The answer is, “Come as often as your recovery allows.”

What you want is change – you want to get leaner, stronger, fitter, faster, etc. And it’s understood that you’ll improve at something you do frequently. So, you’d think that more workouts each week equals more positive results — But that’s rarely the case.

It’s common for crossfiters to follow the CrossFit.com website, which is a 3 days on, 1 day off schedule. A few problems arise from a 3-on-1-off frequency. The first and most obvious problem is that it does not fit well with a typical work week. The second problem with a 3-on-1-off frequency is that it can be brutal on beginners without proper scaling. For beginners, a 1-on-3-off schedule might be more appropriate, but you’d still have the 5-day work week issue to deal with.

CFTO members for the most part are working professionals, students, and others who typically have a 5-day work-week and a 2-day weekend. CFTO programming is aligned with the standard work-week and planned accordingly. With proper scaling, CFTO members should come in as many times as their schedule will allow, provided they were recovering from their workouts.

I usually recommend a beginner start with 2 days per week, with plenty of rest in between days. After a month or so, if you are recovering well from your workouts, add another day. Your goal should be to work up to 3 to 5 classes per week. But experience tells us that 3 is the magic number; when you work up to a frequency of 3 or more classes per week, consistently, your progress accelerates dramatically.

Currently, if you are only at the 2 classes per week mark, it’s really important that you try to stay active outside the gym on your off days. This will help you recover from intense days in the gym, allowing you to increase your frequency.

How Do I Know When I’m Recovered?

The next question from the new crossfiter is then, “How do I know if I’m recovered enough to workout again? When I’m not sore anymore?”

It is more than a matter of being sore. Being repeatedly sore the next day, or sometimes the second day, is common and expected – especially at first. If you are sore for several days (like more than 4 days) you are probably not recovering properly, or you may not be scaling the workouts appropriately.

How do you recover properly? Glad you asked!

• Eat enough (of the right foods) to fuel your frequency and intensity.
• Get adequate rest, sleep, and downtime (I admonish everyone to sleep more.)
• Manage stress that arises from work, money, relationships, and all that jazz
• Always be adequately hydrated
• Religiously, even fanatically, do your mobility work
• Use recovery tools like the Mobility WOD website, Yoga, foam rollers, lacrosse balls, stretch bands, and ice. Attend our FREE monthly mobility/massage/self-care seminars.
• More ice.

The mindset and skills set to properly address your recovery will the subject of another article. For now, keep in mind that being able to recover quickly will allow you to increase your frequency, which will in turn get you the results you’re looking for. Failing to recover adequately is a great way to make slow progress and get frustrated — or even get sick or injured.

-Dan

Simple. And horrible. And the first step toward choosing the fittest man and woman in the world.

The finalists to determine CrossFit’s “Fittest on Earth” will battle at the Home Depot Center in July. But you can’t just show up. There are several stages to qualify, starting with the CrossFit Open.

The Open is a five-week event where workouts are posted online. Anyone can participate. To submit a qualifying score, you must first register at the CrossFit Games website. Your workout must be performed in one of two ways: Video Submission or at a CrossFit Affiliate and judged by a Level One (or higher) CrossFit coach.

CFTO will once again participate in the Open, and we urge all CFTO members to be a part of this epic, worldwide phenomenon.

The Open WODs Will Be On Fridays.

Each week, the Open WOD will be the daily workout on Friday. So, as a CFTO member, all you have to do to particpate (aside from registering on the Games site) is show up on Friday.

So, Will Friday’s Class Be Only 7 Minutes Long?

Of Course Not!

When the WOD is something as short as seven minutes, we’ll still fill the hour — Don’t skip class thinking it’s going to be just seven minutes of Burpees! Fridays will still deliver a healthy dose of  CFTO’s usual mix of functional movements, skill-building, strength-building, and other good clean fun.

I Can’t Make Fridays!

If you want to participate in the Open, but you’re unable to come to class on Friday, there will be judged make-up sessions every Monday at 7:30 pm for the duration of the Open.

