CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 02-15-2009, 08:34 PM   #1
Tom Lanning
Member Tom Lanning is offline
 
Tom Lanning's Avatar
 
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.
  Reply With Quote
Old 02-15-2009, 08:52 PM   #2
Thomas Bailly
Member Thomas Bailly is offline
 
Thomas Bailly's Avatar
 
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.
  Reply With Quote
Old 02-15-2009, 11:41 PM   #3
Steven Low
Member Steven Low is offline
 
Steven Low's Avatar
 
Profile:
Join Date: Sep 2005
Location: silver spring  maryland
Posts: 12,221
Re: 5 days on 2 off

Quote:
Originally Posted by Thomas Bailly View Post
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.
__________________
Posts are NOT medical, training, nutrition info
Bodyweight Article, Overcoming Gravity Book
  Reply With Quote
Old 02-16-2009, 11:58 AM   #4
Billy Millar
Member Billy Millar is offline
 
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.
  Reply With Quote
Old 02-16-2009, 03:56 PM   #5
Chris Robinson
Member Chris Robinson is offline
 
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.
  Reply With Quote
Old 03-01-2009, 08:00 PM   #6
Bryan Back
Member Bryan Back is offline
 
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
  Reply With Quote
Old 03-02-2009, 05:50 AM   #7
Scott Spencer
Member Scott Spencer is offline
 
Scott Spencer's Avatar
 
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
  Reply With Quote
Old 03-03-2009, 07:41 AM   #8
Jamie Sanford
Member Jamie Sanford is offline
 
Jamie Sanford's Avatar
 
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.
  Reply With Quote
Old 03-03-2009, 09:08 AM   #9
Emann Aquilina
Member Emann Aquilina is offline
 
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
  Reply With Quote
Old 03-04-2009, 11:00 AM   #10
Jamie Sanford
Member Jamie Sanford is offline
 
Jamie Sanford's Avatar
 
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..
  Reply With Quote
Reply


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

BB 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
What should I do on what days... Codi Papamichael Fitness 12 08-18-2008 03:46 AM
Strategy for doing CF 3 days a week (other 3 days Krav Maga)? Oleg Zhoglo Fitness 1 01-13-2008 05:01 PM
Post workout meals on metcon days vs. strength days Max Seid Nutrition 2 04-24-2007 03:48 PM
Days off - what to do? Frank Menendez Fitness 20 02-09-2006 02:27 PM
Scale Back Days, Fun Days and Other Thoughts Troy Archie Fitness 1 06-21-2005 07:53 AM


All times are GMT -7. The time now is 05:23 AM.


CrossFit is a registered trademark of CrossFit Inc.