If you have come in for 3 straight days of working out, you need to take a day off. It can be an active rest day where you take your kids for a walk, ride your bike or go swimming, take our Yoga class at 7pm but you should not get your heart racing. The same is true for Sundays. Take the day to work on mobility or just go enjoy some light outdoor activity. If you absolutely have to come into the gym on a Thursday, then work on a light skill movement. You should not be moving heavy loads or trying for a 20 minute hero workout.
The same rules apply to a day’s workouts. We all want to make progress, but putting in 2 straight hours of intense workouts is counterproductive. Physical stress on your body for extended periods uses different energy systems and has a direct impact on your metabolism. Your body will begin to protect its energy stores rather than burn them. If you want to do extra work in a day, give yourself some recovery time. Spread the 2 workouts apart by more than 4 hours, eat a good meal and come back refreshed.
The scheduling and programming of Crossfit and of Fury is well proven and very effective. The short and intense workout is much more potent than 60 minutes reading a book on a treadmill. But ignoring your body’s need for rest is a recipe for performance plateaus. Get in 8 hours of sleep a night, rest 2 days per week, eat good food, try Yoga on Thursdays and hit each workout with your highest intensity. The results will happen.