A question I often get in the gym - " how many times a week I should be attending CrossFit classes?" The answer I commonly give people is, “listen to your body.” In most cases your body will let you know if you are capable of working out on any given day. There is a difference between being sore and being too beat up to work out. If you wake up and you are sore/stiff/tired, Congratulations - you are probably attending CrossFit pretty regularly and working out hard regularly. However, if you are sore to the touch, take it easy. You have done enough damage to the muscle tissue in your body, and you simply need a little more time to recover. If you're feeling beat up after a great night of sleep, chances are you need some more rest before you go hard again.
Battling Soreness/Effort: Once you start to move around, raise your body temperature and stretch, you find that the stiffness starts to go away and you can once again bend over without grimacing. I understand that when people step in the box they want to go a thousand miles an hour. That's fine, but no one is perfect and you're not going to be 100% every day. To give 100% does not mean you're competing every time you work out. Training is about gauging yourself, resting appropriately and pacing appropriately. Remember, you are actually getting stronger, faster, and more powerful when you are resting. Proper recovery is essential if you want to maximize your results. You are sabotaging your progress if you are overtraining.
Types of Overtraining:
Short Term/Over-reaching: The symptoms are excessive soreness or and fatigue. This occurs over the course of a couple days and can be fixed with a few days of absolute or relative rest. If you're experiencing these symptoms it may be good to take off a day or two.
Long Term: The symptoms of overtraining are decreased coordination, decreased performance, prolonged illness, and a decreased desire to train. excessive frequency, volume or intensity that often results in extreme fatigue, illness, or injury, which is often due to a lack of sufficient rest, recovery, and nutrient intake. If you're experiencing these types of symptoms it may be a good idea to take a week off to recover.
Recovering is essential to getting stronger, faster and becoming a healthier athlete. Please let your coaches know when you're not feeling your best and we will do our best to accommodate. Please keep in mind that when we program, we are programming for several athletes - which mean people will feel different on a day to day basis based on their strengths and weaknesses. Sleep, stress, nutrition, and frequency (of workouts) will determine the quality of your workout.
Listen to your body.