CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Thread Tools
Old 05-03-2011, 01:01 PM   #1
Bobby Smith
Member Bobby Smith is offline
Join Date: Mar 2008
Location: New Philadelphia  Ohio
Posts: 19
3 days a week?

Hi All- I am looking for some help, as usual. I am a 39 year old Firefighter/Medic who works 24hrs. on and 48 hours off. I am also an ER Nurse who works 1-2 12 hour midnights a week. I currently am tapering for my first marathon, which I am psyched about but I am really excited to get back to Crossfitting again. My schedule will make it tough to CF 4-6 times a week but I am curious if hitting it 3 times a week will yield results or will it be a waste of time? My goals are to simply: get to the point of doing WOD's as Rx'd, do a friggin' Muscle-Up and be able to do a full HSPU. My Fire Station has a Full CF gym so I can get 2 Met-cons a week there and I was thinking that I could Do a Max Effort day in my garage where I have some very basic equipment. Any Input is appreciated.
  Reply With Quote
Old 05-03-2011, 03:04 PM   #2
Jason Martin
Member Jason Martin is offline
Jason Martin's Avatar
Join Date: Oct 2009
Location: Merced  CA
Posts: 189
Re: 3 days a week?

Three times a week is a heck of a lot better than two, or none. Would you get a better return with 4-5? Probably but you gotta do what you gotta do. Make sure that those three wods you are able to get in are at maximum intensity, and I bet you will see gains.
  Reply With Quote
Old 05-22-2011, 05:32 PM   #3
David Meverden
Member David Meverden is offline
David Meverden's Avatar
Join Date: Apr 2008
Location: Charleston  SC
Posts: 2,801
Re: 3 days a week?

For a while I was going a 5/3/1 hybrid where I did:

Monday: Squat and press

Wednesday: Deadlift & metcon

Friday: Bench & metcon

It worked all right and would be a good option for someone in your situation looking to get stronger and maintain conditioning. I found 2 metcons a week maintains conditioning fairly well, though is not fantastic for building it if your don't have it already. The workouts do get long though.

You could also do a plan where you do:

Monday: Squat & Press the 1st and 3rd weeks of the month, Deadlift and Bench 2nd and 4th weeks of the year.

Wednesday: Metcon + optional skill or gymnastic work

Friday: Metcon + optional skill or gymnastic work

I think that would be a good option for 3 days a week also.

Or, of course, you could do strength work before metcon 3 days a week. That could work OK too, but I really like having a strength only day or two.
  Reply With Quote
Old 06-01-2011, 11:40 AM   #4
Justin McGinley
Affiliate Justin McGinley is offline
Justin McGinley's Avatar
Join Date: Apr 2008
Location: Cherry Hill  NJ
Posts: 3,047
Re: 3 days a week?

Some of the best performers at my gym only come 3x a week. When they are here, they give it their all. Rest, nutrition, and recovery are just as important as your energy spent inside the gym (if not more important).

More is not always better.
My Affiliate - CrossFit Aspire in Cherry Hill New Jersey
  Reply With Quote
Old 06-01-2011, 03:31 PM   #5
Larry Cook
Member Larry Cook is offline
Join Date: Jan 2004
Location: Cheshire  CT
Posts: 274
Re: 3 days a week?

You may find you do better on 3 days a week. It will be interesting to see.

David's template looks nice and clean, and I also like the one day of just lifting.

Coach Rut (the Fitness Conduit) posts a 3 day a week program with lifting and conditioning each day. It looks pretty reasonable.

Link is W/F Safe.

You might want to read up on his Max Effort Black Box approach. I believe that he would expect you do some assistance work along with each day's lift, but I'm not 100% certain of that.

Good luck!
  Reply With Quote

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Strategy for doing CF 3 days a week (other 3 days Krav Maga)? Oleg Zhoglo Fitness 1 01-13-2008 05:01 PM
5 days a week andy atkins Fitness 1 07-11-2007 07:32 AM
5 days a week Adam Veyt Workout of the Day 6 03-25-2007 03:22 PM
How many days per week? Troy Knight Workout of the Day 6 11-23-2006 10:52 PM
How many days per week? Troy Knight Fitness 3 09-30-2006 09:41 AM

All times are GMT -7. The time now is 02:22 PM.

Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.