Once a CFTO member registers on the Games site, there will be no additional charge to participate in the Open at CFTO.

I’m Not a CFTO Member, But I Want To Try The Open.

Non-members will need to sign a waiver, demonstrate proficiency in the movements, and pay $20. For your safety, the approval of a CFTO Coach is necessary and non-negotiable.

Sign Up Here:
https://games.crossfit.com/mygames/login.php

• Monday, May 23rd
• Event Starts at 7:30 pm

Watch, Cheer, and Be Amazed!

All CFTO members who have been taught Olympic Lifting (Snatch or Clean-and-Jerk) may participate. Participants arrive and warm-up no later than 7pm

Here’s a great chance to support your fellow CFTO members and get a first-hand look at what Olympic Lifting competition is all about. Come workout at 6:30 and satay, or come just for the meet.

This Friday: Dinner and a Movie!

Memorial Day Weekend Starts with Dinner and a Movie at CFTO!

Paleo Potluck and “Dodgeball: A True Underdog Story”

• Friday, May 27th
• Dinner starts at 7:00 pm
• Movie starts about 7:45 pm

We’ll be enjoying healthy food and watching a funny flick. Bring camp chairs, air mattresses, or whatever you like to get comfy.

Potluck

If you can bring a dish or beverages, sign up at the gym or use the form below to let us know — but lets keep the foods healthy, please! (If you are unsure about what qualifies as “healthy,” ask our Nutrition Coach via the form below).

Movie

Dodgeball is a great comedy with Ben Stiller and Vince Vaughn. It’s hilarious and highly quotable.

This movie is really inappropriate for kids — bring ‘em at your own risk!

Ask Lori Potluck/Cooking Questions and/or Let Us Know What You are Bringing for Potluck Here:

Deadlift

5 rounds of 5 reps at 60% of one-rep max

Part Two (“WOD”):

AMRAP* 12 Minutes:

- 5 Clean & Jerk
- 10 Burpees

Part Three (“Cash Out”): Handstand Practice, then Stretching

*AMRAP = As Many Round As Possible

5 Rounds for Time:

10 Pull-ups
15 Wall Ball shots
20 Box Jumps (24” box)
25 Press (45 #)

One partner runs 200 meters while the other partner starts the workout.  When the runner returns, he takes over on the workout where the other partner left off.  This continues until the two partners combine to complete all 5 rounds.

For time:
50 Box Jumps (24” box)
50 Jumping Pull-ups
50 Kettlebell swings (36 #)
50 Steps, Walking Lunge
50 Knees-to-Elbows
50 Push press (45 lb. barbell)
50 Back Extensions
50 Wall Ball shots (20 lb. ball)
50 Burpees
50 Double-Unders

All CFTO members are urged to register and participate, whether or not you are trying to get to the Games. The Open will be a fun and exciting chance to work out under competition conditions. If you are not going to do the Open WOD, please come cheer on your fellow CFTO members!

CFTO is a registered CrossFit Games Affiliate, and we offer two ways to participate in the Open:

1.    Group WODs: Every Thursday we’ll host the weekly Open WOD at 7:30pm. This will be free to CFTO members and $10 for non-CFTO members. Judging will be provided by CFTO staff and members; Coach Dan Kallen will be the organizer and head judge. Heats, start-times, or other logistics will be determined by that week’s WOD, so look to the CFTO website for details.

2.    Individual WODS: Second, you may schedule to do the week’s Open WOD individually. These workouts will only be available with our Head Coach, Dan Kallen. Dan was a Judge at the 2009 Games in Aromas, the 2010 Sectionals at UCLA, and the 2010 Games at the Home Depot Center. Individual WODs for CFTO members will be $20 and for non-members $40.

In addition, CFTO may, from time to time and as needed, host an additional “make-up” WOD on Saturday. If scheduled, these will be announced mid-week.

To learn more, keep watch here. Or drop us a note at info@crossfitthousandoaks.com.