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Old 09-13-2008, 11:28 PM   #1
Juan Manuel Fernandez Casenave
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CrossFit Programming

Hi there!

Lately it's becoming impossible for me to follow the 3x1 training pattern, too many other things on my plate: Jiu-Jitsu 3 times a week, wife, kids and last but certainly not least work!

I even tried following the 3 days on, 1 off by doing the workouts very early in the morning (god awful experience). On some days I would also do Jiu-Jitsu in the evening. My enthusiasm didn't last very long, it was all a bit too much for me...

I've had to scale back the amount of times a week I CrossFit. I now do Jiu-Jitsu one day and CrossFit the next. Since I'm not doing CrossFit two consecutive days in a row now, I try to throw myself full throttle at the WODs.

Anyone else out there with a similar problem. Should I do anything different?

Thanks!

JM.-
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Old 09-14-2008, 09:57 AM   #2
Brian Bedell
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Re: CrossFit Programming

Everyone has different work, family, and recreation (JJitsu) schedules. Do whatever works for you and that you enjoy that makes your goals happen. There is no right answer for this.
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Old 09-14-2008, 10:16 AM   #3
Justin McGinley
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Re: CrossFit Programming

Try not to only do workouts you like on the days you do crossfit. You will get more out of your workouts if you work on your weaknesses than if you pursue your strengths.
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Old 09-14-2008, 10:51 AM   #4
Juan Manuel Fernandez Casenave
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Re: CrossFit Programming

Justin and Brian, thank you both for your replies.

One more question.

For example, if I CrossFit Tue, Thu and Sat, should I do the WODs published on the main site for those particular days? Or should I just do the WODs in sequential order as they are published?

Thanks!

JM.-
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Old 09-14-2008, 10:57 AM   #5
George Mounce
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Re: CrossFit Programming

If I were you, I'd do something like Starting Strength, and let the JJ be your metcon at the beginning.

Once your strength is up to par, then go for WODs 3 times a week.
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Old 09-14-2008, 11:05 AM   #6
Juan Manuel Fernandez Casenave
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Re: CrossFit Programming

Quote:
Originally Posted by George Mounce View Post
If I were you, I'd do something like Starting Strength, and let the JJ be your metcon at the beginning.

Once your strength is up to par, then go for WODs 3 times a week.
Hi George,

Thanks for your reply! I'm not entirely new to CrossFit or JJ. I handle "Pack" style Brand X workouts quite well and I compete regularly in JJ.

The problem is that I tried doing both things (CrossFit and JJ) concurrently and my body just didn't take it too well =).

JM-
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Old 09-14-2008, 03:43 PM   #7
Jamie J. Skibicki
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Re: CrossFit Programming

If you can handle the pack and JJ and the same time, then I don't think your weakness is endurance, try a strength program. With Ju-jitsu, SS may not work for you for very long, but I would start there and then move into an intermediate program. You can't go wrong with some Oly lifts as well. Performance menu may be what you need after you exhaust an SS cycle.
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Old 09-15-2008, 07:19 AM   #8
Steven Bowser
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Re: CrossFit Programming

Jamie has a good point.
I run a facility with a 5 on 2 off with a make up day on Saturday. Sunday I am closed so they are out of luck if they didnt get in their WOD's by Saturday.
I have several MMA guys coming in a doing CrossFit. They dont get enough Met Con out of their MMA Training and its more a skill than Met Con workout for most of them. I try to mix things up for those guys.
I may have them do some strength training and then at the end have them to a quick 5 rounds of "Cindy" for time.
Kind of a Hybrid Program. Its quick yet taxing and they seem to get good results.
Doing the 5 on 2 off alone is enough for me. I would love to get back into Kick boxing or MMA but not enough time. If I did it would only be 2 days a week Max.
Good luck and read you body.
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Old 09-15-2008, 10:25 AM   #9
David Meverden
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Re: CrossFit Programming

More strength is always good but aren't metcons the reason CF is so good for MMA? I would think that the gains in anaerobic capacity, muscle endurance, and short term recovery from CF would benefit a BJJer more than the additional strength from just strength training.

I heard a long time ago that you get in shape to box, you don't box to get in shape. In other words you kick your *** in non-boxing workouts so when you get in the gym you are ahead of the pack and can really hone your skills. I would think the same would apply here and so would recommend CF for your conditioning and BJJ training sessions for more specific conditioning and skill work.

As for the number of workouts, you have to just see what your body can handle. I definitely think 3 on 1 off would too much on top of other training for all but the most crazy fire breathers.
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Old 09-15-2008, 12:03 PM   #10
Steven Bowser
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Re: CrossFit Programming

Thats a great point.
Strength Training can also be Met Con. Do a crap load of Cleans and tell me you dont get winded.
I like to mix it up. It works for me.
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