12.1.2013 Coach Dan’s Sunday Spotlight


Good Evening CFTP,

It’s good to be back after my sin city trip. It was great to see all of your results while I was gone.  I appreciate all of your hard work. I would like to thank our awesome training team for keeping things going. I am lucky to have such a great team.

While I was down in Vegas I had something on my mind that I believe many athletes struggle with. REST… As you may or may not have been aware lately I have been doing a lot of competitions and throughout these competitions there is one thing I have noticed with my own body. I do not perform well with a tired body. The last competition, as you can read from my previous spotlight, was a struggle. There were numerous reasons but I think the biggest reason I struggled is the simple fact that I was worn down physically and mentally. CrossFit isn’t like a nice easy jog we used to do to keep in shape. CrossFit is intense and rigorous. It puts stress on your body. I often have people come up to me and ask why I don’t do more 20-30 minute WODs. Well the simple answer is I want you to be able to CrossFit your entire lives and not just a few years. The long intense WODs, while fun, cannot be done every day. You must shake things up whether it be duration of a workout or weight used in a workout. I love the long metcons and I want to do them every damn day but I CrossFit to be healthier and fitter. While my mind wants to beat my body up everyday I have to listen to my body and know that it’s ok to up my weight and lessen  my time duration. Not only is it ok, it’s optimal for us to be healthy.

I kind of got off on a tangent but rest is what I really want to address today. I love the intensity and motivation many of you have. You are there everyday and you push yourself to the limit every day. Some of you are coming in two times a day and I love to see this BUT… CrossFit recommends a 3 day on 1 day off routine. While this is just a suggestion and it will be different for every athlete, I believe there needs to be planned active rest days involved in your fitness routine. A rest day does not mean you sit on the couch and eat potato chips. Go for a walk with your family or go for an easy swim. Go for a light jog. You can even come into the gym and rollout and row. I am not going to force you to do the WOD if you come in. You can come in and have a recovery day in the gym. Come in for an hour and just stretch some days. Don’t give into peer pressure to push your body further than you know you should. If you are doing the WOD I want you to give it 100 percent but if you need a day then take it!

So that is the rest day advice. Now I am going to talk a bit about recovery. Your recovery begins before the WOD starts.  It starts during our warmup and our stretching time. It then starts up again right after the WOD. I have noticed many of you cooling down on the rowers and stretching on the wall and with the bands for mobility and I applaud you. We need to see more of this from all of you. The better you cool down the shorter your recovery time will be. Directly after a WOD you should be refueling. Whether it be a banana or a protein shake. The Progenex Recovery will help you rebuild those muscles you just broke down. I have been using it for a couple of months now and I stand by this product. Set yourself up for success. Your body will accept more protein directly after a WOD. FEED IT! Girls and guys need that extra protein to help you get through these hellish WODs.

I hope that this advice will help you all recover quicker so you can continue to slay these WODs. Keep up the hard work. Let’s make December our best month of CrossFit yet!

Coach Dan

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