Take 15 Minutes to build to a 1 rep power snatch
Every 2 minutes for 10 minutes using today’s heaviest lift:
2 reps @ 60%
2 reps @ 70%
2 reps @ 75%
2 reps @ 80%
2 reps @ 85%
Post weights to BTWB
We at CrossFit Verve always preach the benefits of rest days. Taking a day or two a week is great because it lets your body recover so that you can give your maximal effort the next time you walk in the gym. The recommended work to rest days preached by CrossFit is 3 days on 1 day off, 2 days on 1 day off. For some of us, that doesn’t quite work with our schedules, but it is important to make sure you take a day off here and again so that you can recover. But what happens if we decide to take an extended hiatus from working out?
A recent article featured in the Health section of Time.com talked about extended days away from exercise. Below are a few of the results from the study that looked at extended days away from exercise ranging from 10 days to up to 8 weeks away from exercise. Click HERE for the full article and links to the studies referenced in the article.
Within 10 days: Your brain might start to change
For years, researchers have suspected that exercise is good for your brain, too—according to one 2013 review, it might be able to help offset age-related memory loss. Now, a new study in the journal Frontiers in Aging Neuroscience found that even a short vacation from your workout might cause changes to the brain.
In the study, when a group of long-term endurance runners took a 10-day exercise hiatus, their subsequent MRIs showed a reduction in blood flow to the hippocampus, the part of the brain that’s associated with memory and emotion. The researchers point out that although the runners didn’t experience any cognitive changes over the period, more long-term studies are needed.
Within two weeks: Your endurance will plummet and your vitals may spike
After just 14 days, you might have a harder time climbing a flight of stairs or keeping up with your colleagues during the monthly kickball game. The reason you’re so winded? Skipping sweat sessions causes a drop in your VO2 max, or the maximum amount of oxygen your body can use. It can dip by about 10% after two weeks, says Dr. Hameed. It only gets worse from there: After four weeks, your VO2 max can drop by about 15%, and after three months, it can fall about 20%—“and those are conservative estimates,” Dr. Hameed notes.
Staying even slightly active can help: One 2009 study found that male kayakers who took a five-week break from their training saw an 11.3% drop on average in their VO2 max, while those who worked in a handful of exercise sessions during each week only saw a 5.6% drop.
Very few of us go that long without coming into the gym, but some of us are lucky enough to take long vacations that get us away from work and the gym. Bottom line is that even if you can’t make it in to Verve, try to stay active if life pulls you away from your daily WODs. If you are going away for an extended period of time and are looking for some workouts you can do that require little to no equipment be sure and ask any of the coaches for suggestions.