CrossFit.com is notorious for following a 3 days on/1 day off schedule. They’ve been doing it since inception. But, what do you do on that day off?
Perhaps you’re just completely beat up from your days of training that the most you can do is the bare minimum with a strong preference for laying on the couch and devouring food. Odds are there’s a better way you could be spending your rest days though.
“Rest days” don’t have to mean complete rest. In fact, moving might actually work out some of your soreness and leaving you feeling better during your next training session.
Let’s assume you’re dedicating an hour per day to working out. We’ll explore a few different ways to spend that same hour on rest days (Don’t worry; “Netflix and chill” is still an option).
Spend time food prepping.
When it comes to overall health, nutrition is probably the area you’re going to get the biggest “bang for your buck” so-to-speak. Improving the quality of the food you’re eating will improve your mood, workouts, sleep quality, mental clarity, and more. The list goes on.
I generally take Thursdays and Sundays off from working out. Those also happen to be the days I can cook more elaborate meals. Regardless of what day you take off, use the hour to chop fresh vegetables, plan out dinners, grocery shop, or whatever else you need to do to up your nutrition game.
Go for a long walk.
With a strong preference for walking outdoors (fresh air, sunshine, etc) and with another person or a furry friend. Don’t take your stopwatch. Don’t try to pick up the pace to hit a specific distance. Just go for a leisurely stroll and enjoy good conversation or let your mind wander.
We could all use a bit more general movement in our day. Walking is a great way to relieve soreness and get you feeling better for your next training session.
Spend time with family and friends.
When we talk about health, we often talk about nutrition and movement. There’s more to it than just those two factors! Your relationships play a huge role in your well-being.
If you normally spend an hour at a CrossFit class, spend that same hour hanging out with your kids, significant other, or friend. Find someone you haven’t talked to in awhile and give them a call. Dedicate the extra time to investing in relationships that make you better.
Listen to or read a great book or podcast.
We’ve just outlined that relationships (in addition to nutrition and movement) are important when it comes to your overall well-being. Toss mindset in there as well. There’s tremendous power in leveling up your mental game.
Find a podcast or book and spend 45 minutes diving in. Take an online course about a topic you’ve been meaning to learn about. Do something that gets the wheels turning upstairs.
Complete a “Ready State” stretch session.
Walking is a great way to increase blood flow and release some tension in sore muscles. If you want something a bit more involved, check out “Ready State” (formerly MobilityWOD) or ROMWOD. They both offer mobility programs that require limited equipment. Sessions last anywhere from 10 to 50 minutes depending on how much time you have to invest.
Veg out with good food
There are definitely days where the best possible thing is to lay low on the couch, preferably with some delicious food. That’s definitely an option! Sometimes, you just have a Netflix series calling your name.
However, it’s not the only option. Explore some of the other options here to keep you busy even when you’re not at the gym!