Thruster 1-1-1-1-1-1-1 reps
As we follow the programming some days are much lighter on volume than others. This is because there needs to be a balance. Crossfit.com programs 3 days on 1 day off. This requires a great deal of attention to recovery,and admittedly a pretty flexible schedule. That may not be realistic for many. Other suggestions are 3 on 1 off 2 on 1 off that would be for example resting on Thursday and Sunday. Others seem to have success with 4 or 5 days straight and 2 rest days. At the Nutrition seminar we recently attended at CrossFit Boston, Robb wolf showed before and after pictures of clients of his that focused on quality nutrition (unmeasured) and only had the circumstances to workout 2x per week. They were all lean and strong crossfitters. This really proved that you need to take responsibility for your nutrition if you want to make progress. The notion that you can eat anything and ‘burn it off’ is just wrong. In fact it has been shown in some cases that over active trainees can gain weight!
What works best for you? Is more better? What is a balanced long term plan that is maintainable for years to come?
Equally as important as nutrition is sleep-I’ll try and touch more on that tomorrow.