“30-20-30” Base Line 500m row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups
OHS technique review
OHS Warm up weights then: 5-3-1-1-1-1
Post: if time permits: 5 minutes of jump rope with as few misses as possible
Thanks to our friends at CrossFit Impulse for this great advice on how often should you Rest and CrossFit.
How Often Should I CrossFit? click here for more info—-> http://crossfitimpulse.com/how-often-should-i-train
Considering all of those factors, what is right for you? While only you can fully answer that, here are some general tips and examples: Start with the crossfit.com 3-on/1-off standard and adjust from there. If you go more than 3 days on then realize your intensity will suffer. More than 4 days on is probably not a good idea. However, some people go 5 days on during the work week and then take the weekend off. I think you would actually get better results by inserting a rest day in the middle of the work week to allow for recovery and then more effective work thereafter. If you don’t get adequate rest or if you have poor nutrition, think about reducing your load to 2-on/1-off. However, reducing your frequency means you must keep the intensity high during each workout for optimal effect. 1-on/1-off is only very effective for the complete novice. If that’s you, that’s OK. Nobody emerged from the womb with a 3-minute Fran. If you’re new to exercise, very deconditioned, or overweight then you may want to go 1-on/1-off for 2-10 weeks until you build the capacity to go 2-on/1-off without debilitating soreness. Advanced athletes may want to add skill, strength, or sport-specific workouts to their regular CrossFit regimen. This is best done by adding the additional workout at the opposite time of day as an existing workout, which allows for some recovery during the day. Many athletes have had great success with morning and afternoon workouts with work/school/daily life inbetween. Rest is still important when programming with this model, but an advanced athlete might sometimes reduce his rest day to an “active rest” day. This means that instead of complete rest the athlete would participate in a short and/or light workout that does not substantially tax his body. This maintains neuro-muscular pathways. However, for life-long fitness I recommend everyone take at least one day of complete rest each week. Lofty ambitions and competitive goals are good, but not if you irreparably break yourself trying to achieve them.]]>