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Old 12-09-2006, 09:03 AM   #1
Joseph Cormier
Member Joseph Cormier is offline
Join Date: Jul 2006
Location: Saint John  New Brunswick
Posts: 8
Hi all. i'm still pretty new to crossfit and need some advice. i'm a firefighter and i do a 4 day on 4 day off rotation. I was wondering if this training schedule makes any sense. Please be brutally honest.

1st day in station. Crossfit
2nd day in station . crossfit
3rd day in station. Crossfit
4th day in station off.
then i do 2 days of a 5x5 program on my 4 days off, then start the rotation over again.

Thanks for any help
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Old 12-09-2006, 02:55 PM   #2
Travis Loest
Member Travis Loest is offline
Join Date: May 2006
Location: Hinesville  GA
Posts: 827
If you are just starting CrossFit you should just run with the three day on one day off schedule for a little while. Once you get use to it, then look at modifing it. That being said alot of people have had great sucess with doing strenght training on the second day of each rotation. Just list out about 9-12 "heavy" type lift you want to do. split them into three groups and cycle through the groups as you move through CrossFit. Hope this helps. Happy CrossFitting!!
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Old 12-09-2006, 06:22 PM   #3
Luis Munoz
Member Luis Munoz is offline
Join Date: Jun 2006
Location: Columbia  MD
Posts: 60
It looks like you've got 5 days of training over an 8 day period. No reason it shouldn't work. The best way to test its effectiveness would be to follow it for 2-3 months and see how you progress.

Good luck with your training.
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