Train what I feel.

Hi everyone, I want to talk about something I've come across to be helpful on days that are supposed to be passive rest days but couldn't stand doing nothing or when I have a programming block.  Anyone that does CrossFit has had that moment in a WOD where they've said something like, "Oh yeah, that 2nd or 3rd round felt great then it was all down hill from there.", "I got how many more to do?" or "I been here before I just have to push though it.".  Whatever you say, you know there was a distinct difference between the round that went well and when the hurt started.  Usually round 2-3 of a 5-8 round WOD depending on the tasks, movements and load of the workout.  So here is my experience and hopefully something to add to your tool box.

 Replicate that round, that sweet round when you felt strong and told yourself that you were going to crush this work out. How do I do that BJ? I'm glad you asked, Your next active rest day workout with out the pressure of the clock telling you to move faster. Pick a couple of movements, rep scheme and load that is moderate and would feel like if you had to do them for time for 5-12 rounds you know you're going to make sweat angels. Don't worry I will provide examples later. Now do 1-2 rounds, you should be a little huffy puffy and starting to sweat. Getting that heart pounding is a pretty good sign that your about there, or if you looked at your watch from when you started and finished you should be anywhere between 1:00-2:00 give or take. Now rest, step away for a minuter breath and bring it down, to near full recovery, anywhere from 2-5 depending on what you did but you should still be warm and somewhat elevated before you start again. The goal is to perform the movements as Technically sound and explosively as possible, as you would that 1rst or 2nd round, but also as if you already did some work before, hence the recovery time.  I know, I know if you are knowledgeable in the fitness community or are a Fitness Professional you would say this energy system training, more specifically the Glycolosis system or lactate threshold realm. True, but for everyone else Make it burn and walk away, lets not be scientific today, I'm not that smart.

As a personal trainer at a Corporate gym with a passion for CrossFit, it can be hard to get to the Box for a WOD or just to work on my own weakness. So I often workout in a less than a favorable atmosphere for our sport with even less equipment so it's important I get the most out of every workout. Here are some examples of things I've done, the awesome part is that it gave me a chance to throw skills that sometimes go weeks without being performed for one reason or another.  Remember this is probably an active or supposed to be passive rest day, so do as much or as little as needed. I usually do SMR (foam rolling), movement prep work (active stretching) with a row or run first and again at the end, and anywhere from 5-10 sets of the workout.

5 x 2pood KB Swing                   10 Pistols (5ea. side)                           10 Hand Stand Push Ups
5 Muscle Ups                             20 meter Handstand Walks                 15 Wall Ball Shots
                                                                                                      10 x 45lb OH Walking Lunges
30-45 sec. L-sit holds                   10 burpees
10 x 135lb Overhead Squat         50 double unders

Hope that this is somewhat useful, it works for me. Let me know what you think or you have any ideas, blog requests or critiques, please be my guest, and respectful. Take care until next,
BJ