Today’s answer is a follow up to Cara’s question yesterday and the great feedback I got from some of the MidCoast CrossFit girls and others. In this video, I give some firmer recommendations and talk more about implementing Westside or Wendler 5/3/1 into your CrossFit program.
Thanks again for your question, Cara and Maggie, Robert and Kristin for your feedback!
ttys
Adam
IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.
What do you think of doing a 3on/1off with 1 off the 3 on days be exclusively strength based using Westside guidelines…so maybe it looks like this…
Day 1 speed box squats/speed bench
Day 2 wod
Day 3 wod
Day 4 off
Day 5 max effort squat(change movement weekly)/max effort bench(change movement weekly)
Day 6 wod
Day 7 wod
Day 8 off
Drop the assistance stuff, figure you get a lot of it from the crossfit wods, and is it really that critical for the beginner/intermediate strength athlete? Also keep the wods shorter, less hero wods so that recovery isn’t compromised?
If you are eating properly, and sleeping well and enough, 4-5 Wods, 3 stregth days, and 2-3 o-lift days, with one day completely off shouldn’t over-train you. Pretty much our entire gym (Front Range CrossFit) does this and more, and no one complains of over-training.