Strength: Fitness: Pushups, Lsit, Singles/DU. Advanced: HSPU, Lsit, UB DUWOD: Fitness: Run, kbs, dips. Advanced: Run, DB snatch, Ring dipsMore than just recovery:The sabbath has been a religious tradition for decades. The purpose it holds is significant. It is a day set aside to commune with God, with family, and to re-fuel for the next week.Today, you would probably be hard pressed to find an individual who keeps a sabbath or a regular day of rest. We have so many things to do...work, house work, lawn work, and we try to sneak in "rest" by accumulating it during the week. We plop down in front of the TV or answer the beckon call of buzzfeed, youtube, netflix, facebook, instagram, etc...are these things really refreshing us? We know in any regular physical activity, in CrossFit, that our bodies need recovery. Recovery seems hard and un-exciting in view of an intense workout or a potential PR but it is necessary for achieving high levels of performance. Is not then, rest for our minds, for our spirit, just as important, if not more? Overall fitness includes a fit mind and a fit spirit.What do we need rest from? ***"Rest from being hurt. Every one picks up a collection of hurts as the years go by. Disappointment and loss are a part of life. We all hurt each other. We've all been hurt. It takes time for physical tissue to recover from pain and injury. The same goes for spiritual and emotional (wounds). Rest gives our souls the time they need to heal.Rest from heavy labors Explaining to workaholics why they need rest is similar to explaining to alcoholics why they need sobriety. (These) are simply necessities of good health. When we rest our blood pressure falls and levels of stress hormones decline.Rest from the pace of the worldIn the 1990s, Dr. Richard Wiseman recorded how fast people walked in cities as a gauge of those cities pace of life. Not surprisingly, faster paced cities had higher incidences of coronary artery disease. A recent redo of Wiseman's study found that the speed of walking has increased by 10 percent in cities around the globe.Speeding up our pace has an equal and opposite reaction. Fast living that includes fast food and fast eating may ultimately be slowing us down. Americans spend less than eighty min per day eating meals. What is the reaction? We're getting fat. Nearly 35 percent of our population is considered obese. In contract, the french spend more than two hours a day eating and only 10 percent of them are considered obese. Fast paced lives leave less time for activities that build family, friendships, and health.Rest from ExpectationsIn our world we can communicate anytime and anywhere. If you can communicate anytime and anywhere, you can also be expected to be available 24/7. The average response time for a text message is ninety seconds and for an e-mail, ninety minutes. Today, more than 90 percent of Americans keep their mobile phones within reach 24/7.Rest from the job Uncertainty about our jobs has hit all areas of unemployment. We are working more. According to the Bureau of Labor Statistics, the average young married couple in 1969 worked fifty-six hours a week. Thirty years later, this number has risen to sixty-seven hours and it continues to accelerate....We work more and yet, we have less job certainty. Resting is even more important in uncertain times.Rest from information Peter F. Drucker, best known for his work on management philosophy, argues that executives need large quantities of uninterrupted time to make "executive" decisions. Effective leaders carve out these blocks of time to synthesize information, weigh risks, and plan strategies. Anthropologists tell us that leisure time made civilization possible. Uninterrupted time allows us to separate what's urgent from what's merely important. It's all too easy to waste our lives clicking on stories of "nine worst mistakes to make in parenting," "ten essential facts to consider before switching careers," etc...In short, the river of information we see is a mile wide and a quarter of an inch deep. We need rest from the deluge of information in order to discern what information is important and how we should respond.True rest cannot be purchased. It is not instantaneous. It is glimpsed out of the corner of the eye. It lies in a land apart. It is felt in contrast to the things it is not. Rest is enjoyed through the perspective of honest work. Our lives were not intended to be a continuous run-on sentence. Musicians say that it is not the notes, but the pauses between the notes that make music. In the same way, rest was meant to bring meaning to our lives."******From 24/6, by Matthew Sleeth