Most CrossFitters love to watch their lifting numbers move up—but are they giving themselves enough recovery time between maximum efforts?
Strength expert Dave Tate of Elite FTS explains that training heavy is far harder on the body than sub-maximal work and can require up to two weeks of recovery.
“To do max-effort work every day, it really should not be done, all right?” Tate says. “It’s going to hinder progress, and most of the people aren’t going to be in shape to do that.”
In this video from a private seminar held Jan. 9, 2009, at CrossFit San Diego Tate talks about recovery, the max-effort and dynamic methods, as well as how to approach a heavy single.
With reference to rep charts developed in the ʼ70s by A.S. Prilepin, Tate explains that performing more than four heavy singles above 90 percent of your max is ignorant and counterproductive. Even if you think you have more in the tank after hitting a PR, you’d do well to leave it there for the next workout.
“Even if you break the record, it doesn’t make any difference,” Tate says. “You’re only risking injury. See ya later. You’re done.”
Additional reading: CrossFit and Powerlifting by Jason Bagwell, published May 1, 2005.