That smiling face at the box every single day, Sunday through Saturday, lifting, squatting breaking a sweat seven days a week. Don’t be fooled into thinking this person is getting fit fast, because too much of a good thing can play havoc on your fitness. Over-training can hurt your body and keep you from achieving your goals. This mistake is one that even I make.
Over-training is not just limited to CrossFit, but occurs in multiple workout routines like power lifting, running and sports. Athletes push their body too far, leading to a decrease in performance and high risk of serious injuries that can set them back. I want to see your smiling faces at the box, pushing yourself to the next level, but I also want to not see you there. I want to know that you are giving your body the proper amount of rest it needs to recover so you can come back stronger and ready for more.
So just how much is too much? Great question, but the answer is not the same for everyone. CrossFit promotes a 3 to 1 ration of 3 days on and 1 day off. For many that combination works perfect, but if you are just starting out, you might want to try 1 to 1. Just like building to a new PR, new athletes need to train their bodies into new fitness rhythms. Monday, Wednesday and Friday might be a great start for you. As you train, you become tuned into your body and its needs. Experienced athletes can listen to their body, and judge when they need a recovery day based on how tough that last WOD really was. Some can also incorporate active recovery days, with a less intense workout that gets the blood circulating without straining the muscles.
I have gone 5 days on before and felt great. I have also pushed myself too far, ignored my body and set myself up for disaster. The key is to listen to your body, and make sure you give it time to recover for a stronger push.