I love CrossFit. I love the community, the sense of family, and I love pushing myself and others to new limits. It's a magical combination.
When I first started, I wanted to do it all, all the time. I was putting in 5 regular CrossFit workouts, and then 2-3 CrossFit Endurance workouts a week. That's a lot. Especially for someone who hadn't done anything like CrossFit before. I wanted to be at my gym all day, working out, watching everyone else work out (yeah, I know how creepy that sounds - now you know why I became a coach!), and rubbing shoulders with the most amazing people I'd ever met. I was supercharged. And I was seeing great results.
I was getting stronger, and faster, and I had BIG plans. I was a CrossFit baby. We probably all have that friend. The one who won't shut up about CrossFit. The one who posts their daily workout. Every. Single. Day. They've fallen in love. And like any newly-wed or new parent, they flood social media with their new obsession. They're CrossFit babies, too. It's a phase, and with any luck and some intervention, we all make through alright.
My intervention came when my coach took me aside and asked me how many workouts a week I'd been doing. She asked me how I felt, and how much sleep I was getting (actually, a couple of my coaches approached me about my, ahem... addiction). And I had to admit that I'd been feeling really run down. I was still getting better at CrossFit, but not as quickly as I would have liked, and there were days when my motivation lagged a bit. I wasn't sleeping enough, and I was not eating enough (I think this is a common problem for women). I was headed for a burn out.
My coaches suggested that I take a day off during the week, and maaaaaaybe I might think about dropping my endurance workouts... MAYBE. I started resting at least one day, and I did back off of running. Little did I know, this would eventually lead me to focus on Olympic weightlifting. Instead of thinking of a rest day as something that indicated laziness, or weakness, I came to realize that a rest day is just as important as all of my training days. In fact, it is essential. Rest days allow our bodies to re-build, and refuel so we don't burn out, or get injured, or over-train. Since then, my training and diet have undergone many and varied adjustments, but always with a focus on appropriate recovery.
Most weeks look remarkably similar for me. I go to the gym on the same days, at the same times each day. I'm a person who absolutely thrives on a routine. Which is why it took me a long time to recognize that sometimes... SOMETIMES, I needed to listen to my body and take an exception. Most of the time, that doesn't mean working out MORE. Most of the time, that means I need an extra day to recover. Here are some tips on how to recognize if you need a rest day.
- You just don't want to be there. This one is for the gym-obsessed, like me. If you struggle to find motivation to go to the gym every day, then you might have a different problem, and it's probably that changing your life is just plain hard. If that's you, my advice is to keep going 3-4 times a week until the gym and working out are a habit, or find something else active that does motivate you (I am a big believer that anything active you do is a good start). But I usually love to workout, so when I really, really am having trouble motivating myself to get going, I know it's usually an indication that I need a break.
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- You're very, very sore. People, your body is telling you everything you need to know! Sore muscles are your body's way of saying, hey you broke me, and please excuse the mess while we re-build. Listen, and take it easy. Now, over time you begin to recognize what your limits are. I know if my core/back/legs are really wrecked, then it's not going to do me much good to head in to do anything. My body will react sluggishly, my muscles will simply be "squishy" and I will just become frustrated. But if smaller muscle groups are sore, such as my shoulders, then doing something else for my legs/back will work just fine. Be sensible and listen to your body.
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- You haven't slept/eaten well or enough. If you lose sleep, or your appetite because you are stressed about something, and you know that you just need to move and sweat to help you cope, then by all means, spend 20 minutes on the rower, or move through a brief wod (workout of the day), and roll out. But a word of caution: don't go all out! Exercising is a stressor on your body just as much as not enough sleep or fuel. If the point is to relieve stress, then do that. Move steadily, and be gentle with yourself in your expectations. And don't let anyone else pressure you into doing more than you need to. I think that's a big one for CrossFit. The community is great, but your box buddies may not know what's going on. They might wonder why you're not Rx'ing the wod, or why you're not going heavy on your lifts. They'll try to encourage you to do more, thinking that's all you need. You don't have to explain, but if you choose not to, then be ready for a little heckling, and be grateful for their support anyway.
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- You're injured. If you've sustained an injury, whether minor or major, resting during the acute stage may be just what you need. I have a major caveat I'd like to offer on this one, however. An injury doesn't necessarily mean you need to disappear completely. My sister busted her leg (broke and tore everything), and she continued to work out at her CrossFit gym regularly before and after surgery and during her recovery. Any good coach will be able to modify pretty much anything so that you can still show your face and make improvements to your health and fitness. And moving is almost always a better option than not.
Now, here a couple more things to keep in mind for your rest day. Rest doesn't mean turn into a vegetable, and watch Netflix all day long. Depending on where you are in your fitness journey, an easy (easy being key here) swim, run or yoga session won't be work and will aid in your recovery. If those things are still too strenuous, then consider some mobility and easy stretching. I don't have a gym at home, but there are some things that I keep on hand like a set of lacrosse balls, and a foam roller that just stay out in my living room at all times. Definitely make use of these on your rest days! You might also consider getting in to a massage therapist or chiropractor on your rest day, if possible.
Resting means you probably need more food, not less. Don't fall into the trap of thinking that just because you're doing less work on your rest day, you shouldn't eat as much. Remember that your body is hard at work re-building what you've broken down. Give it something to use. Eat nutritious food: high quality proteins, fats and carbs, and maybe a little more than you think you might need. If you're counting macros, your rest day may be the perfect time to re-feed (re-feed days are days when you consume a little more than on normal days). And, of course, drink plenty of water!
I like to think of my rest day as a chance to re-connect with things and people I love that are not the gym-related. I'll call or meet up with a family member or friend that I haven't heard from in a while. Or I'll work on my blog (haha... just kidding, I'm always working on that).
Remember that any increase in volume or intensity of your workouts will need an adjustment in your routine (consider adding a rest day) and nutrition (yay, more food!). Expect an adjustment period as your body acclimates. It may take a couple weeks for you to settle into it. The guideline I usually give new CrossFit clients is to start with 3-4 times a week, and work up to 5 times a week. Competitive and highly trained athletes can handle doubling up and higher volume sessions, but it takes time to gradually build up to that kind of intensity. Remember, sustainability is key.
If this was helpful to you, head over to http://elizaspencer.com, where I write about my adventures as a single mom of three boys, CrossFit, health, and nutrition related topics.
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