Rest. It’s really, really important. This past week, I didn’t get enough sleep for various reasons. Some by choice, some well, not by choice. Every now and then, my stupid brain keeps me up trying to solve the mysteries of the universe. Really important things like, “did I leave the stove on?’ or, “were the doors on my car locked? I’m pretty sure I locked them.” Things like that, that could solve world hunger and be the start of world peace. Of course I’m being a bit sarcastic here. Me?! Sarcastic?! Never…
Anyway, back to the subject at hand. Rest and how important it is. I really didn’t get enough sleep last week and I felt it. Didn’t perform as well, didn’t recover enough, and I felt like crap. I’ve been doing this for a while, and I can recognize the symptoms of lack of rest and recovery. For beginners, I’ve noticed that some don’t recognize the symptoms of lack of rest and recovery. This is hard stuff, what we do here. It’s intense, there’s heavy weights involved, sprinting and gut checks galore. For a lot of beginners, it’s a vast difference to anything, if anything at all, that they’ve done in the past. It’s pretty hard on your body. So in the beginning, it might be a good idea to ease yourself into it. Maybe just come in for only a few (3) classes a week until you adjust to it. Once you’ve got yourself on a good rest/recovery program (7-9 hours of sleep a night and are regularly foam rolling on your own), then jump in and get crazy. I know it might sound weird for a coach to tell you to not come to class all the time in the beginning, but I feel like unless you’ve got good rest recovery habits to begin with, maybe it’s not such a good idea to go all in right away.
I guess with all my rambling on and on here, I’m trying to say that you should make some rules for yourself. I know that I’m going to do so this week, which brings me to this weeks challenge.
This weeks challenge is, schedule at least 8 hours of sleep a night AND every morning and evening foam roll for 10 minutes. Hit your calves, hamstrings, quads, and your lower and upper back. 10 minutes twice a day is nothing. Schedule the time to do it. No excuses, don’t let yourself talk yourself out of it. Just do it. Your body will thank you for it. Trust me. Keep a log of how you’re feeling and how much you’re sleeping and how much time you’re spending recovering.
If you don’t have a foam roller, go buy one. Now. Big 5, Sport Chalet, Sports Authority, or Dick’s Sporting Goods should all have them. Get the hardest one that you can find.
10×3 Back Squat at 75% of your 5×5 weight. Every 30 seconds, do three reps.
100m Farmer Carry
15 leg lifts
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