Posted by Andy Petranek : Wednesday, Jul 03, 2013
Yesterday we talked about the importance of intensity and of having realistic expectations around your athletic development. Today I want to talk about something else that I've found over the years to be essential to continued long-term growth and development... EASY recovery workouts. Going easy isn't something CrossFitter's are comfortable with. We have this tendency to look at a workout, intend to go moderately, and end up setting a PR or trying to keep up with the other people in class. And while it can be fun, and lead to some great results, in the long run, for most people, it's not sustainable without burn-out or injury. So... learning how to go easy, as it turns out, is a skill that must be practiced.
It's something we discuss in more depth in my book, Fire Your Gym!. But the following is an excerpt from the section entitled "How to Stay Out of the Black Hole".
"The Black Hole, as identified in research conducted in the last decade by an international team of sports scientists, is a recovery-wrecking pace that tricks you into going too fast and to pushing your heart rate into the anaerobic zone. It’s a tricky pace. Maybe you’ve experienced it: you’re out on a run and a great song comes on, and you start feeling good and running faster, and pretty soon you’re breathing hard enough
to where you have trouble singing. Or you’re out on a casual ride with friends gabbing away and midway through it becomes slightly competitive; soon no one can speak a full sentence anymore. We’re not talking about out-and-out sprints here; those high-intensity efforts obviously will ruin your recovery. Instead, the Black Hole is more insidious; it’s a sorta-hard pace that sucks you in without your knowing it, eliminating the positive benefits of keeping it easy.
As it turns out, working out in the Black Hole or beyond it for even a little bit can sabotage your recovery. So buying a heart-rate monitor, and setting it to beep when you approach the danger zone, is a good strategy."
Can you relate to the incessant desire to push it faster when you should be recovering? What do you do to stay out of the 'Black Hole'?
TUESDAY'S WORKOUT (CAP)
15 DB Thruster (55/40)
5 Shuttle Sprint
10 DB Thruster
7 Shuttle Sprint
5 DB Thruster
9 Shuttle Sprint
AND COMING WEDNESDAY (CAP)
A) 5 rounds on the 4 for distance:
:60 1 Sq. Cl, 1 P. Sn., 1 Sn. Balance, 1 OHS @ 70% of 1RM Sq. Sn.
B) Adv - 2 Min Max MU’s
Int - 2 Min Max CTB chin ups, rest 2 min, 2 min max kipping ring dips
Beg - 2 min max strict chin ups, rest 2 min, 2 min max dips