Press
3-3-3-3-3
WOD:
10 Rds/30:30
Deadlifts 135/95lbs
Box Jumps 20"
Post loads and totals to comments.
30 sec of Dead's followed by 30 sec of Box Jumps followed by 1 min of rest for 10 Rds.
How do you think your current # of CrossFit WOD's per week is going? Is 2 plenty? Is 6 too much? Is 3 just right? Have you tried a different mix of day combo's? Ex: 2 on 2 off, 1 on 1 off, etc...
Posts
15 comments:
I'm still week-to-week on my WOD count. Last week, I got 3 WODs plus 2 "in-training" workouts in (working on lifts and movements).
If I could afford it, and if my schedule would allow it, I would do 4 WODs per week plus 1 "in-training" day. I may need to get some more equipment at home to help me out.
When I first started, I was doing 2 days a week since I was still playing soccer 2 nights a week and I saw good results. Now that soccer is over until the spring, I am up to 3 times a week at OTG ... doing a Monday, Wed, Friday routine. Everything seems to be working fine. Having the rest day in between WODs allows my body to recover nicely and I never feel as though I can't make it through a WOD.
I was doing 5 days a week for a little but found that I'm not the young guy I once was and got burnt pretty quick. So now I'm doing 3 days a week, 2 at EHT and 1 in the basement. I'm also doing 3 days a week on running/stair climbing and boxing and kickboxing at the house. That starts today.
I am only doing 2 days a week, Tues/Thurs but wish I could do 3. If I could afford it I would do 3 or more. I don't do much at home which I really need to work on!! I need to at least buy the abmat. The problems with my foot are preventing me from running which sucks!!!
If Williamstown was open on thursdays I'd be deadlifting double my weight by now.
I'm only doing 2x/wk, usually a Wed and a Fri or Sat. I agree with the rest, if only my schedule is not as crazy and if I can afford it I'd be there more. I am training to do the half marathon in Philly in 10 days(!) so I do run at least 3x a week and try to get a work out of it. Being a mom, working full time and driving the kids to practice, lessons, and other errands definitely leaves very little free time. In the last 3 mos I definitely am stronger and have more endurance. Thanks to Crossfit
Yes, Thursdays are secret deadlift strength day.
Many people have said that training the 3 on 1 off dotcom style is too much volume for their body to take. If one were to train every available day at off the grid he or she would be doing 3 on 1 off, 2 on 1 off each week. This schedule allows for adequate rest. And like Coach B says, there is no overtraining, just under recovery! The best part of this schedule is that it fits perfectly into a single week. I've been doing a similar schedule for months now and like it.
Jen-
Have you tried picking a WOD from Crossfit Endurance and doing 2-3 of them each week in addition to your crossfit WOD? www.crossfitendurance.com
go to Crossfit everytime they are open, if not, your wasting your time.......good talk!
I have tried 2 days a week but it didn't seem like it was enough, so I went to 3 days, and then to 4 days. If my schedule permits I liked to stay to 3-4 days, preferably Mon, Wed, Fri, and then Sat. if my schedule permits.. It is hard now that school started! :/
Tabata Something Else today.
Strict pullups (they stink)
Pushups
Situps
Squats
Finished:
4, 11, 11, 14 for a total of 40
The strict pullups really eat into that score. I think I'll shoot for 12 on the pushups, and 15 on the squats next time.
I have no idea how I can get more than 11 on the situps.
Thanks Brett. Tell you the truth I totally forgot to look up the site when you mentioned it awhile back. I wished I looked it up earlier because they have some good "run" workouts. I can still try 1 or 2 in before the race.
BTW, the race is on the 20th which makes it 12 days from now not 10 (duh!). Its my first "half" and my goal is just to finish w/o injuries in decent time.
Good Luck Jen! I normally go 5 days a week. Unless work gets in the way and I only do 4. In an ideal world I would like to do 3 days on 1 off but sometimes it doesn't work out like that. But going 5 days a wk is ideal in my opinion. It would be great if everyone worked up to that! I think you will see even more amazing results!
You're a Superwoman Leanna! I wish one day I'll be like you. You rock! I miss seeing you at Wmstown.
Today I did half of the posted WOD. I did 7 rounds of the Press after my warm up. Because I felt like I could do a little more then the 5th round.
85x3, 95x3, 105x3, 115x3, 125x3, 135x3, 140x1
So no I know where to start next time. Although about a month or so ago I did presses for a 1 rep max and 135 was my limit. Definitely getting stronger in presses.
My main WOD today was 3 rounds on running steps and working the heavy bag. I did 3 min on the steps and 3 mins on the bag with a 15 second break in between each to go back and forth. So 1 round was 6 minutes total for a 18 minute session. Hitting the bag again felt great. Although I really need to condition he knuckles again caue they are sore.
And to finish up I hit 10 5 sec holds on the L-sit on the parallels. Let me tell you I finished them but Damn! they were rough.
Solid workout over all. Did I mention I missing the bag.
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