What is a rest day and how often do we need them?  There are 2 different types of Rest days:  a true rest day, and an active rest day.  The TRUE rest day is when you are truly exhausted and a workout would be bad for you.  Usually a workout, even if you are tired, is good because of the chemicals that are produced in the brain.  These make you feel happier, more relaxed and even more focused.  But since many crossfitters suffer from over training, or they are just those types that regularly over extend themselves, they need to recover, heal and rest.  A rest day here would be to do NOTHING but sleeping, relaxing, or just some mobility stuff.  Its REST.  The active rest day is different.  This is when you participate in a low intensity activity:  go running, hiking, surfing, mobility, etc.  Basically, enjoy those other fun things that we all do.  Now I'm not saying all of these activities cant be difficult.  But most of the time they are done at a lower intensity level.  Do some fun things!  This allows your brain to relax from the cortisol that is produced from the extremely high intensity workouts you normally do.  Enjoy yourself!  So that when you come back in the next day, you are both physically and mentally ready to attack the workout.  The normal rest prescription is 3 on and 1 off.  But you need to listen to you body.  Do what it needs.  Take care of it and it will take care of you.  Hopefully today is not a rest day so we see yo in the gym!:)

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"Dissection"

INFERNO Warm-up x 3

Complete the following:

 

Complete for time:

     9/1, 7/3, 5/5, 3/7, 1/9 reps

          Muscle Ups (or 2:1 pull-ups)

          Squat Clean and Jerk

               225#, 205#,185#, 155#, 135#

               155#, 135#, 125#, 105#, 95#

          *10 reps KB Swing between each round (53#, 35#)

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then.....

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Back Squat

     5-3-3-1-1

          *3 second pause at the bottom before you come back up

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MWOD........helping the shoulder in the ring dip or muscle up position
[youtube https://www.youtube.com/watch?v=1ARPjekZPJw]

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