Half weeks and rest weeks and things

Yael Grauer · 08-21-2006, 01:16 AM

Just got some questions, I'm feeling a bit beat up and trying to decide whether I should take a week off or try to really really scale back for a week. How do you know what you need when? How many days til you start deconditioning?

I've been logging my workouts for the 13 weeks I've been crossfitting to keep track of how many days a week I work out, and the level of intensity (with 1 being a really really slow day, maybe like a two-mile bike ride, and 5 being one of the kick-••• WODs we know and love.) Here's how many days I've worked out each week and the 1-5 intensity #s:

1: 4 days (4, 5, 4, 3)
2: 3 days (5, 5, 3)
3: 4 days (3, 3, 5, 2)
4: 4 days (3, 4, 5, 2)
5: 1 day (5)
6: 3 days (3, 5, 5)
7: 2 days (5, 4)
8: 6 days (2, 5, 4, 4, 3, 4)
9: 3 days (5, 5, 5)
10: 5 days (5, 5, 3, 5, 4)
11: 6 days (3, 4, 4, 1, 5, 5)
12: 5 days (4, 5, 5, 4, 4)
13: 6 days (5, 5, 5, 5, 5, 5)

Average levels of intensity by week:

4, 4.3 3.25, 3.5 (1st month, 3.76 intensity)
3.75 days per week averaged

5, 4.3, 4.5, 3.7 (2nd month, 4.4) 3 days per week averaged

5, 4.2, 4.4, 4.4 (3rd month, 4.5) 4.5 days per week averaged

Week 13. 6 days, all at 5 (if I don't take this much-needed break or scale-down now, I'd be at 5 intensity, 6 days a week)

Elliot Royce · 08-21-2006, 12:36 PM

I think you probably answered your own question with your analysis. You've been at this for a quarter of a year and have recently been hitting it harder than usual. You're tired, back off a bit. I suspect 2-3 days of rest would be all you need. If you're looking for permission to be lazy for 3 days, you've got my blessing! :angel_no:

I don't think it gets more scientific than that. Go have some fun. On your scale, sex would probably rate between 2-4, depending on how young you are....

Yael Grauer · 08-21-2006, 12:40 PM

Are you saying I can't have sex for three days?

Elliot Royce · 08-22-2006, 03:24 PM

If you need me to decide that, you're in trouble!

Yael Grauer · 08-22-2006, 04:27 PM

Well, I decided to do a rest day yesterday and then a half-day today and tomorrow and then see how I feel on Friday. This sucks because I got an 85# DL last time and I really wanted to go for 105, but two days won't kill me.

Anyway I feel a lot better today than I did yesterday. Still sore but not nearly as bad. Must be the Zone food and the cod liver oil. And sleep.

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08-21-2006, 01:16 AM	#1
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Just got some questions, I'm feeling a bit beat up and trying to decide whether I should take a week off or try to really really scale back for a week. How do you know what you need when? How many days til you start deconditioning? I've been logging my workouts for the 13 weeks I've been crossfitting to keep track of how many days a week I work out, and the level of intensity (with 1 being a really really slow day, maybe like a two-mile bike ride, and 5 being one of the kick-••• WODs we know and love.) Here's how many days I've worked out each week and the 1-5 intensity #s: 1: 4 days (4, 5, 4, 3) 2: 3 days (5, 5, 3) 3: 4 days (3, 3, 5, 2) 4: 4 days (3, 4, 5, 2) 5: 1 day (5) 6: 3 days (3, 5, 5) 7: 2 days (5, 4) 8: 6 days (2, 5, 4, 4, 3, 4) 9: 3 days (5, 5, 5) 10: 5 days (5, 5, 3, 5, 4) 11: 6 days (3, 4, 4, 1, 5, 5) 12: 5 days (4, 5, 5, 4, 4) 13: 6 days (5, 5, 5, 5, 5, 5) Average levels of intensity by week: 4, 4.3 3.25, 3.5 (1st month, 3.76 intensity) 3.75 days per week averaged 5, 4.3, 4.5, 3.7 (2nd month, 4.4) 3 days per week averaged 5, 4.2, 4.4, 4.4 (3rd month, 4.5) 4.5 days per week averaged Week 13. 6 days, all at 5 (if I don't take this much-needed break or scale-down now, I'd be at 5 intensity, 6 days a week)

08-21-2006, 12:36 PM	#2
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	I think you probably answered your own question with your analysis. You've been at this for a quarter of a year and have recently been hitting it harder than usual. You're tired, back off a bit. I suspect 2-3 days of rest would be all you need. If you're looking for permission to be lazy for 3 days, you've got my blessing! :angel_no: I don't think it gets more scientific than that. Go have some fun. On your scale, sex would probably rate between 2-4, depending on how young you are....

08-21-2006, 12:40 PM	#3
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Are you saying I can't have sex for three days?

08-22-2006, 03:24 PM	#4
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	If you need me to decide that, you're in trouble!

08-22-2006, 04:27 PM	#5
Yael Grauer Member Profile: Join Date: May 2006 Location: Tucson AZ Posts: 871	Well, I decided to do a rest day yesterday and then a half-day today and tomorrow and then see how I feel on Friday. This sucks because I got an 85# DL last time and I really wanted to go for 105, but two days won't kill me. Anyway I feel a lot better today than I did yesterday. Still sore but not nearly as bad. Must be the Zone food and the cod liver oil. And sleep.