Training Formats and Schedules

Hey everyone,

I’m writing this to clarify a few things.  But first, I feel as though I need to apologize.  I thought I had adequately explained the benefits of inserting a rest day/skill day into the weekly training schedule.  After the last few days of feedback, however, I realize I didn’t do a good enough job.  For that, I ask for your fogiveness.

Now, let me explain more thoroughly the reasoning behind the rest day/skill day.

First, let’s look at the CrossFit.com training schedule.  3-on, 1-off, repeat.  Meaning, you train 3 days in a row and then take the 4th day off, then repeat.  So, obviously, your training days fall on different days from week to week.  You follow?  The benefit of training this way should be apparent.  Hit the WODs hard for 3 days in a row, at maximum intensity.  On the 4th day, when you’re feeling pretty hammered and in all honesty don’t have the ability to train at maximum capacity, you take a day off.  Then the next 3 day cycle begins and you are ready to go full bore again.  Make sense?  Sure it does.

Let’s compare that to a a 5-on, 2-off schedule.  Days 1 and 2 you can hit it hard.  Day 3 you are starting to feel the cumulative effects of days 1 and 2, but you still have enough to go hard again…just enough.  Day 4, you suck (for the 1+ year CFC has been in our current location, Thursday has consistently been our lowest attendance day!)!  Day 5 you’re a train wreck but you manage to pull out another workout anyway, but your muscular and neurological systems are overloaded and whether you know it or not, you are hovering very close to overtraining.

So, which training schedule is the more logical choice?

Since we, CrossFit Champions, don’t quite yet have the ability to run on a 3-on, 1-off schedule (though we will in the future), we have now implemented the next best thing!

3-on, 1-off, 2-on, 1-off (train M,T,W, rest Th, train F,S, rest Su)
or
2-on, 1-off, 3-on, 1-off (train M,T, rest W, train Th,F,S, rest Su)

What’s even better is, you don’t have to “rest” at home doing nothing on the scheduled “rest” day.  You can come in to the gym and work on skills.  Active rest!

Now, you may be a strict train M-F, rest S-Su person and may be a little disappointed that one of your weekly WODs has been “taken” from you.  You must not look at it this way.  You will still benefit more from 2-on, 1-off, 2-on, 2-off (with the middle off day being dedicated to skill work) than from trying to hit it hard 5-on, 2-off.  Trust us.  It’s true.

Here is what is going to happen.  Pay attention.  Folks that have been struggling for some time to get X movement down, finally get full range on Y or finally increase their strength capacity on Z will conquer these items that are most hindering their progression.  They will do this for 2 reasons; (1) additional rest (you need it whether you think so or not), and (2) much needed attention, review and practice of skills and new movements.

Even if it doesn’t make complete sense to you now, just give it some time.  You’ll see it happen.