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Old 05-03-2011, 01:01 PM   #1
Bobby Smith
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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.
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Old 05-03-2011, 03:04 PM   #2
Jason Martin
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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.
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Old 05-22-2011, 05:32 PM   #3
David Meverden
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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.
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Old 06-01-2011, 11:40 AM   #4
Justin McGinley
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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.
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Old 06-01-2011, 03:31 PM   #5
Larry Cook
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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.

http://www.bootcampfitnesskc.com/the-fitness-conduit/

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!
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