Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to who’d like to run.
Run Session
Two sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile Pace
Run 400 Meters @ 90-95% of 1-Mile Pace
Rest 3-4 minutes
A day behind: 30 min EMOm today with some modifications to work on some exercises for an upcoming comp
1. 3 DL @155, 4 DB step overs with 35#
2. 6 Barbell Snatch @55# , 4 burpees box jump on, step off same side
3. Could only do 5 Ttbar every round today–yikes, I needed the rest on this one.
I did yesterday’s workout ??
Completed the 10 minute Assault Bike from Tuesday.
141.1 never let the RPM drop below 60.
I did not complete the test the first time around. I was happy with the results and feel I could have pushed a little bit harder after it was all over. The next time I will know.
– 15 minutes on the assault bike at an easy pace.
– 5 x 400m run at easy pace with 2 minutes rest in between. I need to get better at running. I’ve been told I have good running form, but it gasses me like nothing else! Tried to focus on breathing cadence.
20+ minutes mobility work before and after.
Just more exposure to running will help!
Again a track workout with my daughter (2y/o / 12kg).
10 rounds of:
– 200m weighted run and
– 100m weighted walk.
Run Session
Two sets for times of:
Run 1200 Meters @ 85-90% of 1-Mile Pace
Run 400 Meters @ 90-95% of 1-Mile Pace
Rest 3-4 minutes
If change run with row for same work / is it possibile ? For example ;
2 set –
1500 row 85-90%
500 row 90-95%
Rest 3’
This is exactly how I do it if I can’t run. Use your 2.000m time as reference.
Thank you, i change because i have pain After competition Crossfit, i do everything but NO Run, pain in the Femoral Muscle when i Run.
Glad you are listening to your body!
Yep, great!