Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Everyone working hard on the run/burpee wod.

Rest Schmest
Written by Michele Vieux

I have a couple of CrossFitting friends that just can’t rest. They workout EVERY day, sometimes multiple times per day, and NEVER take a rest day. You might think they are super committed to their training, but I think they are diminishing their returns on their hard work and might be setting themselves up for failure and injury. This is called OVERTRAINING and it is a medically recognized condition. YOUR BODY NEEDS REST. It is necessary to repair worn, tired, and injured muscles; to give time for the central nervous system to unwind; and for the body’s energy sources to be replenished. If you don’t schedule rest days into your routine, your body just might do it for you. Take one or two on your own or be forced into a break of a week or more.

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Rest doesn’t just mean taking days off, it includes proper nutrition, foam rolling, icing, and sleep. Nutrition and sleep are the two pillars on which you build your fitness foundation. Catchy I know… but true. Without those two improvement will be slow to come, if it happens at all. We work hard, recovery should be the easy part. Eat 3-5 meals every 3-4 hours. Stick with paleo foods in zone proportions, sleep 8 hours (uninterrupted) each night, foam roll on the days you train (at a minimum), ice 15 minutes on 15 minutes off 3-5 times a day if you have a sore muscle or achy joint. Steer clear of NSAIDs, Advil (ibuprofen) and aspirin, instead take Tylenol (acetaminophen) if you need to take anything. Follow these simple rules and your recovery will be quicker, times will drop, weights will go up, and soreness will be less frequent and shorter duration. That’s something we all want!