Hey Everyone,
One of the most frequent questions I get regarding training is what people should do on their days off from the Zone. Although it can vary a lot from person to person (in terms of goals) there are a few options that I think will lead to better health and performance both inside and outside the gym.
As most of you already know, our WODs tend to be pretty intense and are characterized by high heart and breathing rates, along with acute muscle fatigue and micro-damage. This represents a high stressor for your body, which is great for fast improvements in fitness but needs to be balanced by some lower intensity activity.
Off-days are a good opportunity to accumulate some easier exercise while still keeping moving. Staying inactive on days that you don’t visit the Zone will accentuate soreness and slow recovery versus doing some movement. Here are my top 5 activities for off-day recovery and regeneration
- Easy trail running (choose a soft trail and run at a very relaxed pace so that you are breathing heavily and can enjoy the surroundings) – 20-40 min, depending on your base level of fitness.
- Easy swimming – 20-40 min, variety of strokes, focusing on lengthening limbs and fluidity of motion. The pool also has the benefit of de-loading all of your body’s joints which is very relaxing.
- Hill walking – find a good hill (Mt Doug or Mt Tolmie work well) and stroll up, taking your time. Your heart rate should be elevated but maintain a pace that isn’t a physical struggle. 20-30 min
- Yoga – even though I don’t practice it myself, I feel it has great benefits for CrossFitters. Just be sure to go slow and not to force positions, especially in hot yoga where you get a false sense of your flexibility!
- Trail riding – difficulty is up to you but undulating terrain will be best. Riding a bike enhances circulation to your legs without the stress of running. 30-60 min+
Days off from intensity are a necessity but keep moving and doing easy work – this is a great opportunity to involve members of your family or friends who aren’t into CrossFit but could use a bit of exercise and fresh air!
Post to comments if you have a favorite off day activity (non-exercise options will also be accepted ;).
Turts
Today’s Workout
Buy-in: Row technique review and demo by coach then 8 min warmup and practice
WOD: 3, 2, 1… Row!
This is a partner workout and you will alternate work and rest with your partner. Ideally you will both be using the same scaling but it isn’t mandatory!
Team theme: Nautical
This is a 20 min amrap for total reps of:
- 300m row
- 20 kettlebell swings (35/55)
- 10 burpees
- all exercises must be alternated (partner 1 rows then partner 2 rows, partner 1 kbs, partner 2 kbs etc)
- cannot start next row until all burpees are finished
- ergs set to 300m intervals with 10s rest
- 120 reps per team per round (30 each for row, 40 each for kbs, 20 each for burpees)
- partial rounds count to the meter or rep
Zone 2 – scale kbs as needed
Zone 1 – scale wod as needed
Cash-Out: spray down ergs, pick up your chalk and relax!
i have a 3.2km loop along ross bay that i do on my "off days". i am not a runner and i have found that this run has really helped me with my speed and endurance in wods. i have my gps and try and keep my lap speed under a certain number. i hope to increase my distance up to an easy 5km
i also try to take one day off per week-sleep in, maybe talk a walk or something else mentally relaxing
daily i take the dog for between a 2-4 k walk along galloping goose. i have finally inflated my bike tire after leaving it flat for a bit so I'm doing some light road biking as well
Surf as much as possible
my preference lately has been swimming – the outdoor pool at ian stewart is a great way to get some sunshine & some fun exercise. i love to do yoga (the yin kind!) but have been quite sporadic in my yoga doing. in the more winter-y months, i will be learning to play hockey again which has been a blast so far!
Golf. Walk the beast. Horizontal limbo. Short slow jogs
nice, good options guys – B you're bang on with the mental relaxation thing… exercise is a stressor if it's intense and that can have psychological effects as well. De-tuning the mind through some relaxation activities (whatever they may be) is always a good way to recover.
I like strolling the Henderson pitch and putt course and taking trips down to secluded beaches with Michelle – finding those places instantly relaxes my body and mind (unless I miss a 2 foot putt ;).
Turts
Any trail recommendations that aren't too far from town? I'd like to not have to go as far as Langford or Sooke if possible (unless the trails are spectacularly awesome)!
Not all super close but all great trails
Thetis Lake
Sooke Mountain Provincial Park
Gowlland Tod Provincial Park
Mount Work/Hartland Dump
Mt.Finlayson
Mt.Douglas
There is a great trail map resource on the Prairie Inn Harriers website with links to maps of most of the locations on Southern Vancouver Island: http://pih.bc.ca/Maps.php
Sarah – adding to what Donald said, here are some of my favourite trails in town or nearby:
– There is a nice ~3-4km loop around the perimeter of Beacon Hill Park. You can make it longer if you go down around Clover Point and along the seawall.
– The chip trails around Cedar Hill Golf Course make up about a 3.5km loop.
– There are tons of trails of all types at Mt. Doug from super steep, to nice and flat. One loop around the outside of Mt. Doug is about 5km and quite hilly.
– Mt. Tolmie, UVic chip trails, dog park. There is a 4km chip trail around UVic which is nice, plus some other trails through Mystic Vale and over to the dog park to the East of UVic. There is a ~1km chip trail around the Hender chip & putt golf course just across Cedar Hill X from UVic. Mt. Tolmie has some good hilly trails which can be incorporated.
– There is a nice trail all up the Colquitz River along Interurban.
– Thetis Lake – one or largest set of trails nearby, only 15 min drive from down town.
The Saanich website also has some good links on trails:
http://www.saanich.ca/parkrec/parks/trails/guide….
There is also a google map of trails here:
http://maps.google.com/maps/ms?msid=2029020065853…
Wow! Thanks for all the tips Donald and Chris! Very cool! I have many new places to explore on my days off now 🙂
The Dean Park trails in North Saanich are also awesome…lots of different levels and awesome views of the water once you reach the top. Just turn onto Dean Park road off of East Saanich (close to the Panorama Rec Centre) and carry on up the road until the reach the park. There is a parking lot and lots of trail markers…enjoy!