I’m very intrigued by the sport. I’ve got plenty of time to research it with this stay at home order. I’ve watched a few documentaries and try to keep up with the basics of everything. I know some of the acronyms, what is a box, things like that. One main question I have for those knowledgeable in the subject is, how do you program workouts? I get that it’s full body and I would assume it targets a muscle group primarily with certain workouts while still using a majority of the muscles in the body. Do you have to worry about things like working the same muscle group too many days in succession? Overtraining? If I program a workout that works on the chest heavier, it oiled make sense to me to avoid doing anything that really uses the chest for a few days. Is this how programmers look for their WOD? Am I completely off base? And I know there is plenty of content online to get workouts to get started, but I am interested in the science and thinking behind designing the workouts daily. Also, how many days a week is possible to do CrossFit? Lots of the extreme guys seem to do it 6 or 7, which is what I would probably end up trying to emulate. Some I’ve even seen do multiple workouts in a day. I’m guessing it’s like anything else fitness related where if you do multiple movements a day, you would focus on high reps in one portion and then lower reps in the alternative one for the day.

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Posted by Shepherd88

Member since Dec 2013

4934 posts

Posted on 4/6/20 at 7:20 am to tigerbait01

There’s a lot in your OP but I’ll break down some of it.

First of all there’s a difference in Crossfit the sport and CrossFit the methodology. The methodology is more so about the betterment of your life in allowing you to do more for longer through mobility, strength, and stamina.

I would recommend you start off with 2 days on, 1 day off, 2 days on, 2 days off. So 4 workouts a week.

It really becomes an art within the programming portion and I wouldn’t recommend you try to program your own until you’ve done a year of professional programming to get a deep understanding of what’s going on. Everyone is different though and some program more to strength, some more towards stamina, some more towards gymnastics.

I personally like to have 3 strength days a week, 2 metcons a week, and 2 stamina days a week. I like to pair my strength days with metcon days.

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Posted by tigerbait01

Sec. 423 Row 18

Member since Jul 2007

4085 posts

Posted on 4/6/20 at 10:10 am to Shepherd88

Thanks, appreciate that. I know the op is all over the place. Like I said, I have plenty of tine right now with the stay at home order in place.
I’m guessing that since you are doing 3 strength days, you just space them throughout the week?

This post was edited on 4/6/20 at 10:12 am

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Posted by Shepherd88

Member since Dec 2013

4934 posts

Posted on 4/6/20 at 11:53 am to tigerbait01

I do but I follow comptrains programming.

They’ll program in cycles based on what they’re trying to get one better at in that cycle. Currently, Monday is back squats and Friday is front squats. We haven’t done much deadlifts other than what’s in the programmed wod for right now.

I personally like to do “non functional Friday’s” so I’ll do the strength portion from comptrain on Friday and follow it up with bench press that’s not programmed.

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