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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 01-10-2007, 08:19 PM   #1
Mitchell Brown
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I've had a pretty light 3 days on my WOD:
Day 1: 5 x 5 shoulder press
Day 2: gymnastics
Day 3: 15 minute heavy bag work
(see http://www.crossfit.com/discus/messa...054/34931.html)

Does this mean I really have to take a rest day today? What if were to just push out 30 v-ups, 15 knees to elbows, a 500 m row, 20 dips and a 30 second L sit? Would I be losing the recovery benefits in that case?
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Old 01-11-2007, 10:52 AM   #2
Martin Schap
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Mitchell
Sometiomes it can be hard to take a rest day, but you will rarely be sorry you did. If you are very stiff or something and you just want a light workout to shake things out, I've personally found that you can't go wrong with some light rowing for maybe 20 minutes. Just my thoughts, but if I were you I'd go ahead and take the rest day as scheduled and then be ready to go balls to the wall for your next 3 days on.
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Old 01-11-2007, 11:38 AM   #3
Mike ODonnell
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It's hard to judge recovery without a steady performance base to judge from. For example, if you followed a ME Black box, and every time you came to your ME day and you did not improve, you are overtraining. All depends on your goals of fat loss or strength, but rest is important. Remember muscles do NOT grow when you are working out, while light recovery work can aid in blood flow and muscle repair....repair only happens when the muscles are not being broken down.

(Message edited by mike_od on January 11, 2007)
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Old 04-21-2007, 02:50 AM   #4
Leah Turner
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what about doing skill work on rest days such as static chin up holds, pushups, handstands? Even though these muscles are recovery can skill work like this still inhibit muscle repair and growth?
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