WOD Friday, February 15


Some more pics from the Battle for the Cup 7!alec



People often ask us “how many days a week should I CrossFit?”  The answer to this is not straightforward, there is no one right answer.  There are many variables that can determine how many days a week a person should CF.  Such factors as current fitness level, goals, nutrition, additional sports training you are participating in are all things that need to be considered when trying to plan your CF schedule.  CrossFit Connex programs 3 days on, one day off, 2 days on, 1 day off.   Generally you should not train more than three days in a row or less than two days in a row and you should always take at least one 24 hour rest period within every week (this could involve mobility, yoga, walking, etc.).  We understand that schedules do not always permit this attendance so we use Thursday as a day to make up WODs if needed.

So how many days a week should YOU CrossFit?  If you are looking to really dial in your CF and see improvements in your WOD performances then you really should be aiming to CF 5 days a week.  Like anything, the more you practice the better you will get.  This also requires you to listen to your body.  Too much training will lead to overtraining, which is why we encourage rest days.  When determining how many days a week you plan to CrossFit keep in mind that there is a big difference in results between individuals who only train three days a week and those who train five days a week. The body responds to consistency and to stress. Do not get me wrong, three days a week in the gym is great!  You will see improvement and gains in your overall fitness, but it will take longer to see and the changes might not last. Consistency is key to making a lifestyle changes. People are more likely to make a commitment to a lifestyle change if they are consistent.

Again, the answer to “how many times a week should I CrossFit?” is complex.  There are so many variables that it will require you to take a look at your own level of fitness, goals, and priorities to find the right balance.

Here is a guide to help you if you are just starting up in CF and are wondering how to ramp up your training as your skills and fitness develop.

Novice-  1 on 1 off. Train every other day and try to get in 3-4 times a week. Vary up your intensity and use your off days to acclimate yourself to the intensity. As you become more fit, add 1 day to your training schedule every 4-6 weeks.

Intermediate-  3 on 1 off 2 on 1 off. Work through the soreness and fatigue, but not through pain. Use your off days to concentrate on recovery and mobility. Scale down workouts and intensity on a couple workouts each week. As you become more fit, start gradually increasing intensity.

Advanced-  Train 5 to 6 days each week and ensure you are getting the quality and quantity rest. This athlete will do double days 2-3 times each week working on areas of improvement while still crushing the daily WODs.

If you have any questions or would like to sit down and talk about your goals with a coach please don’t hesitate to email us and we can figure out a time that works.

500 meter row, 50 double unders, 10 deadlifts (285/185)
400 meter row, 40 double unders, 8 deadlifts
300 meter row, 30 double unders, 6 deadlifts
200 meter row, 20 double unders, 4 deadlifts
100 meter row, 10 double unders, 2 deadlifts