Wednesday: Rest & Progression

Wednesday: Rest & Progression

Wednesday: Rest & Progression

The agony of defeat the feeling of missing a lift your muscles betraying you your mind just not being strong enough to push through those last reps. That’s right – it’s your old pal Monster/Coach Dan here with another awesome High Voltage blog for ya – so get your bulletproof coffee ready it’s going to be an awesome Wednesday!

You probably just suck at Crossfit and should quit right? It’s not like we progress in cycles and you’re just in a downtime or anything like that right? Quit your whining and listen up for a minute because we’re going to talk about the ugly side of training: failure.

Unless you’ve been living under a rock you may know there are a number of us that have been competing in a series of 3 events called the NLI that happen every 8 weeks. This requires a lot of training above and beyond just your 1 hour a day WOD. Myself and Coach Logan in preparation for these events train the 6 weeks leading up to them by doing the regular 1 hour All Levels WOD 5 days a week followed by an additional 1-2 hours of training of goat work (see my previous blog on that) and a 6th day of training every other week! Not to mention monitoring diet fish oil and protein intake. All this leads up to that one big day of competition where you put it all on the line and try to see where you fit in amongst other Crossfitters from the area.

No time for rest after that big day though because in another 8 weeks is the next big day. This is fine for awhile and I actually bounced right back after the first NLI in August but after this last one in October something completely unexpected happened…I started really sucking. It became a struggle just to handle my daily WOD when I used to easily sail through them as if they were a warm-up. Movements that I normally excelled at became excruciating battles just to finish. Aside from my physical deficiencies the toll it took on me mentally was profound. For the first time in nearly 2 years of Crossfit I started to question my abilities and my future as an athlete and wonder if I’d ever bounce back.

This is where I learned an important lesson about de-loading rest and tapering. In all of my time since I started Crossfit nearly 2 years I had never taken a break. I never went more than 3 days without a WOD and had rarely come less than 4 times in a week. Infact it had been nearly a year of me coming 5 days a week with a significant number of those days involving 2 or more hours. Not to mention the regular stresses and responsibilities we all face in our everyday home and work life. It wasn’t that I sucked at Crossfit it was that I sucked at resting and recovery.
This isn’t to say that if you’re feeling sore or tired you should just sit it out and stay home. There have been lots of days I was tired and working out wasn’t at the top of my list and those times are often the most important to go because you’ll feel great afterward. Nobody has ever finished a work out and regretted doing it. As far as soreness goes that’s often a build-up of lactic acid that will only get worse with too much rest and complacency. The best way to flush out that acid and soreness is to get moving and get some blood pumping through those muscles! No what I’m talking about goes much deeper. This is adrenal fatigue mental fatigue endorphin fatigue. You can’t simply bounce back from this or work through it…this time it’s for realsies.

What I’m getting at is that as much as intense and consistent training is absolutely necessary so is well spaced and measured rest and taper weeks. With the end of the Whole Life Challenge over now a lot of you have probably achieved a level of fitness and discipline that you never thought you could for one week let alone eight weeks. Now is the time to take a week or two and step back and assess your abilities set your sights on the next goal and prepare yourself for it. In the meantime though and I know this is going to sound strange DON’T kill every WOD. Just come in get through that workout one rep at a time and pace yourself. Don’t worry about having the best time or lifting the most weight just get back to why we all started Crossfit for the fun! Have fun with it relax and gain perspective and don’t beat yourself up. After a week or so you’ll be re-charged and newly focused on tackling that next challenge reaching those new goals and taking the next step to complete world domination.

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A. 10 Minutes EMOM

  • 2 Power Cleans
  • 15 Double Unders


 Skill: Overhead Squat

  • Sets of 5 Reps
B. For Time rest 3 min after each round

  • Rd 1:
  • 15 Cal Row
  • 15 Power Cleans
  • 15 Toes to Bar
  • Rd 2:
  • 15 Cal Row
  • 15 CtB Pull Ups
  • 15 Burpees
  • Rd 3:
  • 15 Cal Row
  • 15 Push Ups
  • 15 Power Cleans
  • Advanced Upscale to 20 reps each


WOD: Full Tabata Per Station – high score

  • Row for Cal
  • Jump Rope
  • Wall Ball
  • Push Ups
  • Rest 1 tabata after each station