5 days on 2 off

Tom Lanning · 02-15-2009, 08:34 PM

I would like to find WODs programed for 5 on 2 off. thanks.

Thomas Bailly · 02-15-2009, 08:52 PM

Just do 5 WODs and take 2 days off then do 5 WODs.
There is a backlog of WOD's on the site, pick any date and start there.

Steven Low · 02-15-2009, 11:41 PM

Quote:

Originally Posted by Thomas Bailly

Just do 5 WODs and take 2 days off then do 5 WODs.
There is a backlog of WOD's on the site, pick any date and start there.

It's this easy.

A lot of people on 5/2 start about a week behind the currect WODs.

Billy Millar · 02-16-2009, 11:58 AM

Or go to Black and Gold CrossFit and do the WODs there.

Chris Robinson · 02-16-2009, 03:56 PM

CrossFit Coronado (wfs) has some excellent programming on a 5 on 2 off schedule.

Bryan Back · 03-01-2009, 08:00 PM

Because there is a method to developing the main page wod on a 3/1 cycle is there an official way to do the 5/2 using the main page wod? There seems to be a better fit to many 3/1 cycles if starting a 3 day cycle then on day 4 doing the 2nd day of the next cycle followed by the first day of that cycle. Sort of like converting the 3/1 model to the 5/2 model in the journal template article.
There seems to be a lot of long wod's at the end of a 3 day cycle then another long wod the first day of the next cycle. If doing them in order that might put a lot of stress on a person or make them not get the best out of the programming.
Maybe after looking at so many old wods in a row I am just having a Rainman moment and that is not how the programming actually works? What would coach say about this? Just part of the randomness and fight through it?

Scott Spencer · 03-02-2009, 05:50 AM

I would think that day 3 or 4 would be an easier WOD. But what you would have to do is go to the many resources for workouts and just pick ones you like. the most important thing is to do it and be mindful of your recovery

Jamie Sanford · 03-03-2009, 07:41 AM

Tom,

I have a CF 12 week plan that is designed for 5 on 2 off that is used by the Canadian Forces to train thier soldiers. Send me your e-mail (PM) and i will get the plan and associated liturature to you this afternoon. It also has a few other plans designed for CF'ers without proper equipment (austere conditions)

If anyone else wants these too, let me know.

Emann Aquilina · 03-03-2009, 09:08 AM

Hi Jamie,

I am following this thread and would be interested if you can send me the plan for 5 on 2 off and associated literature.

Regards,

Emann

Jamie Sanford · 03-04-2009, 11:00 AM

Since the PDF doc is too big to send through hotmail, i'm going to post the link where you can find this online (don't know why i didn't think of this earlier)

http://www.cfpsa.com/en/psp/Fitness/...itness.pdf.pdf w/f safe link

the above link is the Combat Fitness Program designed with the help of CrossFit (Mr. Glassman) for the Canadian Forces. It provides a 9 and 13 week program of 5 on/2 off.

I have some more specific Combat Crossfit plans that i will see if i can dig up.

02-15-2009, 08:34 PM	#1
Tom Lanning Member Profile: Join Date: Feb 2008 Location: St Thomas ON Posts: 7	5 days on 2 off I would like to find WODs programed for 5 on 2 off. thanks.

02-15-2009, 08:52 PM	#2
Thomas Bailly Member Profile: Join Date: Jan 2008 Location: Girdwood AK Posts: 629	Re: 5 days on 2 off Just do 5 WODs and take 2 days off then do 5 WODs. There is a backlog of WOD's on the site, pick any date and start there.

02-16-2009, 11:58 AM	#4
Billy Millar Member Profile: Join Date: Nov 2008 Location: Chandler AZ Posts: 173	Re: 5 days on 2 off Or go to Black and Gold CrossFit and do the WODs there.

02-16-2009, 03:56 PM	#5
Chris Robinson Member Profile: Join Date: Oct 2007 Location: New Bern NC Posts: 361	Re: 5 days on 2 off CrossFit Coronado (wfs) has some excellent programming on a 5 on 2 off schedule.

03-01-2009, 08:00 PM	#6
Bryan Back Member Profile: Join Date: Aug 2008 Location: Tucson AZ Posts: 69	Re: 5 days on 2 off Because there is a method to developing the main page wod on a 3/1 cycle is there an official way to do the 5/2 using the main page wod? There seems to be a better fit to many 3/1 cycles if starting a 3 day cycle then on day 4 doing the 2nd day of the next cycle followed by the first day of that cycle. Sort of like converting the 3/1 model to the 5/2 model in the journal template article. There seems to be a lot of long wod's at the end of a 3 day cycle then another long wod the first day of the next cycle. If doing them in order that might put a lot of stress on a person or make them not get the best out of the programming. Maybe after looking at so many old wods in a row I am just having a Rainman moment and that is not how the programming actually works? What would coach say about this? Just part of the randomness and fight through it?
	__________________ Bryan 41/M/6'1"/187

03-02-2009, 05:50 AM	#7
Scott Spencer Member Profile: Join Date: May 2006 Location: freehold NJ Posts: 196	Re: 5 days on 2 off I would think that day 3 or 4 would be an easier WOD. But what you would have to do is go to the many resources for workouts and just pick ones you like. the most important thing is to do it and be mindful of your recovery
	__________________ go farther, go further, go harder. Is that not why we came? If not, then why bother? Jay-Z

03-03-2009, 07:41 AM	#8
Jamie Sanford Member Profile: Join Date: Jan 2009 Location: Petawawa ON Posts: 60	Re: 5 days on 2 off Tom, I have a CF 12 week plan that is designed for 5 on 2 off that is used by the Canadian Forces to train thier soldiers. Send me your e-mail (PM) and i will get the plan and associated liturature to you this afternoon. It also has a few other plans designed for CF'ers without proper equipment (austere conditions) If anyone else wants these too, let me know.

03-03-2009, 09:08 AM	#9
Emann Aquilina Member Profile: Join Date: Mar 2009 Location: Malta Italy Posts: 5	Re: 5 days on 2 off Hi Jamie, I am following this thread and would be interested if you can send me the plan for 5 on 2 off and associated literature. Regards, Emann

03-04-2009, 11:00 AM	#10
Jamie Sanford Member Profile: Join Date: Jan 2009 Location: Petawawa ON Posts: 60	Re: 5 days on 2 off Since the PDF doc is too big to send through hotmail, i'm going to post the link where you can find this online (don't know why i didn't think of this earlier) http://www.cfpsa.com/en/psp/Fitness/...itness.pdf.pdf w/f safe link the above link is the Combat Fitness Program designed with the help of CrossFit (Mr. Glassman) for the Canadian Forces. It provides a 9 and 13 week program of 5 on/2 off. I have some more specific Combat Crossfit plans that i will see if i can dig up.
	Last edited by Jamie Sanford; 03-04-2009 at 11:08 AM..

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