25, 20, 15, 10, 5
Push Up & Pull Up
Overreaching vs. Overtraining:
It’s safe to say that each day we enter the gym with a pretty specific goal in mind. To push ourselves just a little harder than we did the time before? Agreed, we all have those days where we walk in and say “burpees…really?”
This “drive” to reach toward new heights, faster times, and greater loads is what makes us unique as a CrossFit community. Belive it or not strength coaches have put a name to this phenomenon, overreaching. Overeaching is the intermediate between going to the gym sitting down on a recumbent bike and reading your favorite magazine and overtraining to the point of detriment. Overreaching is the point where we see favorable adaptations in: strength, metabolic conditioning (aka cardio), skill development, etc.
As common as this favorable characteristic is in us CrossFitters, there is a negative one that comes along with it: Overtraining. Overtraining is when the body has been pushed to a point where it can no longer repair itself. The body is too fatigued to rebuild…
Here is a graph of how it the body is supposed to rebuild, defined by the principle of supercompensation:
Your workout causes damage. Your body responds by getting stronger and compensating…This graphic shows what happens when you push yourself beyond overreaching:
So, why do we want to avoid over training? Here are a few common reasons that cause overtraining:
a) Rapid increases in training volume and intensity of training
b) Extended schedules of high-volume
c) Inadequate recovery and rest
The number one cure for overtraining is REST! Max Mormont from So Cal Strength and Conditioning/Crossfit Balboa says, “There’s no such thing as overtraining, just under recovery”.
Here are 5 ways to keep pushing for PR’s and avoid overtraining:
1 – Get plenty of rest and sleep (7 hours minimum a night)
2 – Consider your environmental workload as well (if your job has you stressed out, it can contribute to your physical stress amplifying it).
3 – Record Keeping – Make sure you are recording your times, reps, weights and sets for all WOD’s. This will help keep you keep that balance between overreaching and overtraining.
4 – Thoughtful programming – Doing WOD’s that are long (ie 15+ min) day after day will have an overall negative impact on your conditioning, but don’t worry, we have this part covered for you.
5 – Proper Nutrition – make sure you are planning your meals (especially pre/post workout calorie consumption) (courtesy of CrossFit South Bay)