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Old 08-14-2009, 07:32 AM   #1
Noah Milstein
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Major programing logistical issue

So due to major logistical issues it has become extremely difficult to workout on friday and saturday for me. For the past 9 months I've been religious about 3 days on, 1 day off. My understanding is that work capacity across broad time and modal domains increases most during rest/recovery periods not during the active period and that beyond a 3 day active period it is difficult to get any increased benefit from the additional work period. Due to the difficulty of exercising on friday and saturday I am considering switching to a 5:2 onff ratio. Is this worth it? Is it physically possible to maintain this regime with a CF intensity indefinitely or at least for a year? Will my fitness see improvement in the 4th and 5th day? Or will those last two days be a waste? What's the dillio, factors, concerns, etc?

Thanks a bunch in advance,

Noah Milstein
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Old 08-14-2009, 08:12 PM   #2
Blair Robert Lowe
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Re: Major programing logistical issue

Some people do 5-2 but you might have to alter your programming a bit. Probably depends on where you are and your recovery ability.
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Old 08-15-2009, 12:35 AM   #3
Noah Milstein
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Re: Major programing logistical issue

How do you mean exactly? What factors should I be considering?
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Old 08-15-2009, 01:06 AM   #4
Blair Robert Lowe
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Re: Major programing logistical issue

How well you recover which relates to how well you eat ( if enough ) and sleep and hydrate.

5 in a row and you may have to program each day so you can put a good effort so by day 4 you aren't dragging ***.
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Old 08-15-2009, 01:15 AM   #5
Noah Milstein
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Re: Major programing logistical issue

So you figure that if I program, eat, sleep, and hydrate well, then it shouldn't be an issue? Regardless 5 days on is a long time for a regular training schedule, week after week, no? I try to do all of these things pretty well and I usually do a pretty good job but sometimes life gets in the way so I feel like I need some leniency as a safety net. If day four were programed as a skills and drills day I could still cover several of the modalities without destroying myself, and thus give my body sufficient recovery time to be able to go bonkers on day 5, no? Ultimately I need to test it out, I'm mostly just frustrated because I live in a country that's never heard of crossfit, the boxes are all globo and everything is closed on Friday and Saturday.

Oy, Noah
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Old 08-15-2009, 07:14 AM   #6
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Re: Major programing logistical issue

You could do something like 2 on 1 off 2 on 2 off. Each day could be extremely intense, and you still get plenty of rest.
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Old 08-15-2009, 11:52 AM   #7
Noah Milstein
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Re: Major programing logistical issue

True but that would mean my week would be 2 active: 1 inactive: 2 active: 2 inactive repeat, totaling 4 active days a week versus the Rx'd 5-6 days that I've been doing for 9 months.
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Old 08-15-2009, 12:26 PM   #8
Lawrence "Bo" Boland III
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Re: Major programing logistical issue

Quote:
Originally Posted by Noah Milstein View Post
True but that would mean my week would be 2 active: 1 inactive: 2 active: 2 inactive repeat, totaling 4 active days a week versus the Rx'd 5-6 days that I've been doing for 9 months.
You could supplement each of your 4 active days with some strength work before the WOD, that way you're doing more work each day than you normally do. Unless of course you're already doing that...
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Old 08-15-2009, 01:22 PM   #9
Blair Robert Lowe
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Re: Major programing logistical issue

If it's just a matter of not being able to go to the gym on Fridays and Saturdays because of timing/schedule, see about working out at home or a park. Something BW or running.
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