Andrew discusses recovery: 

The more work we put in the better we will become right?

Not necessarily. Recovery and rest is often the neglected component to all of this. The general prescription to our program is 3 days on, 1 day off.  This is not an absolute, this works for most, but you must eventually tweak your regimen from the basics to your own specific needs. The most important part of your training and progress is listening to what your body is telling you and adjusting accordingly.

There are certainly times that you need to push through a little soreness and hit the WOD regardless. I'm more focusing on those who workout on a consistent basis and are seeing regressions instead of improvements. At this point you need to reevaluate your training regimen. Maybe you need a few days off to allow your muscles and mind to recover from the extreme amount of energy demands you have placed on your system. Or possibly, you might have to switch to a 2 day on, 1 day off schedule until you feel like you are 100 percent again.

You may have to miss out on a few WODs, but that does not mean you cannot work on other aspects of CrossFit. Let’s not forget that flexibility, coordination, and balance are just as important as the 7 other domains of fitness in Crossfit. Take these off days and put them to good use. Come in one day and work on your flexibility and range of motion. Instead of hitting a WOD, go and try out the yoga class were you will work on balance and your stabilizing muscles. Finally, take this opportunity to work on some “sucks” that you might have. Practice double-unders, do the Burgener warm-up and snatch skill transfer until it is engrained in your memory bank. Do the small things that will make you a better, more well-rounded athlete.

The number one thing I want you to take away from this is to listen to your body!