Recovery and Overtraining?

Steve Sheffar · 04-13-2007, 08:16 AM

I started CF on 10 Jan 07 at 31 years Male and 196 lbs. I have seen amazing results. Lost 21lbs. 10% Body Fat and have had a huge increase of muscular endurance. I love the WODS and usually sellout (hard as possible) when doing them. I do the zone (best as I can). I am at a crossroad. I am getting very tired during the day and have had a hard time with some of the WODs compared to earlier.

I am wondering if this is a symptom of going too hard or a combination of other things. IE School, working, girlfriend, WOD, sleep, eating etc...
Are there any suggestions or is this just a normal cycle.

WFS

http://www.stevescrossfit.blogspot.com/

Anthony Bainbridge · 04-13-2007, 09:03 AM

When is the last time you took a break?

David Bennett · 04-13-2007, 11:17 AM

I think people vary in recovery ability and you may need to experiment to find what works for you. For example, Larry Lindenman's advice in several prior threads on recovery is to go three weeks hard on the WOD, take a half volume week (reduce intensity by halving reps/weights or time from your normal), then repeat. In week 12...take the week off. Good advice to take.

Other people have a 2 on 1 off schedule or some other variation that fits their individual recovery ability and fits in with their other commitments. You've made great gains and have earned a rest.

Steve Sheffar · 04-13-2007, 01:21 PM

Thank you for the attention to this question.
I work on the 3-1 routine. Over the easter break I had two days off. other then that I have been doing the WOD's or my version of a workout. I try to always give 100% in the workouts. I have seen some great results and I am fearful that if I slack off then I will slide back to chubby Steve. Want to avoid that.
I want to crush "murph" on the 28th of June so I am trying to get the best from myself for that.

Larry Lindenman · 04-13-2007, 05:02 PM

Steve, you need to start cycling your workouts as David outlined above. The half volume week is harder than it sounds and you will maintain all fitness parameters, you will also come back stronger and experience less plateaus. The back off week is well documented and I have been doing it for three years with 1 injury and no lapses. Give it a shot...it gives you a mental break too (you look forward to deloading and then look forward to hitting it hard!)

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04-13-2007, 08:16 AM	#1
Steve Sheffar Member Profile: Join Date: Jan 2007 Location: London Ontario Posts: 282	I started CF on 10 Jan 07 at 31 years Male and 196 lbs. I have seen amazing results. Lost 21lbs. 10% Body Fat and have had a huge increase of muscular endurance. I love the WODS and usually sellout (hard as possible) when doing them. I do the zone (best as I can). I am at a crossroad. I am getting very tired during the day and have had a hard time with some of the WODs compared to earlier. I am wondering if this is a symptom of going too hard or a combination of other things. IE School, working, girlfriend, WOD, sleep, eating etc... Are there any suggestions or is this just a normal cycle. WFS http://www.stevescrossfit.blogspot.com/

04-13-2007, 09:03 AM	#2
Anthony Bainbridge Affiliate Profile: Join Date: Nov 2005 Location: Fredericton New Brunswick Posts: 3,199	When is the last time you took a break?

04-13-2007, 11:17 AM	#3
David Bennett Member Profile: Join Date: Jun 2006 Location: Dallas Texas Posts: 58	I think people vary in recovery ability and you may need to experiment to find what works for you. For example, Larry Lindenman's advice in several prior threads on recovery is to go three weeks hard on the WOD, take a half volume week (reduce intensity by halving reps/weights or time from your normal), then repeat. In week 12...take the week off. Good advice to take. Other people have a 2 on 1 off schedule or some other variation that fits their individual recovery ability and fits in with their other commitments. You've made great gains and have earned a rest.

04-13-2007, 01:21 PM	#4
Steve Sheffar Member Profile: Join Date: Jan 2007 Location: London Ontario Posts: 282	Thank you for the attention to this question. I work on the 3-1 routine. Over the easter break I had two days off. other then that I have been doing the WOD's or my version of a workout. I try to always give 100% in the workouts. I have seen some great results and I am fearful that if I slack off then I will slide back to chubby Steve. Want to avoid that. I want to crush "murph" on the 28th of June so I am trying to get the best from myself for that.

04-13-2007, 05:02 PM	#5
Larry Lindenman Affiliate Profile: Join Date: Jul 2003 Location: Chicago Illinois Posts: 2,769	Steve, you need to start cycling your workouts as David outlined above. The half volume week is harder than it sounds and you will maintain all fitness parameters, you will also come back stronger and experience less plateaus. The back off week is well documented and I have been doing it for three years with 1 injury and no lapses. Give it a shot...it gives you a mental break too (you look forward to deloading and then look forward to hitting it hard!)