Today's workout should go pretty easily. If I do this right, it becomes more of an 'active rest' day. However, I think I might hit it a little harder than just a rest day.
The main Crossfit website typically recommends either a 3-on, 1-off routine, or a 5-on, 2-off routine for scheduling. With the Brass Ring Fitness program, they have it as a the latter. Right now, using the Brass Ring Basic Program, I'm typically a little tight/sore the next day, but able to move through the workouts. Cardio days like today help alleviate that stiffness without putting too much stress on the system.
One element I try to emphasize during the workouts is a proper warm up. I use the time to help loosen up anything still tight from the previous day's workout. I also use the warm up to work on basic skills, including pull-up drills and the extended Burgener Warm Up. I figure this will help with my strength, flexibility, coordination and accuracy. Of course, warm up for a cardio day like today simply involves either swimming, biking or running at a slow pace to 'loosen' things up before I really apply myself.
Planned Workout:
40-60 Minutes Cardio (bike)
Well, as expected, things went pretty smoothly. I got a little later start than expected, waiting for the wife to get home. Afterward, I jumped on the bike and hit the road under cloudy skies. The legs were a bit tight, so I didn't try to push the pace too much. I covered almost 14 miles in around 51 minutes.
Actual Workout:
51 minutes @ 13.6 mph.
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