Training Schedules

Schedule for the Week Ahead

On Thursday – Thanksgiving Day – one workout only at 8 AM.

On Friday – Day after Thanksgiving Day – Fran Off! starts at 8:15 AM arrive early. – Please RSVP

On Saturday – Regular Schedule – 8 and 9 AM

Workout of the Day for Tuesday 20 Nov 2012

Row 1,000 meters
rest 4 minutes
Tabata Dumbbell Thrusters, 50/35 pounds

WOD Demo with Samantha Briggs – video [wmv] [mov] [HD mov]


The above table shows some sample training schedules.

To maximize the return on your investment of time (results), consistency is the key. Pick a training schedule and stick to it for a month. At the end of the month, you can re-evaluate, analyze your fatigue levels, and adjust as necessary.

3 days a week is a great training schedule.  Your ‘rest days’ are not days with no activity, but rather, days with ‘active rest’.

4 days a week – Now we’re talking. Improvement happens swiftly. 2 on, 1 off, 2 on, 2 off works really well for a lot of people. Your days on can be full intensity and the frequent rest days keep  you from getting worn out.

5 days a week – This schedule works great for the ‘normal work week’ schedule. This level of focused consistency will have you getting fitter and making gains in all 10 of the fitness domains steadily. It becomes very satisfying and fun working out when you can see improvements this consistently. You must have adequate nutrition and sleep or 5 days a week of intense training will wipe you out instead of helping you. On this schedule, you have to be able to dig deep and be willing to workout a little sore. Your will power and mental toughness get worked out as well. You really appreciate your rest days on this schedule. This is what most people at CrossFit Roseville do, taking Thursday and Sunday as their rest days.

6 days a week – Every thing from the 5 days a week applies here but to a higher level. This is for dedicated athletes who can watch their nutrition and stay on a sensible diet plan at least 80% of the time, get adequate sleep, and know how to listen to their body and adjust accordingly. 6 days in a row is too much, to make 6 training days a week work, it should be 3 on, 1 off.

Not sure which one to try? Talk to a coach.

Subject for another post – When was the last time you took an entire week off from training? This needs to be done periodically. Every 6-8 weeks is a good rule of thumb.

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