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

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Old 09-18-2010, 07:43 PM   #1
Zach S
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Join Date: Jul 2008
Location: Duluth  MN
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What does your training day look like?

Im interested in what everyone does for their training. What affiliate WOD do you follow, do you add a strength workout, how about technique and mobility work?

As for myself my day usually looks like this.

Mobility and warmup
Heavy squat, Clean or Chin depending on WOD
Main page WOD
Stretching or soft tissue in the evening.

If its an off day or i dont feel like doing the wod i will do some strongman work or hill sprints.
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Old 09-18-2010, 08:08 PM   #2
Andrew Bell
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Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Re: What does your training day look like?

Here's the quick answer:
Warm up
Olympic lift
Strength move
Heavy Met Con

Here's the long answer:
I workout at Crossfit West Houston and do the Olympic Weightlifting Program. There is a 4 day rotation in the lifting program, heavy snatch, heavy clean, dynamic snatch (10 sets of doubles anywhere from 60%-80% of 1RM), dynamic clean (same as snatch). We go in that order and work 3 days a week.

After that workout we focus on a strength move, deadlift, squat (usually front), push press/jerk, bench, etc.

Then we do something for our core.

Then he lets me come up with some Met Con that I want to do as opposed to what the rest of the gym does. The Olympic Lift coach is like me and loves heavy met con that lasts under 8 minutes cause of all the other work we are doing. Lots of times we do stuff like "Burpie Pullups", Incline ring pushups (feet on a 20" box, rings an inch off the ground), tire flips, sledge hammer hits on a tire, etc. Sometimes we pull some quicker wods from Insular (wfs).

Last edited by Andrew Bell : 09-18-2010 at 08:13 PM.
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