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

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Old 05-29-2007, 09:50 AM   #1
Chris Honnon
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Hello,

Based on what I have been reading both here and at PerformanceMenu.com (Blackbox article) it is apparent to me that the 3-1-3-1 WO schedule is optimum because it allows for a balance of Metcon and ME that most effectively drives results.

Unfortunately, this type of rotation (unless there is an 8-day week I'm not aware of) doesn't work well for me due to a couple of scheduling conflicts and a lack of the equipment required to do ME days at home. Thursdays are mandatory "rest" days for me as this is time I spend alone with the kids. Furthermore, I have a difficult time getting to the gym on weekends due to their hours of operations and a neverending honey-do list.

This isn't a big deal for the most part, I have been switching Thursday workouts for Friday workouts when applicable, etc, but I'm finding that I am falling out of balance. I tend to lean more toward ME WOD replacements over Metcon since I enjoy them more, hehe.

So, I think I'm going to try out a 2-1-3-1 schedule where Thursdays and Sundays become the rest days and Saturdays become Metcon (since I don't really need a whole lot of equipment for this my home is suitable).

I've noticed that the 3-1-3-1 tends to go something like metcon-me-metcon-rest-repeat. I would like to maximize my training results within the confines of a 7-day rotation. Would something like metcon-me-rest-metcon-me-metcon-rest be sufficient or, if I'm trying to add muscle while lowering BF%, should I alternate adding an extra ME day every other rotation?

Am I just over-thinking this? I am an engineer so I tend to complicate things sometimes, lol.

Chris
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Old 05-29-2007, 12:52 PM   #2
Steven L Blondeau
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Chris,

I'm following a Metcon-ME-Metcon-rest-Metcon-ME rest and repeat schedule and it's working great. Every so often I'll take a couple of extra days off.

Your intuition is spot on. Keep it simple and consistent.

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Old 05-30-2007, 05:28 AM   #3
Chris Honnon
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Thanks for the feedback Steven. I'll proceed starting this Friday and see how things go.

Chris
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