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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-09-2008, 10:52 AM   #1
Marc Barnes
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time off/training cycles?

I have been crossfitting for nearly 2 months now, mostly on 2-3 on/1 off schedule.

What is advisable as far as "backing off" a bit with respect to training frequency/intensity in order to allow the body to recuperate? Do most of you take a week off every few months? A "light week" every so often?

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Old 03-09-2008, 11:07 AM   #2
Tim Donahey
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Re: time off/training cycles?

Every 4th and 8th Week is 50% intensity

Every 12th Week completely off

Larry Lindenman elaborates on this somewhere...
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Old 03-09-2008, 11:47 AM   #3
Andrew H. Meador
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Re: time off/training cycles?

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Originally Posted by Marc Barnes View Post
I have been crossfitting for nearly 2 months now, mostly on 2-3 on/1 off schedule.

What is advisable as far as "backing off" a bit with respect to training frequency/intensity in order to allow the body to recuperate? Do most of you take a week off every few months? A "light week" every so often?

Thanks
I think that you need to experiment for yourself to see what works best. I get elbow tendinitis if I stick with the WOD or the 3 on 1 off plan, and shin splints if there's a ton of running, so I back off prematurely knowing that I'm preventing an escalation of problems. Some people work their schedule into their week, mostly because of scheduling simplicity. Others train 6 days per week, every week with no problems, and have to be ultra-disciplined not to train on their day off.

Try 1 on 1 off, 3 on 2 off, or normal 3 on 1 off with an easy week every month and see what works best for you. Keep in mind that getting an overuse injury or an over-training sickness will take you out of the game for longer than a week. Good luck.
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Old 03-09-2008, 12:54 PM   #4
Camille Lore
 
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Re: time off/training cycles?

Are you doing scaled workouts?
I'm working on month two, doing scaled workouts and I feel pretty decent. I'll definitely take the rest when it's prescribed, but there haven't been days that I've felt like I need to take off unless I've been sick.
I may not be going as hard as you tho.
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Old 03-09-2008, 01:03 PM   #5
Marc Barnes
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Re: time off/training cycles?

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Originally Posted by Tim Donahey View Post
Every 4th and 8th Week is 50% intensity

Every 12th Week completely off

Larry Lindenman elaborates on this somewhere...
What does "50% intensity" mean?

Only workout for half the week? Use lighter weights? Shorter duration?
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Old 03-09-2008, 01:05 PM   #6
Marc Barnes
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Re: time off/training cycles?

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Originally Posted by Camille Lore View Post
Are you doing scaled workouts?
I'm working on month two, doing scaled workouts and I feel pretty decent. I'll definitely take the rest when it's prescribed, but there haven't been days that I've felt like I need to take off unless I've been sick.
I may not be going as hard as you tho.
I am not doing scaled workouts. So far, I feel fine. I was just wondering if CF had a prescribed rest schedule.
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Old 03-09-2008, 06:35 PM   #7
Tim Donahey
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Re: time off/training cycles?

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Originally Posted by Marc Barnes View Post
What does "50% intensity" mean?

Only workout for half the week? Use lighter weights? Shorter duration?
Half intensity would apply to one of the following: time, distance, weight, repititions, or rounds. Just depends on what the WOD is.
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Old 03-11-2008, 10:15 AM   #8
Marc Barnes
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Re: time off/training cycles?

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Originally Posted by Tim Donahey View Post
Half intensity would apply to one of the following: time, distance, weight, repititions, or rounds. Just depends on what the WOD is.
But not frequency? (i.e., eliminate 1/2 of the week's WODs; switch to 1 on/1 off, etc?)

Last edited by Marc Barnes : 03-11-2008 at 10:18 AM.
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Old 03-11-2008, 10:25 AM   #9
Tim Donahey
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Re: time off/training cycles?

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Originally Posted by Marc Barnes View Post
But not frequency? (i.e., eliminate 1/2 of the week's WODs; switch to 1 on/1 off, etc?)
Nope, that's not what it means... but if you feel that's what you need, go for it.
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