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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 06-08-2011, 08:20 PM   #1
Sheldon Kreger
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Signs that it's Time to Take a Rest Day (or Two)

What do you look for, or what are the signs and symptoms you see when it is time for you or one of your athletes to take an extra rest day? How about extended rests?

I find that sometimes one rest day isn't enough to alleviate the sensation of overall exhaustion and ache (although I don't get much soreness anymore). It feels like my bones are under a lot of pressure. Thankfully, all of my joints are healthy, so they don't bother me more than anything else. However, sometimes after heavy met cons I will feel a very deep soreness, like my bones ache. I never feel sharp pain, just stiffness, aches, and dull pain.

I've had aches in my lower back, shoulders, collar bones, and now my wrist. Every time, I've taken 2 rest days in a row, and the pain isn't gone. I do one or two workouts, feel tired and stiff, then the pain is gone. Does anybody else go through this?

-sheldon
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Old 06-09-2011, 07:42 AM   #2
Ryan R Johnson
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Re: Signs that it's Time to Take a Rest Day (or Two)

While a piece of sound advice would be "listen to your body", the nature of Crossfit, urges you to push the envelope on what the human body is accustomed to.

i am rarely not experiencing some level of soreness. Now, that exhausted and run down feeling is a sign of your central nervous system being taxed. The more conditioned you are, the faster you will recover from workouts. so, rest as often as needed...I am no trainer nor am i an expert. ive only been crossfiting 4 months. But ill tell you what works for me..

I feel exhausted today from a metcon involving heavy deadlifts, that i performed yesterday. I know that if i were to do a metcon today, i would be running it at 70% at best. so today i will grab a piece if PVC or olympic bar, and i will work on my olympic lifting technique. I will work on my double unders. or if im feeling strong enough i will lift heavy on a technique that doesnt involve my legs and hips.. like bench press. then tomorrow, i should be ready to metcon again. hope this helped.
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Old 06-09-2011, 07:51 AM   #3
Robert Fabsik
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Re: Signs that it's Time to Take a Rest Day (or Two)

I look at a couple things that tell me to take extra days off.

--If I'm super sore, I'll take a day off. If I start a little sore but after the warmup, things are feeling loose then I'll continue on. But, if everything is aching, I'll just do some light stuff to get blood pumping and mobility work.

--If I'm super fatigued, no energy, lethargic, I'll do the same thing as above. I'll warm up, and if my energy is picking up, I'll continue on. If I feel like a slug without motivation, I'll take a day off. 9 out of 10 times when I feel like a slug and warm up well I wind up having a great workout. The other day, I felt pretty beat after work, but got in the gym, warmed up and then set a strength record on the press.

--If my body is feeling worn/minorly injured, this isn't sore, this is more like little aches and pains either in the muscle or joint. Then I know to back down.

--If my numbers are stalling on everything--time to back down.

--If I don't feel refreshed after several nights of good sleep.

--Sometimes I'll monitor my AM pulse, if it starts to trend upward, it might mean time for a break.

Now there are a couple of ways to take a break.
Take a whole week off.
Take a couple days off.
Keep training but at submaximal loads/intensities and different volume.
And in the midst of all this make sure you are doing all the right recovery stuff--food/sleep and mobility.
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Old 06-09-2011, 08:59 AM   #4
Spencer James
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Re: Signs that it's Time to Take a Rest Day (or Two)

I've retrospectively noticed difficulty sleeping when I start to become overtrained. This is usually manifested by waking up at 2-3am and having a hard time falling back asleep.
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Old 06-09-2011, 09:13 AM   #5
Matt Haxmeier
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Re: Signs that it's Time to Take a Rest Day (or Two)

I had a sprint workout a couple of weeks ago that I was sore from for over a week. The following week I did a ring dip workout and felt like I was moving in slow motion. I was having to break ring dips into sets of 2-3 which is pretty unheard of for me. And I was dreading working out in general and my lifts were stalling. Those are signs of overtraining.

I ended up catching a cold for over a week (no surprise) so I didn't do anything. After that I came back with renewed vigor.

So basically listen to your body.
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Old 06-09-2011, 09:20 AM   #6
Shane Jensen
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Re: Signs that it's Time to Take a Rest Day (or Two)

Quote:
Originally Posted by Spencer James View Post
I've retrospectively noticed difficulty sleeping when I start to become overtrained. This is usually manifested by waking up at 2-3am and having a hard time falling back asleep.
Same.

I'm very seldom if ever sore, but if I start to feel really buzzy when I wake up at night that's a cue for me that I'm starting to brush up on that line.
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Old 06-09-2011, 04:55 PM   #7
Sheldon Kreger
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Re: Signs that it's Time to Take a Rest Day (or Two)

Thanks for the advice, everybody. It seems like my natural inclinations have been largely confirmed. Although, I must say I was surprised to hear that overworking will lead to waking up in the middle of the night. That's not what I'd expect!

Today is my third rest day in a row, and I'm feeling and my back is starting to feel sore (although that is probably because I've been in front of my computer all day). I'm sure ready to hit it hard tomorrow.

-sheldon
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Old 06-09-2011, 07:21 PM   #8
Chris Mason
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Re: Signs that it's Time to Take a Rest Day (or Two)

When progress slows and or I feel like something is going to get injured if I don't.
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Old 06-13-2011, 10:37 PM   #9
Alicia De Alba
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Re: Signs that it's Time to Take a Rest Day (or Two)

Last week I had to take a few rest days and I feel 100% better and I was confident during my wod today. My big sign is having a hard time getting through a wod and just feeling exhausted the whole time. I also will get achy in my legs, kind of feels like restless legs. And I'm more emotional then usual, but that just may be a woman thing haha
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Old 06-14-2011, 06:06 AM   #10
Matt D Miller
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Re: Signs that it's Time to Take a Rest Day (or Two)

I know that if I am feeling irritable for no reason, I am overtrained and will take the day off. I also eat a HUGE meal, and that makes me feel better.
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