The next On-Ramp class starts Monday, December 1st. Email getstarted@shorelinecrossfit.com for more details.

Don’t Take Your Rest Days for Granted…

WOD, 4/7/10:

FIRST: 

“Karen”

150 Wall Balls for time (20/14)

12 minute time cap.

THEN: 

“Death by 10 Meters”

Using a running clock you must complete a ten meter sprint on each minute (1st  minute, 1, 2nd minute ,2, 3rd minute, 3, etc…) until you can no longer complete the amount of sprints within that minute.  All should set a goal to get to at least minute 15.

First off, congratulations to Kurt for getting a 495 lb deadlift today!  The 500 club is right around the corner, buddy!  Also, congrats to Christine who got a 225 lb deadlift on her first day deadlifting!

So, I’ve heard a lot of you bragging:

I haven’t had a rest day in a week!” 

I am really burning the candle at both ends…I haven’t slept in days!”

Guess what?  THIS IS NOT SOMETHING TO BRAG ABOUT!  Check out the article below:

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome - a difficult condition to recover from.

What Happens During Recovery?

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.

Short and Long-Term Recovery

Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.

Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.

Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.

This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.

Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.

Adaptation to Exercise

The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.

There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.

Sleep Deprivation Can Hinder Sports Performance

In general, one or two nights of poor or little sleep won’t have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreasedglycogen synthesis.

Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.

Balance Exercise with Rest and Recovery.

It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.

Who says your body has to go down hill when you're in you forties? Not these guys!!!!

 

Gotta love the Filthy Fifty walking lunge water break!

 

We'd like to welcome Lindsay to SCF!

 

Congrats to Jerry and Court for finishing their first Filthy Fifty!

 

Many of you know her already, but be sure to welcome Lauren to SCF!

 

Just when you think a deadlift can't look any better!

 

Liz, Alicia, and Rachel did a little extra WOD today that involved wall balls...now they get to do another 150 today!

 


9 Responses for Don’t Take Your Rest Days for Granted…

  1. RayG:
    April 07, 2010 04:47 am

    "Rest"… no! Live with a plan and purpose.

    Leave a reply  
  2. RayG:
    April 07, 2010 06:57 am

    Just for the record, Lap Band Obseity Surgery could not possibly be as much fun as Crossfit.

    Leave a reply  
  3. Carb Boy:
    April 07, 2010 07:12 am

    SCF…how I miss thee…let me count the ways………

    Fantastic photos as usual of some people doing more work faster… LOVE IT!

    Leave a reply  
  4. THE Element:
    April 07, 2010 08:27 am

    Suns out, Guns out… oh baby

    Leave a reply  
  5. THESHOEMART.COM:
    April 07, 2010 08:52 am

    Hello All,

    I just spoke with Inov-8 about the shoes. They hope to get them in for friday which means i wont see them until probably wednesday or thursday. This is what i have. If anyone else wants to order please let me know.

    KURT

    COURT

    BROOKE

    KELLEY

    RACHEL

    MONICA

    LAUREN–THEY DON'T MAKE THE BLUES IN YOUR SIZE ONLY BLACK LET ME KNOW IF THE BLACK ARE OK.

    DY-LAN

    JOE

    LOU

    http://WWW.THESHOEMART.COM

    Leave a reply  
  6. DP:
    April 07, 2010 10:49 am

    Little endurance for the Albany competitors….do at some point during the week and report back to me and Blanco for analysis…..

    Run: 5 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries

    C2: 5 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries

    Leave a reply  
  7. Sarah H:
    April 07, 2010 05:27 pm

    I wanted to post this b/c I mentioned it today in class. Kelp noodles… the best paleo friendly pasta stand in I've come across. Sooooo good you won't believe it. You can find them all over the internet but the least expensive I've found them were in bulk at http://www.kelpnoodles.com.

    Leave a reply  
  8. Lizzzzz:
    April 07, 2010 07:10 pm

    i love kelp noodles!!! good source of calcium too!

    Leave a reply