Thursday 12-15-16

TEAMS OF 3

AMRAP 16 MIN

20/17 CAL ROW

20 KBS (70/53)

10/8 Cal Assault Bike

Active rest. What is it and why do it?

CrossFit is hardcore right?
We pride ourselves on the soreness we walk around with as if it is a badge of honor. But how do we know when enough is enough and it's time to take an active rest day or a full rest day? Well, lets define what these two rest days are first.

An active rest day is used to promote blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue.  A full rest day is a break from all physical activity and many times a much needed mental break as well.

So which should you choose and why?

 Ever finished a workout and you just known that within 24 to 48 hours you're gonna need help getting out of a chair?
Then an active rest day should be on your list for the next day.
Lactic acid builds in your muscles during anaerobic (without oxygen) workouts.  The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood, causing metabolic acidosis, giving you that burring feeling in your legs during the workout and that soreness 24 to 48 hours after.
By getting ahead of the soreness and adding an active recovery day the next day you will help clear the lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. A short low exertion row, coupled with some ROMWOD can do wonders for your recovery, allowing you to get back in the gym sooner.

A full rest day should be taken when an active rest day was not used properly, and instead the athlete allowed the slow onset muscle soreness to creep in, either by continuing to participate in anaerobic efforts and building upon the lactic acid in the muscles, or by sitting at their desk the entire next day like we spoke about on Tuesday, not allowing blood to flow naturally and flush the body of that acidosis.

So choose your rest days accordingly, and know that ideally we should be moving everyday. It's what we were made to do!