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Travis Ransom 05-09-2006 07:50 AM

I have been doing crossfit now for about a month now. I am thinking about adding 5x5 program into my schedule. I am able to workout while at work (firehouse) but my schedule is Monday-Thursday. I don't have equipment at home to do alot of the workouts of the day so I thinking of doing a schedule like so:

Tuesday- 5x5
Wensday- CF
Thursday- 5X5
Friday- Rest
Saturday-CF or Cardio
Sunday- Rest

Joseph Hart 05-09-2006 08:08 AM

I would flop the the Thursday 5x5 and Friday rest day. That is pretty close to what I am doing and I like it. The Saturdays are hit and miss though.

Travis Ransom 05-09-2006 08:28 AM

Well all my training equipment is at the firehouse gym. So, I wouldn't be able to flip any of those! I only work Mon-Thur!

Russ Greene 05-09-2006 08:39 AM

When you say CF do you mean the WOD? What if the WOD is heavy lifting, do you still do it or do you sub for a metabolic conditioning workout since you're already doing the heavy lifting on the other days?

Joseph Hart 05-09-2006 08:50 AM

sorry skimmed over that part. Looks good to me.

Travis Ransom 05-09-2006 09:38 AM

I'm doing WOD. If it calls for heavy lifting then thats what I would do or substitute in one of the days that doesn't have the heavy lifting involved. But thats why I'm posting, to get advice from some of you who have been involved with it longer then I have. Also, I workout at around 11am. I usually also, run first thing in the morning for about 1.5 to 2 miles. Should I continue this?

Josh Everett 05-09-2006 10:22 AM

I'd suggest having your 5x5 days follow rest days. So in your case Mondays & saturdays would be 5x5 sessions. I'd put the cardio day on Wed.

John Velandra 05-09-2006 01:02 PM

Since you're changing the parameters of the "program" - 5x5, you could simply just do metcon wods with medium weights...

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