story…. tell us what made you take time off and how you felt, etc…
THANKS !!!!!!!!!!!!!!!!
I felt almost all those things last week. Maybe I should take a week off? I’ll train tomorrow and see how I feel…
This post comes at a perfect time for me. I had to take a mandatory week off due to stitches and I felt really bummed about it. This makes me feel much better and ill be excited to report on how I feel after my return!
This post just made me feel a heck of a lot better about taking an entire week off due to sickness. Although it was mandatory for me, I’m feeling refreshed, recharged and ready to get back in motion!! We’ll see how this break affects my performance this week. Hoping positively!
Ahhh rest… Well we all know that I have been guilty of “Over Training” and it showed big time at the last NLI i competed in. After that we went back to the basics- 3 on 1 off 2 on 1 off. After i got my wisdom teeth pulled i was forced into 17 days of rest. When i came back from that i PR’d on my clean, snatch, press, split jerk, power clean, front squat and clean&jerk. Since then ive taken 2-3 rest days a week and ive stretched and worked mobility. Rest, mobility and stretching are essential to EVERY ATHLETE!
Nice job everyone!!! Rest when ur body tells u, and ur body WILL tell u!
Substituted weighted lunges for backsquat because of hip/lower back problems
Wod- 14:13
Shortened run to the fire hydrant
15# ball
short box for box jumps
3×5 @80% #135
Wod: 5 rds.
200 m run
20″ box
#15 wall ball
15:31
Killer workout! 4 rounds + 4 wallballs
Aaron, I didn’t know about all those PRs after your dental recovery. See…there’s a silver lining in every cloud!
WOD in the garage: 12:40
200m run
12#
20″
I felt so nimble and light today! I’ve been using the 20# ball for wall balls lately, so the 12# was like a feather! Great WOD for me.
Strength @ 85#
Wod: 4 rounds and 200 m run, 12# wb and 20″ box jumps
Awesome job 10:30, fun times!
Good article on resting. I guess Im long overdue then. Ill finish this week out and take next week off. Time on todays W.O.D. was 13:45. ok I guess. Thanks for the work load and keep up the good programing.
3×5 at 80% was 135#
Wod:
15# wall ball
20in box
Time: 15:52
3×5@85#
WOD was a lung burner!
10#wall ball
20″ box jumps
4 rounds +200 m run
Glad to be at the box after my rough day. There’s no place I’d rather be to keep my mind off of it.
3 x 5 @ #200
WOD
14:42 Rx
12:19
Deload…in my pants.
180 80% of 3 rep max
15:44rx
omg, I just died. HAHA!
Back squat: 2 sets at 85 then 1 at 65…. Still working on my form.
WOD: 14:21
Ran 125 M
#10 wb (need to move on up to #12)
15″ box finally jumping on the box! I haven’t in a while!
Great job everyone! Thanks for the push and great job to the new guys!
Backsquat: 3×5 @ 140#
WOD:
11:56RX
I like it when I beat the boys.
Megan beat them worse. Haha, nice work evening classes. Ray, feel better!!
Good Job April. You earned that W girl! Megatron always beats me so once again outstanding Job Meg. The girls all went beast mode. I think a girls vs guys team wod like this would get pretty interesting. Great Job to the new Cats. So good to see fresh faces. Hope you all come back!
Thanks, Aaron! You’re the best.
Thanks for the rest period info! Very very helpful.
3×5 #115
Wod 14:20
#15 wb
18″
12:41rx
225# strength
12:21 rx on the wod. Grrrrr can never catch aaron!
LOGAN¡¡¡¡¡ 2 seconds… Come on Bro! Thats 1 box jump faster
Still, good job buddy!
*STRENGTH
3×5 @205lbs
WOD
20lb ball
24″ box
**4rds + 6wb’s**
I know wtf!!! I was diggin deep tho!!
3×5 65#. . .
WOD 4 + run
10# ball
Small box and then some.
It’s good to know that rest is okay. Being a new kid on the block, it’s hard to take those needed days off because I feel like I’ll never get where I want to be and end up falling back into old/bad habits. After the girls bball season is over, I’ll be a little more scheduled when it comes to workouts, but for now I squeeze them in when I can!
Uncanny post Eric, rest day after Spartan and Carlsbad Half Marathon back to back. Unplanned craziness…
Spartan: place overall 696 out of 3868, 9th out of 97 in my age group. Carlsbad: 2.08 which is way off my PR, but not too shameful on fried legs…
Can never thank Eric, Ray Ray, Josh & Danielle for my increased stamina and strength. MUCHOS grassy ass!!
9th out of 97 is fantastic! Nice work. Caro! You deserve a week of rest for sure.
Caro that’s amazing. Keep up the hard work. You’ve definitely earned some rest.
Mikey, you rock. Thanks for your friendship and all the times you help me and others out putting weights away. See we do notice and appreciate your help and commitment to your Boombox peeps!!
Reading they above, I think it’s time for a break! :p
Strength: 3×5@ 175#
WOD:
11:38 RX (mens RX box, 15# wall ball)
didn’t even realize until the 4th round that I was only supposed to be jumping on a 20” box, i decided to just finish the wod at 24″.
Thanks for the encouragement today guys!!
Ok, so to add on to my previous comment, I went just a little over a week of not training during the Christmas break, and although it sucked hitting the weight again afterwards because it felt Ike I became weaker, about a week later I was back at it, and went to barracks and perform exceptionally! Rest does contribute greatly to overall health and wellness!
Now that Coach has got the cert and I don’t mean to step on his toes, so sorry Eric if I do, but posting more mobility WOD’s so people can do for and active rest day that would be awesome!
Which brings me to my next point is active rest! If your the type of person who thinks its hurting him/her to take a full rest day then take and active rest day. Something that’s low intensity and focuses more on flexibility, balance, coordination, those attributes we tend to put aside! Go for a jog (not a run), light yoga, see how long you can hold a hollow body for! 5-10 mins nothing crazy to keep the blood flowing. Take up Tai Chi great for an active rest day!
And the biggest part I have to say is we all work extremely hard in the box and are always pushing ourselves to do and be the best in all that we do. So it is perfectly fine to not do absolutely nothing when you decide to take a rest day, because tomorrow, you’ll be back, and we’ll still be there to push you along!
Hey Todd ! thanks for the input man and i always appreciate any advice from anyone on things that can improve our box overall.. That’s what it’s all about man.. so keep anything you got coming, i’ll do my best to provide all the tools and opportunities you need to achieve and exceed your goals.. lets continue to work together to keep bbcf the premiere strength and conditioning program in the valley !
Don’t just train, learn to maintain !
cant run or jump so.. mod’d wod
3×5 bsqs #240
wod
5 rounds
10 GHD situps
15 wallballs – broke twice on all sets
20 Russian kb swings #80
….
3 x 10 benchpress light-
Hell yeah Caro!!! That is amazing!!!