For the Advanced CrossFit Program visit the RAW Strength and Conditioning Website.

Generally, to optimize fitness we recommend two days on one day off, three days on one day off. This is to fit in with a regular seven day week and come pretty close to approximating three days on one day off.

Assuming you are truly training at capacity when you enter the box you need a recovery day to continue to progress well, otherwise if you were to do this every day it would probably result in over training. This is a state where your body’s recovery systems cannot keep up with the stress caused by training. Sleep factors, food and external stress can greatly affect how much rest you need, but those details are for another post. This does not mean being a couch potato on your rest days, doing nothing active will actually slow recovery. Instead you should keep active on your rest days to aid recovery. How active should you be? This depends on a wide variety of factors.  If you are a runner a slow 5K can be a good rest day activity.  Playing tennis, going for a walk, a slow cycle, playing with your kids. All of these things are good ways to spend your rest day.  Remember to keep the intensity and load of the activity to a level that you could sustain for a long time. Keeping your rest days active will speed your recovery and enable you to maximize the efficacy of future workouts.

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