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Old 06-25-2006, 07:24 PM   #1
Michael Hess
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Hello,
I just found the Crossfit site a couple weeks ago. Perfect timing as I have decided I am getting too far out of shape and need to start working out again. The WODs are great, just the kind of thing I used to make up for myself, though these are usually more intense.

I have a question that I couldn't find the answer for on the faq.

I keep Sabbath, a religeous observance of a day of rest, every Saturday, so that is a mandatory rest day. That puts me out of sync with the 3 on-1 off schedule. Would it be better to do a 3/rest/2/rest or 6 on/one rest, or perhaps alternate?

In addition to WOD I train in jujitsu/MMA twice a week and plan to incorporate one long run per week.

Thanks for any input.
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Old 06-26-2006, 01:38 AM   #2
Gareth Healy
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Michael,

Just play around with it, see what works for you. If you can do 6/1, then jump on in. A lot of people do 5/2 (Mon-Fri) so they can have the weekends with family/kids. Goodluck :-)
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Old 06-26-2006, 08:51 AM   #3
Frank DiMeo
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Mike, welcome to CrossFit!
I've worked with 3/1; but have found for myself to do better with 3/1, followed by 2/1.
If I am feeling really beat up, I use 2/1 followed by another 2/1.
It works for me, hope that helps.
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Old 06-26-2006, 11:44 AM   #4
Darrell E. White
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Mike:

I work with my hands, typically on Tuesday and some Thursdays. I therefore have a mandatory rest day every MOnday and many Wednesdays. It's really not that big a deal. Like Frank I often find that I beat myself up so much on t;he other days that I need even MORE rest. There's a schedule that will work well for you; experiment a little and it will become obvious. CF is worth it.

Welcome aboard!



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Old 06-26-2006, 11:57 AM   #5
Jeff Martin
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I'm in the 3/1 and 2/1 group. I take Wednesday and Sunday off.
Jeff
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Old 06-27-2006, 07:07 AM   #6
Michael Hess
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Thanks for the input.

I think I'll try Saturday off and 6 on with a long run on Sunday. A lot of the olympic lifts are new to me so I am going really light on the weight to work the form. Once I start upping the weights maybe I'll cut back to a 3/1 - 2/1 with my run on a lifting day.

Darrel - are you a surgeon?
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Old 06-27-2006, 07:40 AM   #7
Keith Wittenstein
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Michael

Experiment with 2 or 3 days on and 1 or 2 days off and see what works for you.

As for olympic lifting. Don't use more than a pvc pipe or broomstick until your form is automatic. Get some coaching if you can.

The first couple of weeks go light and make sure you know the movements. You can always try a WOD at light weight/low intensity once or for a warmup and then repeat it at full blast another time or later the same day.
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Old 06-27-2006, 06:04 PM   #8
Darrell E. White
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Michael:

Yup...I'm an eye surgeon. Upper body exercise (even yoga!) shows up as a fine tremor under the microscope the next day, so I time my work-outs accordingly. Typically this has me working out Tu-Thu-Fri-Sat Sun with Mon and Wed off. But as I said up top, if I "sell-out" on a seerious met-con WOD I sometimes need an extra day off, or a day of "active rest" like Tai-chi or Baqua. Unless you love to run, you'll find all of the aerobic effect you need from the WOD.

Keep coming back here to the boards for advice--these folks are simply amazing!

Darrell
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Old 06-27-2006, 10:10 PM   #9
Michael Hess
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I do like to run, (sometimes), but my reason is that I live in the mountains surrounded by wilderness areas and I want to be able to get in 15 to 20 miles cross country or on a trail and still have an afternoon to play, set up camp... I can't stand road running, but I love to run deer trails, with eyes out for cats of course.
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