What Should I Do When I'm Not Here?
By: Marcos Hernandez
We get this question all the time. From clients, prospects, friends, and family.
Sometimes it's the athletes who are already coming in three times a week and, before they take the plunge and go unlimited, are wondering what they can do on their “off days”.
Other times it’s the athletes who’s schedule doesn't allow them to get to the gym as often as they’d like but they want to stay active when they aren’t here.
The short answer: move!
CrossFit is designed for high intensity workouts - think lifting heavy, breathing hard, and pushing your limits. However, it’s not necessarily the ideal method for lower intensity training.
Truth be told, if you came in for class and we were to have you do low intensity movements and WODs with lots of foam rolling and mobility sprinkled in, you probably wouldn't be happy. It’s not sexy, not glamorous, but it is necessary for recovery and longevity.
Moving can be a number of things. Hiking, biking, yoga, gardening… if you have to help a friend move that definitely counts!
For me, moving means trail running with nasal breathing. Nasal breathing is a great way to put a limit on your pace and make sure the activity stays low intensity. You can work on nasal breathing while biking, jogging, paddle boarding, or really anything you do to move (not recommended: swimming). Check out this article written by our friends over at Cohen Health and Performance about nasal breathing.
Josh enjoys throwing on a ruck (weighted backpack) and taking the dog for a hike, another great option to get in some lower intensity work. Even walking is a great off-day form of exercise, a way to get the blood pumping without putting too much stress on the joints. Don’t underestimate the benefits of a long, leisurely walk in the woods for active recovery, improved cardio, stress reduction, and more (weighted pack optional!).
That's the real name of the game here: what can you do to reasonably increase your heart rate, without getting too spun up, so that you feel rejuvenated afterwards and ready to hit it hard next time around? Finding an appropriate balance between tough and easy workouts is like chasing a moving target, and hopefully these tips will help you feel and perform consistently better.