This can be a very broad topic so I am only going to talk about it in the workout sense. Rest is a very fickle thing it often doesn’t require much but it can demand a lot. It really comes down to how we view rest. So let’s look at one of the benefits of structured rest while during a metcon.
We’ve all been there before doubled over staring into a seemingly bottomless pit of chalk. We tell ourselves, as we repeatedly chalk up our hands, that it has some kind of magical powers to get us through the workout. (If you find the magic kind on Amazon let me know!). Through the length of the workout we could be doing this 5 maybe 6 times with no attention to how long we are congregating at the bucket. The fact is we lose sense of actual time in the heat of a workout. This works both ways, take for example when we do a 7 minute AMRAP (as many rounds as possible) before we start you think “it’s only 7 minutes”. Only to find when you think you’re almost done you look up at the clock and realize you still have 5 min left. Often the opposite is true when it comes to rest periods. Rest periods or (what I often refer to them as) “a questioning of my current life choices” time seems to accelerate. We think we are just taking a 5 to 10 second rest but in reality it’s a 20-40 second rest period. Do that 5-6 times in a work out that could equal a 4 min accumulated time difference. When we start adding the extra drink of water, slower than normal transition time and the extra rest between reps. All that time adds up. There will never be a total elimination of transitions, this guy gets pretty close though:
Sub 2min Fran:
You can however adjust your rest to accommodate your workout. Understanding your redline in a workout will ultimately help you know when to rest and when to push through. Because let’s face it going at superhuman speed for one part of the workout only to move on and take 40-50 seconds to rest negates any benefit you created. Instead opt for a steady pace throughout and it will most likely leave you with a decent score.
Structure your rest during transitions. This is when you are forced to break movement focus anyway so use that time to recoup energy. The key is to start the next movement immediately as not to add more rest to the time lost.
Lastly, look up at the clock. We time a lot of stuff in CrossFit, so why not time your rest. Having an idea of how long you are resting will give you a better grasp on cycle times. If you feel that your resting more and more, try changing your rep ranges to offset the fatigue.
The bottom line is that its like anything you do. It’s going to take practice to understand how and when you need to rest. If you can disconnect from the leader board and focus on how to improve the little things, I promise it will pay off big.