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.
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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.