CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Fitness
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

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

Reply
 
Thread Tools
Old 04-04-2010, 11:00 PM   #21
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
Profile:
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Three-a-days possible with enough rest/food?

Katherine:

How can you crank up the intensity on lifts though? I mean if my current press 5RM is 140, I can do a 5x5 at 135 or maybe even 140, but beyond that, I'm not going to get the weight up, especially not for the prescribed reps.

And even if I can press 5x5 @ 185, I still don't think that would leave me in a state that a good metcon would.

Last edited by Ramsey Abdulrahim : 04-04-2010 at 11:02 PM.
  Reply With Quote
Old 04-04-2010, 11:21 PM   #22
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Three-a-days possible with enough rest/food?

Quote:
Originally Posted by Ramsey Abdulrahim View Post
Katherine:

How can you crank up the intensity on lifts though? I mean if my current press 5RM is 140, I can do a 5x5 at 135 or maybe even 140, but beyond that, I'm not going to get the weight up, especially not for the prescribed reps.

And even if I can press 5x5 @ 185, I still don't think that would leave me in a state that a good metcon would.
Just because lifting doesn't leave you out of breath and gasping on the floor, that doesn't mean it isn't intense. It just works different metabolic and CNS pathways.

Instead of a 5x5 press, how about a 20RM squat?

Katherine
  Reply With Quote
Old 04-04-2010, 11:36 PM   #23
Albert Chang
Member Albert Chang is offline
 
Profile:
Join Date: Jun 2009
Location: Acton  MA
Posts: 513
Re: Three-a-days possible with enough rest/food?

I never really counted the strength portion as a 3rd workout. But according to you, yeah I do three a day. I've got a somewhat complicated schedule, probably don't get enough sleep though. Here's what I do:

follow mainsite 1 week behind to program; follow 3 on, 1 off.
Strength train MWF. This can be anything from powerlifts, weightlifts, or something from westside.
I have a window Sunday-Tuesday where I can fit in CFE, but since I do rowing and running (at some point plan to add cycling and swimming), I only do two of the three days, as prescribed by their site. This is typically done 3 or so hours after the main workout to recover.
Typically after a workout, I'll do some gymnastics stuff from Coach Sommer's book. Warm-up for CFE is typically skill-related with more gymnastics stuff afterwards.

Total time to complete all workouts is just about 1 hour. Some days, if I'm really lucky, it'll be sub 10 minutes.

Rest always trumps workouts. So if my 1 rest day lands on MWF, the strength training is gone as well. Similar with CFE, rest day lands on Sunday, Monday, or Tuesday, I won't do it, which is why I have that window.

Since right now I'm following different sites for the different parts of my program, coordinating can get pretty rough. So this is more of a basic template, and won't be followed 100%.

I might split away from the sites and start doing my own programming so I can give it even more structure/coordination, and add more movements (atlas stones, sandbag sprints, tire flips, along with more advanced gymnastic movements).

Burn out is something I encountered when I started this, but It doesn't seem to happen anymore. I would also say I only have 1.5 years of training. Before crossfit, I didn't do anything more than 1 mile runs, curls, push-ups, and sit-ups. I also didn't participate in any sports. I think I've been doing this for four months now? In those four months there have been only two days where I haven't set a new PR (in strength, metcons, or endurance). One was due to an injured thumb, the other was legitimately just couldn't hit a PR.

I don't think something like this really needs 5-10 years of training to get into. Something like sealfit needs a lot of experience.

Just my experience. I could be doing it all wrong, in which case I'll change it.
  Reply With Quote
Old 04-05-2010, 12:24 AM   #24
Albert Chang
Member Albert Chang is offline
 
Profile:
Join Date: Jun 2009
Location: Acton  MA
Posts: 513
Re: Three-a-days possible with enough rest/food?

I realize only two days a week I do three workouts/day, most days are only 1 workout/day.
  Reply With Quote
Old 04-05-2010, 12:52 AM   #25
Jakub Marciniec
Member Jakub Marciniec is offline
 
Profile:
Join Date: Aug 2006
Location: Sydney  NSW
Posts: 92
Re: Three-a-days possible with enough rest/food?

just my 02 quickly here.

