Posted by Andy Petranek : Friday, Jun 21, 2013
Recovery. You've heard the word before, but really, what does it mean? You don't see it in a CrossFit workout... ever. And I suspect that when you go out for a run or a bike ride, you're not actually recovering, you're going at a pace to make the workout feel 'worth it'... meaning, you're going harder than you should be going to really make it 'worth it' for recovery.
What is a recovery workout? Specifically...
• A recovery workout is one that is, by design, easy. Yes... easy.
• When you finish a recovery workout, you should feel good, fresh, happy, and maybe even like you could go out and do it all over again.
• The word 'intensity' shouldn't ever come up in a conversation about recovery, unless it is to describe what to avoid.
• You should be able to carry on a normal conversation during a recovery workout.
• Your heart rate should be no higher than 70-80% of your max heart rate (and no, your max HR is not 220 minus your age - but that is the subject of another post)
• A good way to keep yourself in check... set your heart rate monitor to beep when you've hit what you think is your upper recovery limit.
A a rule of thumb, you should be incorporating a recovery workout into your training mix at least once or twice a week, depending on how you're feeling... and you can get in recovery on a run, bike, swimming, or on a rowing erg.
How often are you doing recovery workouts? Do you keep your intensity in check (hold yourself back)? What's your experience?
TODAY'S WORKOUT (CAP)
A) BS 20RM (+5#)
B) 3x for quality
AND COMING MONDAY(CAP)
A) BS 20RM (+5#)
B) Task vs Time vs Task Priority
1) Task Priority
500m Row, for time
-Rest 3 min, then
2) Time Priority
Row as many meters as possible in the time it took to complete Part 1
-Rest 3 min
3) Task Priority
Row the result of Part 2, for time