Is Frequent Fitness more Effective?


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 get to the gym 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 allotted 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.


This week we're retesting our final block of training, and we can't wait to see that PR Board covered in new records!    Make sure you get in as early as you can, to warm up well, mobilise bits that need it, and get your game face on.

Power Snatch
3RM (1.1.1)

30 Goblet Lunges
30 Medball Situps
30 Wallballs

Hang Power Clean + Power Clean
- build to a max set

10 Slamballs
10 Power Cleans
15 Burpees
20 Lateral Bar Jumps
400m Run
AMRAP in 20mins

Max reps
Ring Support
Max time

30 DB Row
10 DB Front Squats

Sumo Deadlift
5RM (deadstart)

1 Rope Climb or Laydown
5 Deadball Shoulders
15m Suitcase Walk e/arm
30 Situps
AMRAP in 8mins

3 RM e/arm

Front Squat - 10RM

200m Run
50 Russian Swings
25 Goblet Squats
Max cal Row
AMRAP in 6mins

OH Squat

30 Front Rack Reverse Lunge
30 TTB
30 OH Squat 60/40kg

Split Clean
3RM TnGo

5 MU
10 Power Cleans 80/55kg
15 Burpees
20 Box Jump Overs 60/50cm
400m Run
AMRAP in 20mins

Max reps
Max reps

40 Thrusters 45/30
@ 4:00
20 Thrusters 60/40
@ 8:00
10 Thrusters 75/52.5

Sumo Deadlift
5RM (deadstart)

3 Strict Pullups
6 Kipping Pullups
9sec L-hang
12 Pistols
15m Bear Crawl
AMRAP in 8mins

3 RM e/arm

Back Squat - 10RM

100 Double Unders
50 DB Snatches (20/15kg)
50 Wallballs 9/6kg
Max Double Unders
AMRAP in 6mins

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