1/11/2024 0 Comments Recovery days![]() ![]() ![]() The cause could also be nutrition, sleep, or stress. Some find wearable health trackers, like WHOOP, make tracking this information easy.Ī lack of recovery might not be the only culprit if you’re feeling exhausted and your performance is suffering. The only way to know for sure is to start tracking everything - not just your workouts and nutrition but your health markers and state of mind. However, if you aren’t seeing progress in the gym, you have chronic or acute injuries that don’t seem to go away, and you’re constantly feeling tired, you may need more recovery days. ![]() If you regularly experience improvements in the gym, your health is good, and your injuries are minimal and manageable, then your recovery-to-training ratio is probably just right. “Regardless of the work-to-rest schedule somebody picks, we should never lose sight of the fact that your results will tell the truth,” he said. Westerlin says the best way to develop a recovery strategy is to focus on measurable, objective factors. Joe Westerlin discusses the theoretical hierarchy of development during a Level 1 Certificate Course (CrossFit Journal). “You certainly want to go based on how you feel, but our minds can be deceiving,” Westerlin said. Your individual response can change over time due to aging, illness, stress, or a variety of other factors. Not everyone reacts to training in the same way. The problem with this approach, however, is there’s no room for individual variation. The other advantage of this schedule, Westerlin said, was it provided five to six workouts in a week, which was more than a traditional training schedule. “Instead of going all week long and then taking two days off, the belief was that three days on and one day off would allow you to keep the intensity high before those rest days came,” he said. “It was found they were able to maximize both volume - meaning number of workouts in a week, month, year - and intensity with that schedule,” Westerlin said. ![]() Joe Westerlin, a Level 1 Seminar Staff Flowmaster who founded CrossFit Omaha in 2007, said this schedule came from observations of early CrossFit athletes. Others followed a consistent three-day-on, one-day-off schedule. That usually meant working out Monday through Wednesday, taking Thursday as an active recovery or rest day, and then finishing with workouts Friday and Saturday. In the early days of CrossFit, most athletes followed a three-day-on, one-day-off, two-day-on workout schedule. Other athletes struggle with motivation and take too much time off then wonder why they aren’t improving. Some athletes, like Jahn, push themselves to the brink, not realizing they’re sabotaging their own progress by training too often. Rest and recovery are essential parts of training, but it can be difficult for some CrossFit athletes to strike the right balance. “I was sick of working all the time,” Jahn said. She completely stopped training and closed her gym in 2019. A shoulder injury prevented her from lifting any weight overhead, and she found her strength decreasing, even though she was training more. She opened her own gym and continued to train for at least two hours a day. Then in 2015 Jahn’s life got even more stressful. Even after a month’s rest she felt an overwhelming urge to nap most of the day and had trouble regulating her emotions. When Jahn returned to training, she didn’t feel recovered. Jahn spent the summer doing a CrossFit competition every weekend, and by September she was so exhausted she took an entire month off. She started CrossFit in 2011 when she was 21, and by 2012 she was training six or seven days a week. For seven years, Elsie Jahn pushed her body to the limit. ![]()
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