12/19 Monday - The Myth of Rest = Recovery

Congratulations to everyone who completed Femme Fatale Week. We had an OUTSTANDING crew for our Marguerita and Mimosas Grand Finale. 
Every Sunday is a rest day from the gym. We encourage everyone to take it easy, get outside and play, and take a nap. While a rest day is super important to prevent over-training, rest alone is not enough in an effective recovery program. 
CrossFit is the sport of fitness, meaning it is more than just an exercise program, it is a sport in its own right. Ask any athlete about rest vs. recovery and they'll tell you rest is the absence of of effort, movement or exertion, while recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. 
We all have heard about the deleterious affects of over-training, e.g. fatigue, weight gain, performance decline, sleep disruption, pain, and a lack of excitement for training. In reality, over-training is really under-recovering. The folks at Whole9 Life describe recovery as, "...the restorative process by which you regain a state of 'normalcy'; health and balance. (If your 'normal' is not 'healthy,' perhaps you should spend some time considering that.) Recovery is far more than just taking a day off from training. Genuine recovery includes adequate rest, proper nutrition, hydration, and also must include the engaged, deliberate execution of a cogent plan to offset the (physical and psychological) cost of your training. Foam rolling, yoga, soaking, massage and mobility are all practices that will help you recover for your next workout. Rest is simply taking a day off from exercise or sport, napping, chilling on the couch, watching movies or TV, and going to bed nice and early so you get adequate sleep. All of that is fine and good, but resting is only one small part of true recovery."
Are you actively and deliberately recovering from your CrossFit workouts, competitions, and other physically stressful events? Answer these 10 questions from the Whole9 Life folks to see if you're under-recovered from your CrossFit workouts. 
​We are actively recovering from Femme Fatale Week today with a series of low intensity workouts designed to keep us practicing skills, training our metabolic systems, and having fun. 

Click Here for The WOD

This Saturday is our OCR Saturday class. Join us from 9-10:30AM for a fun morning of obstacles, burpees, climbing, throwing, jumping and did we say burpees! Obstacle course racing (OCR) is a super fun way to test your fitness. 
This is our fourth OCR Saturday. We offer an OCR Saturday every month through the winter to help keep your obstacle skills ready for the spring races. 
This is a great opportunity to get a taste of an obstacle course race for newbies!
Randy with Big Sky VO2 Testing will be here on Saturday offering Resting Metabolic Rate testing and VO2 Max testing. He needs a minimum of 5 people to run each test. RMR requires a 4 hour fast and no exercise 12 hours prior and takes 15 mins, VO2 Max requires no exercise 24 hours prior to testing and can take 5-15 mins. He can start the testing as early as 8AM. He is offering a 10% discount on both tests. Anyone who did RMR last time gets a 10% discount on VO2 Max testing. Please let me know if you're interested. ​