“My Mind/Body Is Beat…”

Posted: May 15, 2016 in Uncategorized

For Those Who Know… Know…

What Happened To Danielley & Myself Has Left, Well, At Least Me With A Lot Of SleepLess Nights…

Our Home Was Broken Into April 28th, 2016…

My Life Hasn’t Been The Same Since…

How Danielley Is Handling This So Calm??? I Have No Clue…

I’m Assuming That She Knows That I Have Been Trained To Kill Somebody At Any Given Time Whether It’s With A Weapon Or Not & She’s Trying To Keep Me Calm…

I Can’t Sleep @ Night… My Mind Is Going Over Scenarios Of “What If This/These Mother Fuckers Come Back???

The Worst Scenario Is… What If This/These Mother Fuckers Come Back & Danielley Is Home & I’m Not?!?!?!

Rest Days…

I Can’t Remember The Last Time I Took A “Rest Day” Unless Danielley & I Had Something To Do…

Normally… I Would Be Performing The Strength & MetCons Monday-Friday & The Oly Lifting Class On Saturday…

This Past Week… I Worked Out Once On Friday… And Honestly… The Only Reason I Did Is Because My Wife Programmed The WOD…

I Made Up The Strength Lifts As Well.. But… They Didn’t Feel Good @ All…

The Previous Weeks… My Head Was So Clogged Up That I Wasn’t Able To Focus On The WODs… Not To Mention The Oly Class Where I Missed Lift After Lift…

All I Was Thinking About Was… “Is Somebody In Our Home???”

That’s What’s Going Through My Head These Days…

But…

There’s Also Another Reason Why It’s Good For You To Take A Rest Day OR Rest Days…

Or Just Go Out & Have Fun!!!

That’s My Rant…

Now… I Found This On CrossFit Invictus’s Page…

Great Read…

From CrossFit Invictus…

NunoTino
Coach Tino and Coach Nuno enjoying their rest day.

How often should someone take a rest day?
Written by Nuno Costa

If you have been doing CrossFit for a while now, you recognize that our program excels due to the high intensity component. With that being said, one thing we have to keep in mind is that we can’t sustain that high intensity every single day; otherwise our body ends up breaking down. So this begs the question of how often should someone take a rest day?

CrossFit.com follows a 3 on 1 off program, which means 3 days of doing the workouts and taking the following day to rest. Most athletes will need that day of rest in order to allow the muscle tissue to regrow and the body to recover from the training.

If someone is brand new to CrossFit, I don’t suggest they start with a 3 on 1 off program since most people will not be able to handle that much intensity/work initially. Suggested ramp up time can be Monday, Wednesday and Fridays or Tuesdays, Thursdays and Saturdays, so 3 days a week till the body gets used to this. After that, then you can ramp up to 2 on 1 off such as Monday and Tuesday on, rest on Wednesday and Thursday and Friday on and on the weekends getting outside to play and doing something fun with all this fitness you are gaining.

At Invictus, we offer programming 6 days a week, Monday-Saturday. We realize not everyone’s schedule is the same and some will come in on certain days, and some on others. I have also heard some folks like to come in Monday-Friday and take the weekend off (5 on and 2 off). This may work for some, but what needs to be monitored is how that athlete is responding to the training. On the 4th and 5th day in a row, are they still feeling strong and are they still able to hit the conditioning portions of the workouts hard and keep the intensity that we are looking for in order to gain results?

What tends to happen is you start enjoying coming to the gym so much because you are seeing results and you are making friends and getting connected to the community and you don’t want to take days off – but this can also lead to some nagging injuries if the individual is not listening to their body. I have seen it happen time and time again and I, myself, have made this mistake more than once. So what does someone do on his or her rest day? Here is what we suggest to our athletes that follow the competition blog:

Aerobic Restoration
, Mobility and Maintenance
, Inflammation Maintenance, Nutrition Preparation, Mental Restoration
. For more details on each of these check out our competition blog here – https://www.crossfitinvictus.com/wod/january-2-2014-competition/

Personally I like to take complete rest days, or I may do some light stretching or a restorative yoga class. The key here is that we want to balance the yin with the yang; we don’t want to do something that’s going to be high intensity. If we are going to do something on a rest day, it needs to be restorative. My favorite thing to do on a rest day is get a massage or some sort of body work, ART, or acupuncture. If you are coming in on a regular basis of 3-4 days a week, I highly suggest scheduling some sort of restorative body work at least once a month – you are worth it and your body will thank you.

Regardless if you are a competitive CrossFit athlete or just someone looking to get fitter – remember more is not always better, but better is better. Learn to listen to your body, learn to be ok with missing a day here or there in order to take care of yourself. You are only going to get stronger and faster if you allow your muscles a chance to recover.

And There You Have It…

Everyday… We Work On Our Entire Body…

There’s No Chest Day… Or Leg Day… Or Tricep Day… Or Bicep Day… Or “AB” Day… Or Cardio Day…

Moving Correctly… You’re Going To Hit Your Entire Body…

I Try To Program The WODs… Whether It’s The Strength Or The MetCon To Accomplish That Goal…

And Yes… Your Body Is Going To Take A Gut Shot…

Know When Enough Is Enough…

I’m Not Saying Don’t Come Into The Box… I’m Also Saying Don’t Do Nothing…

Go For A Slight Jog… Roll Out…  Go For A Bike Ride… Go For A Hike… Go To The Beach… I Know Most Of You Have Other Gym Memberships So Go Take A Yoga Class… A Spin Class… Danielle… We Can Take Our Puppies For A Walk…

SOMETHING!!!

Just Be Smart & Listen To Your Body… And If Your Head’s Not In It… It’s Not Worth Causing You To Get Injured…

ALRIGHT… HERE WE GO!!!

Get Out… Be Active… But Know Your Body… Feel Your Body… And Know When You Need To Have An “Actively Rest” Or JUST ORDER A PIZZA &  CLEAR YOUR MIND!!!

3…2…1…GO!!!

Mando

5.14.2016 WOD & Scores

Mando Macias's photo.
Mando Macias's photo.

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