I do something similar to SS, also do a standard WOD and then Krav Maga training sometimes all in the one day but a lot of the time its just the two in the day just to be able to keep intensity up.

I am in between jobs at the moment tho and can sleep all i want and have a good supply of food.

That being said i have seen good results in a lot of areas. But you have to listen to your body.
__________________
Train Hard - Fight Easy
  Reply With Quote
Old 04-05-2010, 05:57 AM   #26
Brian Degenaro
Member Brian Degenaro is offline
 
Brian Degenaro's Avatar
 
Profile:
Join Date: May 2006
Location: baldwin  ny
Posts: 1,039
Re: Three-a-days possible with enough rest/food?

If you want to crank up the intensity of lifting, work up to a heavy single rep for the day, then back off and do sets of doubles and triples. I guarantee you won't be complaining about it being too easy then.

Like I said, most people doing three a days have 2 medium or light workouts (for them, not you) and 1 hard workout. When I trained twice a day with Olympic lifts, mornings would be my medium workouts because I just wasn't awake enough to lift the heaviest weights most days, or if I were fatigued both would be medium, if you look at the numbers.
__________________
There is no substitute for strength, and no excuse for the lack of it.
  Reply With Quote
Old 04-05-2010, 06:13 AM   #27
Leonid Soubbotine
Affiliate Leonid Soubbotine is offline
 
Leonid Soubbotine's Avatar
 
Profile:
Join Date: Aug 2007
Location: Longwood  Fl
Posts: 1,586
Re: Three-a-days possible with enough rest/food?

It's very possible. If you're a competitive CF'er at this point it's pretty much essential to be doing 2-a-days (or at least one longer session with combos of various work).
__________________
CrossFit Evolution
  Reply With Quote
Old 04-05-2010, 11:54 AM   #28
Ramsey Abdulrahim
Member Ramsey Abdulrahim is offline
 
Profile:
Join Date: May 2009
Location: Philadelphia  PA
Posts: 231
Re: Three-a-days possible with enough rest/food?

Physically, I feel fine with a lot of volume. I rarely get too sore the next day. My question is am I not training efficiently with volume? And is recovery based more on actual calender time than on amounts of sleep/food?

I'll head the advice of Steven because he always seems to know what he's talking about and I'll take it easy over this week and next week and see if I feel sluggish as a result or if I see improvements.

I'm doing a Texas Method-style of lifting with BS & PP @ 5x5, HPC @ 5x3 on SAT, BP @ 3x5 and DL @ 2x5 on MON, BS & PP @ 1x3+ on WED. I'll be doing weighted pullups following the recon ron protocol and pushups following the hundredpushups.com protocol 3 times a week plus approx. 5-10 minutes worth of planks, flutterkicks, leg raises, isometric wall squats, and other core durability exercises mixed in a few times per week.

I'll do that for two weeks, then start bringing in CF Endurance @ 3-4 days/week as opposed to the scheduled 5-6.

It feels so weird spending only 10-15 minutes in the gym though and barely breaking a sweat (like today with the BP and the DL although the DL did wear me out a little for about 10 minutes). This almost can't be right but I'll see. Tell me if it looks good or not.


Also, for future reference, is it better to do 2x a day and maintain rest days or cut into rest days but don't work 2x a day? When I add CF Endurance, should I do it on the days I lift but hours later or do it on my off days?

Last edited by Ramsey Abdulrahim : 04-05-2010 at 11:56 AM.
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Rest Days Ryan M. Hale Workout of the Day 5 07-23-2009 08:27 AM
5 work days and 2 rest days got a question? Cory Kress Starting 8 04-23-2009 10:39 AM
rest days Tyson Lo Starting 15 01-29-2008 06:27 AM
What is rest on rest days? James Laird Starting 2 11-11-2007 08:28 PM
Rest Days Rich Stackon Starting 9 07-01-2007 07:48 AM


All times are GMT -7. The time now is 03:41 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.