9 Jan 2013
To WOD or not to WOD, that is the question. Here’s our answer:
Beginners: Start with 3 days a week. Space them out to allow for recovery. Monday-Wednesday-Friday is a good place to start. Take in plenty of water/coconut water after every workout. Be sure you take the time to stretch after each WOD. Use this time to start looking at your dietary habits and reevaluate your needs now that you are a CrossFit athlete (we’ll help you with this). Oh yes- and always do the modification we provide for you. We’ll know when you’re ready to move to Rx’d.
CrossFitters: 3 on, 1 off, 2 on, 1 off. Give yourself a total of 5 days on and 2 days of rest in anyway that works for you. The aforementioned is our suggestion. Of course, this schedule does not align with a typical work week, and if that’s a must for you, do the traditional 5 days a week with weekends off. The purpose of 1 rest day at a time is to ensure you recover, but don’t build up excess lactic acid (soreness) from NOT using your sore muscles. You’ve been doing this awhile. You know yourself well enough to tell the difference between sore and RHABDO-sore. You modify as needed and still WOD hard. Stay smart.
Race Competitors: Are you currently training for a Marathon? Iron Man? Triathlon? Your schedule will need to adjust in order to accommodate for adequate recovery between WODs and your competition training schedule. Tell us about your training regimen for your race or event, and we’ll advise you on how best to use CrossFit to ENHANCE your training and performance. Don’t guess. You’ll probably overdo it.
I bet Hamlet would have appreciated a clear answer like this when he asked his own famous question. You’re welcome!
10 Jan 2013
WOD: 3 RFT
3 Shoulder press (75/115#)
5 KB Swing
- The CrossFit Games Are Coming! (outpostcrossfit.wordpress.com)
- CrossFit: A Love, NOT an Obsession (mystrongmedicine.com)