Info on Recovery Time / Workout Day- (APE)

One of the hardest things for an athlete to understand is recovery. How much recovery time is required between competitions, competitive seasons and training sessions to optimize performance and progressions in the future? Maybe the question should be "What does RECOVERY mean?" Is it time off from training, reduced volume and intensity, a cleanse or a massage? I believe recovery is the only way to have a long career in sport and your best chance to be successful. Here is a little recent personal experience....

After CrossFit Sectionals this past February...I thought I was being careful by taking a few days off. Within 3 weeks after the Sectionals competition I was battling a shoulder impingement and a cold that lasted about 4-5 weeks. A "few days" was obviously not enough time to heal my body before diving into intensive prep training for Regionals.

Yesterday, after 6 days off...I attempted to test my VO2 Max on the treadmill to see if there was any improvements from last fall. Everything was going great until I hit stage 4...quickly I realized this test was going to be a problem. In order to achieve a "true" VO2 Max score one criteria is to achieve at least 90% of age-predicted Max HR. Half way through stage 4 I swore my HR was 200... when I saw it was only 177bpm... Oh Shit...I had NOTHING to give...I was DONE! I finished Stage 4 and jumped off the treadmill...I was mentally and physically incapable of continuing. The intent of a Max Test is to you push until failure...

Q: So what was the problem?
A: Insufficient Recovery

Solution: Take more time...eat right, sleep well...train at an effort that feels good.
Outcome: I will let you know!

In conclusion, I have come to realize 3-6 days isn't enough time for MY mind and body to repair. Trying to push when you aren't ready will lead to over-training, injury and regression in your training sessions. So take your time...lick your wounds, reflect and come back with the ability to improve!

Workout today was...
15 Minutes for AMRAP (as many rounds as possible)
5 thrusters w/ right arm 35lb DB
5 thrusters w/ left arm 35lb DB
7 Ring Dips
9 KTE

=8 rounds, just tried to keep moving.