Strength:

Front Squat 5 x 3

5 Rounds for Time:

35 Thrusters

*Rest precisely 1 minute in between rounds.

HOW OFTEN SHOULD I CROSSFIT?

Thinking about adding another day or two of training, but don’t know when to fit it in? Here is a layout from CrossFit Impulse that I came across that just might help you out.  Many factors go into your training regime, such as your goals, nutrition, rest, intensity, schedule, and your fitness level.

This graph shows 4 different types of athletes and examples of how a typical week would look for them.

The columns seperate the different athletes and their descriptions below will help you see what your training schedule could be.  Sorry for the inability to enlarge this photo, I am working on making this happen!  Go to the link above to see the full chart!

Overweight Orville is 50+ pounds overweight, but he is serious about losing it. He has difficulty pushing his intensity. Right now 8 rounds of Tabata squats leave him unable to walk the next day.

Average Alvin wants to improve his fitness while eating reasonably well. He gets 7-8 hours of sleep and pushes himself pretty hard. Sometimes he trains 3 days in a row, sometimes two.

Firebreathing Frank is training for the CrossFit Games. He sleeps 9 hours each night after reading any new articles on the CrossFit Journal and finishing a 5-block Zone meal. Some training days he doubles up with a morning and afternoon WOD. Some rest days he may run/row 5k at a slow pace or do 8 rounds of Cindy (not for time) just to stay loose. He pisses excellence and eats babies, but only if they’re Paleo.

Insomniac Irene is a dedicated athlete, and definitely pushes her intensity, but she lets her hectic schedule deprive her of rest and sleeps only 5-6 hours per night. Some mornings she pops in to do a quick strength WOD before doing a metcon with her afternoon class, but this is rare.

WANT TO RAMP UP YOUR TRAINING?  LET’S TALK AND SEE WHAT WE CAN WORK OUT.  GIVE ME A CALL OR HANG OUT AFTER CLASS FOR A SECOND