4 things to do on rest days.
We start everyone on 3 days per week. We only have 4 athletes with an unlimited plan and they still take two full rest days a week.
Our programming allows for full body strength training and metabolic conditioning. A simplified way of explaining the need for rest days is our muscles break down during exercise. They need time to recover, usually 24-48 hours.
This is why its not beneficial to train the same muscles everyday.
But you don’t want to be a couch potato on the days off. So what should you do?
First off plan your workout and rest days. It’s too easy to say “I’ll just go to 4:30” when you don’t want to get up before work, and then its easy to say “I’ll go tomorrow” when you don’t feel like going after work.
Set your schedule and be consistent.
Back to rest days.
On rest days, we like to do what’s called “Active Recovery.” Active recovery movements are movements designed to help with recovery and healing after training. I’m going to give you 4 active recovery rest day activities.
Active Recovery 1: Mobility
We’ve all felt that soreness the day after a workout (remember on ramp day 1?)
Every week I post Mobility Monday into our members private facebook group. This mobility routine only takes 5 minutes and helps with recovery from the weeks workouts. We also focus on post workout mobility at the gym, but mobility Monday is a good rest day recovery activity.
If you’re looking for more mobility work i recommend the GOWOD app. It builds a custom recovery routine based on your mobility deficiencies.
Active Recovery 2: Yoga/Active Stretching
Yoga is the perfect counter balance to strength training. It also helps strengthen our body, and helps with our mobility and flexibility.
On the rare occasion I do yoga, I like to go to a studio and do a hot yoga session.
At home, the down dog app is great!
Active Recovery 3: Fun Activities
Most of us have activities we like to do outside of CrossFit. I’ve been teaching Brazilian Jiu-Jitsu for 10 years. I also enjoy mountain biking in the summer.
These activities are different for everyone. Some ideas include the following:
•Go for a walk with the family
•A bike ride with the kids
•Playing catch in the yard
Don’t limit yourself to this list. Find an activity you like!
Active Recovery 4: Crawl, Walk, Run and Additional Training
Are you still looking for more training? We have an unlimited program for those looking for more CrossFit, but it’s not necessary.
Here are some things you can do on your rest days to burn some extra calories:
•Sprinting – Find a hill, sprint up, walk down. Repeat 10 times
•Interval Training – we like Tabatas. A Tabata is 8 rounds of 20 seconds work, 10 seconds rest. A good Tabata workout is run during the work period, walk during the rest. Rest 1 full minute between each Tabata and repeat 3-5 times.
•Walking for longer periods – Walking is low impact. A 20-30 minute walk is great for recovery and to burn extra calories.
This list isn’t limited. Have fun on your rest days!