How often should I train??

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I saw a recent blog post from a company that specialises in logging workouts online for CrossFitters.

FL-increase-WPWThey have data from hundreds of thousands of workouts, and from this they often put out some interesting graphs and hypotheses.

They found that working out 5 days per week resulted in a 27% faster improvement in fitness versus 3 days per week.

Even 4 days per week was still 10% faster at improving fitness than 3.

So it seems pretty clear right?  You just gots to train more days per week.......

Of course not.  Not everyone has time to train daily.  But not being able to do that, doesn't mean you just quit working out altogether!  Whatever you can fit into your week is better than nothing.

Training is supposed to be a means to living an active, healthy, fun life.

Three times a week will be plenty to achieve that, as long as you make it the best sessions you possibly can.   Arrive on time, warm up properly, ensure you get all your strength training done in the alotted window, and optimise the conditioning work so as to receive the correct stimulus.

Sure, if you can get into the gym a little more, then go for it.  But make sure you can be just as productive - it could be another workout per week, but only if you can handle the increased volume.... otherwise, it could easily be a mobility class, a workshop or a private training session.   If you want to compete in CrossFit, you don't necessarily need to jump straight into training twice per day, six times a week.   How about starting with just coming in 30mins early and staying 30mins after class?  You'd make fantastic strides with something as simple as that.

So do what you can, as often as you can, in the gym, within the scope of whatever else you have going on, your goals, and your current level of fitness.  Outside of the gym, there is still plenty of scope for walking the dog, hiking, swimming, cycling, surfing, paddling etc.

If you're doing more things right, than you are doing wrong, you're on the road to awesome.  Talk to a coach about your training, and figure out together what is the best approach for you as we head into a new year.

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Three weeks left till the end of 2015.  Our last training cycle is wrapped up, with an insane amount of PRs up on the Brag Board.  The rest of December will just be good ole fashioned constantly varied, functional movement; you'll also see some strongman pop up there, maybe some longer runs intervals, and gymnastics stamina work.

FITNESS

Front Squat 5RM10 Wallballs
10 Russian Swing
10 Burpees
1 min Rest
3 setsFinisher
2-3 x 15m FR Walking Lunge
DB Push Press
4 x 8, building
Deadball/Stone shoulders
4 x 4, building50m Front Carry
30m Farmers Walk
30m Yoke or Axle (back, front, zercher)
50m Sled Drag
3 sets
Hang Power Cleans
5 x 3
Strict Pullup
5 x 330/20 Cal Row
30/20 Pushups
30 Russian Swings
30 Medball Situps
Split Squat
5 x 8 e/leg
Floor Press
5 x 615 DB Snatch
10 Burpees
AMRAP in 5minsRest 5mins15 Wallballs
10 Double KB Swing
AMRAP in 5mins
Strict Pullups
5 x 5-7
Single Leg Romanian Deads
4 x 8 e/leg8 DB Rows
8 DB Hang Power Cleans
8 DB Thrusters
100m Run
AMRAP in 10mins

PERFORMANCE

Front Squat
5 x 55 Thruster 70/45kg
10 TTB
15 KB Swing 32/24kg
1 min Rest
3 setsFinisher
2-3 x 15m OH Walking Lunge
sHSPU
4 x max reps (no more than 1 abmat)
Deadball/Stone shoulders
4 x 4, building50m Front Carry
30m Farmers Walk
30m Yoke or Axle (back, front, zercher)
50m Sled Drag
3 sets
Power Cleans
5 x 1, building
Strict Muscle Ups
5 x 130/20 Cal. Row
30/20 HR Pushups
30 Power Cleans 45/30kg
30 Pullups
Split Squat
5 x 8 e/leg
Floor Press
5 x 615 DB Snatch
10 Burpees
AMRAP in 7minsRest 5mins15 Wallballs
10 Double KB Swing
AMRAP in 5mins
Weighted Pullups
5 x 1-2
Single Leg Romanian Deads
4 x 8 e/leg15 Box Jumps 60/50cm
12 Front Squats 60/40kg
9 CTB
6 sHSPU
AMRAP in 10mins

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