Warm-up: 10 Pull-Ups, 10 Dislocates, 10 Serratus Push-Ups, 10 Reverse Hypers, Rotator Cuff Stretch (30 seconds each) x2
Power Snatch: 2-2-2-1-1-1 (Touch-N-Go for sets of 2)
MetCon – 5 Rounds for Time:
10 Ring Dips
“When should I switch from a three days per week program to five days a week?”
I’ve heard this question several times, and I thought the website would be a perfect place to address this. Firstly, if you are considering CrossFitting with us five days a week I would recommend having been a member here for at least 3 months. If you have been completely sedentary before this point I would recommend something more along the lines of 6 months to a year. You can ride out progress on 3x/week for a long while.
Which leads me to my next point; do you ever feel sore anymore? If you are still getting consistently sore on three times per week then stick to that program. If you are feeling great the day after a hard workout (on a regular basis) then maybe five days is calling your name. If the step to five is too much but you want a little more, try coming on Saturdays to either the open gym or the FREE class. This will help you gauge where you are in your fitness and recovery.
Ahhhh yes, recovery. If you want to come five times per week then know you must also devote more time to recovery. That’s right peeps… you must eat better, sleep more, fish oil much, drink less (alcohol), drink more (water), roll daily, stretch often, and mobilize constantly. If you don’t do these things know you will most likely get injured at some point, especially if over the age of 30. This may be one of the biggest reasons people don’t switch over.
Next, do you play sports or have other outside hobbies/groups that keep you active? If you play rugby, flag football, indoor soccer, outdoor soccer, pick-up basketball, chase your kids around the yard, walk your dogs, play tennis, love to run, hike, bike, swim, etc. then perhaps you want to stay at this 3 days a week regimen to give yourself ample time to have FUN! CrossFit shouldn’t take over your lives and make you quit the sports or activities you love. CrossFit should be the training to get you in better shape for your life and the fun things you do in it! Yes, I love CrossFit (we all do) and it can become one of your favorite sports, but it shouldn’t replace all the other ones you enjoy. Now, if you have no other activities outside of CrossFit that you are interested in doing, then why not come five days a week?
Lastly, is your wife/girlfriend going to yell at you if you spend more time and money at the gym without her? If the answer is yes, then there are only two options… 1) Time to get her into CrossFit. 2) Time to get a new wife/girlfriend.
Haha j/k… but not really,
<3 Coach Miss J