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

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Old 04-26-2006, 12:14 PM   #1
John Ponzetti
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Let me start by saying I love this CrossFit thing! But, I need a break! I am 41 years old, wgt 170 w/11% body fat. I started Crossfit in Feb, after reading the Mens Journal story. I have not taken any extra time off since then. I have been so tired lately, and sore. The wod yesterday, I did after work, had dinner, then fell a sleep on the couch. So, I am planning on bustin' butt till Saturday, then take a week off. My question is should I take that week off completly? I was thinking of maybe doing the CFWO only.
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Old 04-26-2006, 12:32 PM   #2
Jason Billows
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I can't comment with any authority, but I'd think it would be best to take the week off of "workouts" completely. However, if you're involved in sports, I'd see no problem keeping up with them as long as they're not exherting you to the degree that a CF workout would.

I belive I read elsewhere on the forums that it's a good practice to take a full week off every three months.
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Old 04-26-2006, 12:37 PM   #3
Paul Findley
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When I have taken 100% time off...it is really hard to get back into the full swing of things, but not impossible. Next time I am going to do something, as opposed to nothing. I am amazed at how good I feel when all the pain goes away :-)
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Old 04-26-2006, 12:49 PM   #4
David Wood
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The notion of taking a "back off" week is pretty well-established around here (even if it isn't "official" CrossFit doctrine (LOL . . . other than "constantly varying functional exercises executed at high intensity" . . . there *is* no official CrossFit doctrine)).

Search the boards for posts by Larry Lindenman on the subject of "back off week". He's articulated the idea better than anyone else.

After 8 - 12 weeks of steady work, you're due for a light week.
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Old 04-26-2006, 01:30 PM   #5
Bill Ripley
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Excellent post on active recovery.....

http://forum.dragondoor.com/training/message/400068%5C
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Old 04-27-2006, 04:51 AM   #6
Larry Lindenman
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I oughta have this to cut and paste, but here you go:

Weeks 1-3: 3/1 WOD full strength.

Week 4: WOD half volume, 50% time, distance, or reps, whatever makes more sense.

Repeat three times.

Week 12: Rest week, go out and play with H2H kettlebell drills, rings, trampoline, whatever. Have fun but don't do the WODs.
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Old 04-27-2006, 08:18 AM   #7
John Ponzetti
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Why do I feel bad about taking a week off? In my head, I know it's good for me. I just don't want to lose any ground. For the last month I've been doing CF/ME/CF. On week 4, should I still do the ME days and back-off the crossfit level? I mix my ME days with a 5x5 or singles of squat, deadlift or bench.
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Old 04-27-2006, 09:54 AM   #8
Bill Ripley
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You will not lose ground by taking a break. Recovery is just as important as training.


http://www.t-nation.com/readTopic.do;jsessionid=C8AB50E41DE232B144D5A982E3 F7846C .titan?id=546953
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Old 04-27-2006, 12:43 PM   #9
Dave Rounsevelle
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Bill's right John. (and Larry too) Recovery is a part of getting better/stronger. Most athletes that compete try to peak and the last week or two before the peak or competion, the do less or a workout or a "taper" down the training. You will probably come back surprised at your strength when you come back.
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Old 04-27-2006, 02:03 PM   #10
Brian McCarrie
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I would still stay active. Shoot hoops, go hiking or mountain biking. Have some fun.
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