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

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Old 03-31-2009, 07:25 PM   #1
Joseph Patrick
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5 on 2 off vs. 3 on 1 off

is there any advantage of one over the other?? I have found it easier and a better schedule to workout 5-days a week and take off sundays and mondays...I even feel much more charged and "healed" after 2 days off in a row. I would appreciate any info or advice.
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Old 03-31-2009, 07:45 PM   #2
Steven Low
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Re: 5 on 2 off vs. 3 on 1 off

3/1 allows 21 days of work in 28 days while 5/2 allows 20 in 28 days. So you get one extra workout. Not THAT beneficial IMO when it comes down to it... if you're doing more than ~15 workouts in a month then adding more isn't going to do THAT much.

DO WHAT WORKS FOR YOU THOUGH. If you like 5/2 and it works then stick with it
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Old 03-31-2009, 08:30 PM   #3
Tyler Smith
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Re: 5 on 2 off vs. 3 on 1 off

I have tried 5/2 and 3/1/2/1 and currently employ the 3/1 method... Yes the 2 rest days are great, but by day 3 in the 5/2 I was exhausted and sore, and felt like my WODs on days 4 and 5 were sub par... Like Steven said, just try them all and see what works the best for ya. Good luck
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Old 03-31-2009, 08:46 PM   #4
Jake Dent
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Re: 5 on 2 off vs. 3 on 1 off

I remember watching the video that discussed the reason why 3/1 is preferred. Basically, by your 3rd workout you're pretty fatigued but still able to keep a pretty good intensity level...then you get a rest day. On 5/2 by the 4th and 5th workout your body is pretty fatigued (whether you really realize it or not) so you're not able to keep the intensity as high so you get less out of your workouts.
I have also done a 3/1/2/1 and like it quite a bit.
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Old 03-31-2009, 11:01 PM   #5
Karl Steeves
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Re: 5 on 2 off vs. 3 on 1 off

I do a 3/1, 4/1 cycle and I've found that works best for me. I feel to rested taking every 4th day off.
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Old 03-31-2009, 11:17 PM   #6
Phillip Garrison
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Re: 5 on 2 off vs. 3 on 1 off

I do M-F and take the weekends off, it's just easier for my schedule
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Old 04-01-2009, 01:32 AM   #7
Blair Robert Lowe
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Re: 5 on 2 off vs. 3 on 1 off

I prefer the 3-1, 2-1 or 2-1, 3-1. 3-1 can be a pain to schedule, especially with equipment access problems. Without the third day, I get bored so I generally try to do something light but I'm generally pretty dead after DL. Saturdays I rarely work out since I usually hang out but I train MA in the morning.
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Old 04-01-2009, 12:25 PM   #8
Geoff Spakes
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Re: 5 on 2 off vs. 3 on 1 off

I'm on my second week of 5/2 training and so far, so good. I felt great after the first week and halfway through week two am feeling charged up.
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Old 04-04-2009, 04:05 PM   #9
Scott Spencer
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Re: 5 on 2 off vs. 3 on 1 off

2/1 gives you 19 works in 28 days. 2on/1off. 3/1 gives you 21 in 28 days. Here is a list of the breaks and how many days you get in 28 days (month)

3/1 21 days
3/1/2/1 (m,t,w,f,sa) 20 days
5/2 (m-f, sa-su off) 20 days
2/1 19 days
2/1/2/2 (m,t,th,fr) 16
3/week (m,w,f) 12 (boo)

anything less than 4 times a week, IMO, is too little. And this is coming from a former HIT guy. I like 2/1. After 2 hard days, you get a rest. gives me enough rest for my limited recovery ability. Only 2 less workouts than the full 3/1
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Old 04-04-2009, 04:58 PM   #10
Kevin Perry
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Re: 5 on 2 off vs. 3 on 1 off

also keep in mind you can scale the amount of intensity you put into the schedule. Scaling the intensity enough to allow proper recovery for 5 days in a row could or could not be beneficial though. You got to find what works, 3/1 would be easier for following the mainpage though.
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