Monday - Outlaw Training
Tuesday - Cardio Conditioning
Wednesday - Outlaw Training
Thursday - Off/ Mobility
Friday - Crossfit/ Personal Training
Saturday - Crossfit/ Personal Training/ Outlaw
Sunday - Off/ Massage
Monday's and Wednesday's it's straight Outlaw training with Ninjow. See http://outlawcoach.wordpress.com/ to learn more.
Tuesday is some type of cardio conditioning. Some Tuesday's it's sprint interval training, and some days I'll go in and run 3-4 miles (the goal is to get to 5), or row a 2K.
Thursday's and Sunday's are my two off days. I didn't always have these worked in, and was over training/ under recovering. However you want to look at it, I just wasn't being smart, and I was breaking down too much. Thursday's I usually go in and just stretch and do some mobility work. For more on mobility see http://www.mobilitywod.com/ . This Sunday I'm going to incorporate massages into the mix. Might not do this every Sunday, probably more like every other Sunday. A wise man once told me these can go a long way. Thanks for the recommendation G!
Friday's is usually a crossfit class, but sometimes I mix in a training session with Derek Lee at Training Techniques. Same with Saturday's. These are for the most part the crossfit WOD, but sometimes I'll Outlaw with Ninjow, or work in a training session with Derek.
I spent the first 30 minutes stretching and rolling out on the foam roller. That makes a world of difference!
5 minute warm-up
10 minute fast paced run
10 sprint intervals (1min sprint followed by 1 min of a fast paced walk)
5 minute jog
|I was somewhere in between these two! lol|