Rest day.
TGIF.
Here is an interesting video about energy systems and whether conditioning work inhibits speed and explosive strength. Turns out that it does not as long as it is oxidative, meaning below the lactic threshold. If the conditioning moves into the lactic area it will have a lot more impact on 1) the ability to train speed, as themuscles do not have a chance to fully replenish the ATP, and 2) recovery from the training session, and thus your ability to get stronger/faster from the work you do.
Funny how CrossFit is primarily about working in the lactic domain, thus requiring a lot of recovery from each session, and not really training speed/explosiveness in and of itself.
See the whole video here: http://www.youtube.com/watch?v=xZCKZwZ8gmU
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