CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Thread Tools
Old 08-26-2004, 10:29 PM   #1
Rick Worthington
Departed Rick Worthington is offline
Join Date: Jan 1970
Posts: 90
Coaching a high school wrestling team, I follow a normal high school schedule so it isn't really possible to follow the WOD's normal 3 on 1 off schedule. We've been using 5 on 2 off which means sometimes we have to fill the rest day with an old WOD which is fine. I was hoping for some input or modifications I should make to maximize the WODs in this format.
  Reply With Quote
Old 08-27-2004, 03:27 PM   #2
David Wood
Departed David Wood is offline
Join Date: Oct 2002
Posts: 3,303

There have been some other discussions about the choice of format (5-2 versus 3-1). I found these:

Also, a couple of other threads on the "order of WOD", with side impact on the question of 3-1 vs. 5-2:

The CrossFit Journal from Feb 2003 provided a "template" that can be used to construct CrossFit-style workouts (note: Coach has previously acknowledged that the WOD does *not* follow this template slavishly, so don't waste time trying to predict next week's WODs). But it is a VERY useful format for systematically varying the dimensions of the workout to make sure you hit every aspect of fitness from all possible dimensions.

I don't have the issue in front of me, but I think it also addressed the question of how to structure the variation in a 5-2 setup.

Anyone else remember more?

Speaking VERY naively, I think I would go for emphasis on finer motor skills/balance/gymnastics in the early part of the week (well rested?), gross motor skills/power in the middle of the week, and metabolic burnout/suffering at the end of the week (before the weekend). But this suggestion doesn't come from any basis in coaching young athletes; your competition schedule would probably dictate a lot of when you can go hard.

Dave Wood
  Reply With Quote
Old 09-01-2004, 10:40 PM   #3
Adrian Frankling
Member Adrian Frankling is offline
Join Date: Nov 2003
Location: Perth  Western Australia
Posts: 72
my 2 cents worth. cfj9, may 2003 had a program requiring the minimum of equipment and running 5 on 2 off. incorporate the crossfit warmup with this and it would most likely meet the needs of the team
  Reply With Quote
Old 09-09-2004, 03:23 PM   #4
David Heyer
Member David Heyer is offline
Join Date: Mar 2003
Location: Ashland  PA
Posts: 151
I have been on a 5/2 schedule for quite some time. I normally train two days hard (follow the WOD), take an easy day (usually just coast through a WOD without pushing too hard), followed by two more hard days. Occasionally, I will also do another easy day if I feel REALLY motivated.

This schedule makes following the WOD difficult, so I usually am a few weeks behind.
  Reply With Quote

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
Bar versus Rings Brandon Michael Enos Exercises 7 07-14-2007 11:00 PM
CLO versus bird flu Yael Grauer Nutrition 0 10-04-2006 06:41 PM
TABATA Versus H.I.I.T Paul Crey Fitness 4 12-28-2005 01:29 PM
Bodybuilding versus Weightlifting John Burket Starting 12 12-13-2005 12:15 PM
H.I.T. versus Oly Lifting Mike Yukish Fitness 19 07-14-2004 08:18 AM

All times are GMT -7. The time now is 04:58 AM.

CrossFit is a registered trademark of CrossFit Inc.