“My point to all this is that it is up to each of us to know our bodies and our minds, to know when we need more gym time and when we need less. Not all of us want to compete. Not all of us are in our 20′s or 30′s. Not all of us want to go 3 on/1 off. Some of us are really happy going 3x/week. Because we’re not solely interested in this one hour of our day, but we’re also interested in being pain-free the other 23 hours of the day — and to accomplish that, sometimes we need to not do so much CrossFit. And maybe because we remember that the original purpose of getting fit was to use that fitness for other things, not just to be the best at fitness.“
It’s Okay To Be a 3- Times-a-Week-CrossFitter
WOD:
A. Back Squat x 5 reps @ 50% of 1-RM
Rest 1-3 min
Strict Pull-Ups x Max Reps
Rest as needed
Back Squat x 3 reps @ 75% of 1-RM
Rest as needed
Strict Pull-Ups x Max Reps
Rest 1-3 min
Back Squat x 1 rep @ 85% of possible 1-RM
Rest 1-3 min
Strict Pull-Ups x Max Reps
rest as needed
Back Squat x 1 rep @ 90-95% of possible 1-RM
rest as needed
If the above backsquat felt good go for;
Back Squat x 1 rep @ 101-103% of 1-RM
B. For max reps/meters:
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
2 minutes of Rowing
2 minutes of Box Jump-Overs (24″/20″)
