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

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Old 06-16-2008, 10:20 PM   #1
Emma Brennan
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Join Date: Jun 2008
Location: Gympie  QLD
Posts: 4
New and not quite sure about...

Hi everyone I have a few questions about WOD's. Below you will find my training schedule and when I include WOD. I have printed out most of the WOD and as I dont always have access to the enternet to see what the days WOD is I am just using whatever WOD I feel like, is this the right thing to do?
Would I please be able to get some feedback on my training routine as it would be much appreciated and I am new to cross fit but I am already hooked

Mon am: WOD
Mon pm: Fitmix class (I instruct it, 1 hour HITT incl. Spin, weights & boxing)
Tues pm: Boxing training 1-1 1/2 hrs
Wed am: Run 5-10kms
Wed pm: WOD/Boxing session
Thurs pm: Step class
Fri am: Long run 15kms plus
Sat am: WOD
Sunday - rest

Thanks in advance
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Old 06-17-2008, 01:46 AM   #2
Christopher G. Woods
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Join Date: May 2007
Location: Ellicott City  MD
Posts: 2,119
Re: New and not quite sure about...

If you're mixing CrossFit workouts into an existing routine, then choosing a WOD to fit the needs of the day is fine. However, I can sum up my opinion of your listed routine in one word: OVERTRAINING. A 6-1 program doesn't allow enough intermitent rest. You need to add another rest day in there. If that's not an option, then drop one of the Wednesday workouts.
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Old 06-17-2008, 05:45 AM   #3
Jerry Berg
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Join Date: Sep 2006
Posts: 145
Re: New and not quite sure about...


I'll have to echo what Christopher stated. That seems like way, way too much for a 7 day cycle. You've listed 8 workouts which would be killer for the first week, let alone the following ones.

I'd highly advise on scaling it back to something more in line with the recommended 3 on - 1 off schedule CrossFit advocates. If not, perhaps scale down the workouts to 1 per day and utilize a 5 on - 2 off schedule.


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