Avalon

CrossFit Programming Philosophy

I.
II.
III.

Programming Tracks
Macrocycle at Avalon
Planning Your Week

By Cori DiDonato, C.S.C.S., USAW Sports Performance Coach, NSCA-CPT, CF-L1

I.Programming Tracks

At Avalon CrossFit we have four different tracks of programming (i.e. design and implementation of
CrossFit WODs and coaching). Each track feeds into one of the other tracks. Each track is designed to
best address the needs of the athletes at that stage in their fitness training.
1. Beginner Ramp Up Classes
This is the starting point for most of our athletes that have completed onboarding. These
classes ready athletes for our All Levels Classes. The Ramp Up Classes focus on conditioning,
skills, and teaching the athlete how and when to modify a movement. The skills covered
include: Kipping and Dead Hang Pullups, Muscle Up Progressions, Kipping and Dead Hang Ring
Dips, Kipping and Non-Kipping Handstand Pushups, Box Jumps, Kipping and Dead Hang Toes To
Bar, Muscle Up Progressions, the Snatch, the Clean and Jerk, rope climbs, front squats, overhead
squats, bench press, back squat, deadlift, push press, and push jerk. Other movements such as
wall ball shots, kettlebell swings, Turkish getups, etc. are also broken down and taught in the
beginner ramp up classes. The skills repeat every 8-10 classes so that someone new to CrossFit
can jump in any time after completing their onboarding sessions. New skills are added to the
beginner ramp up class clinics as they are mastered by at least 50% of the all levels class
participants.
2. The All Levels Classes
Once our athletes have mastered the basics and/or modifications of the skills taught in the
beginner classes they typically move up to the All Levels Classes.
There are 5 programming levels within the all levels classes:
a.Competition level:
This level is for those that enjoy competing and may also be signed up for Avalons Competitor
Membership. This athletes goal is to get to regionals and ultimately the CrossFit Games. This
athletes primary sport is the sport of CrossFit. These athletes attend at least 4 coached classes
a week and often train at least three additional times per week on their own during Open Gym
times. They are easily able to master and adapt to new movements and skills introduced into
class. Movements and weights used for this level are frequently found in recent and upcoming
competitions.
b. Rx Level:
This level follows Rx of the CrossFit HQ main board. Movements and weights introduced as part
of an Rx CrossFit Main Board WOD are introduced as Rx at Avalon at the same time. This level is

for the athlete that is looking for CrossFit to enhance their physical fitness, help them compete
in another sport, and/or wants to also compete in the CrossFit Open. Most athletes following
the programming and attending at least 5 coached classes a week can attain the Rx level. These
athletes are also early adopters of new movements and skills as they are introduced into class.
These athletes also typically use at least one of their coached classes for a CrossFit Sports
BootCamp or Kettlebells, Abs, and More class to improve stamina. It is impossible to
consistently attain Rx with less than 5 coached classes each week.
c. Advanced Level:
This level is for the CrossFit athlete that is not necessarily looking to compete, just enhance their
own fitness level and quality of life. They may not be an early adopter of every new Rx skill and
new Rx weight, but this athlete still wants a solid, coached fitness plan that is both efficient and
effective. These athletes have mastered all the skills already taught in the beginner ramp up
classes and may also be working towards the Rx level and working on new Rx skills. Athletes
working towards Rx should utilize this levels programming until they have mastered it unbroken
before moving on to Rx. Most athletes following the programming and attending at least 4
coached classes per week fall into this level.
d. Intermediate Level:
This level is for the CrossFit athlete that has mastered all the basic skills taught in the beginner
ramp up classes, but may still need to modify some of the skills. This level is also for those
looking to maintain current fitness levels and need to balance the time commitment of learning
a new skill with the limited time they have to devote to their workouts. In addition, newer
athletes working towards the Advanced level should utilize the intermediate level programming
until they have mastered it unbroken before moving on to Advanced. Most athletes following
the programming 3x/week end up maintaining this level.
e. Beginner Level:
This level is for the CrossFit athlete that is competent in all the basic skills taught in the beginner
ramp up classes, but may still need to use a modification for the skill and the weight (i.e. they
can do a banded pullup but not a kipping pullup yet). This athlete is typically still working on
conditioning and strength but can do the beginner version of the workout in the allotted time.
Following this level or programming is a safe pathway for the early months of CrossFit training in
the larger All Levels classes. In addition, this is also for the athlete that can make 2 or less
coached workouts per week or has some injury or medical condition they are training around
(i.e. an old knee injury, coming back post pregnancy, coming back from an illness).
3. Competitor Membership Package Programming
This membership is in addition to the regular monthly memberships. This is for those that routinely Rx
workouts and frequently attempt the competitor level programming provided in the all levels classes.
This is for those interested in competing in the sport of CrossFit as their primary sport and plan to
compete in at least one other competition in addition to the CrossFit Open, Regionals, and Games. The
focus of this individualized programming is to erase any weakness in the competitor while enhancing his
or her own unique strengths. Two competitor only clinics focusing on the mental, physical, nutritional,
and mobility enhancement of the athlete as well as a competition environment simulated WOD are

conducted each month. In addition, each athlete receives customized additional weekly programming
tailored to them as well as guidance as to which All Levels classes to take each week based on their own
individual and ongoing athletic assessments.
4. CrossFit Sports BootCamp, Kettlebells, Abs, and More Programming
In addition, we program two ongoing metabolic conditioning classes called Kettlebells, Abs, and More
and the CrossFit Sports BootCamp classes that enhance athletic endurance (stamina) for all the
Beginner, All Levels, and Competitor programming classes. These classes are geared towards those
endurance athletes who run marathons, cycle, swim, etc. that want to get in additional conditioning
without logging extra miles and meters. All of our memberships and class packs cover all classes except
for the Competitor Only Clinics. To attend a Competitor Only Clinic you must also have a monthly
Competitor Membership

II. The Avalon Macrocycle

A Macrocycle in an annual programming plan designed to allow an athlete to peak at certain times of
the year. Avalons macrocycle is designed for an athlete to peak at the CrossFit Games in July and again
in October/November, the heart of the non-Games competition season. For those who do not have a
competition goal, they will also find that following our Macrocycle allows them to continuously build
muscle and cardiovascular endurance, muscle strength, and overall power without suffering from the
plateaus, burn-out , boredom, fatigue, or injuries that plague those following other (or no) programming
plans.
I do all of the programming for Avalons Onboarding, Beginner Ramp Up, CrossFit All- Levels classes,
and CrossFit Sports BootCamp classes. The programming plan, if followed correctly, moves through a
focus on endurance, a focus on strength, and a focus on power twice each year. Each focus is called a
mesocycle and within a certain mesocycle, the constantly varied effectiveness of CrossFit is continuously
embraced so that you will see a 1 rep max in the endurance phase as well as an endurance WOD like
Murph in the power phase. Each Mesocycle varies in length slightly depending on specific factors. One
factor being the number of holidays that occur in a mesocycle as well as how quickly the Rx athletes
respond to the training stimulus. The goal, or focus, of each phase, however, is always uppermost in the
planning and coaching of a days WOD. We are also one of the few CrossFit boxes that frequently and
committedly incorporate CrossFit HQ main board WODs, movements, and weight requirements as they
are released into our programming.
The WODs and overall programming is done a year in advance and I continuously refine each month and
again each week to account for training outcomes as they develop, new Rx movements introduced by
CrossFit HQ and in competitions, and adaptations achieved. I follow those athletes tracking their
progress through our blogs comment section and specific adjustments to the programming are made to
enhance their results. Within each phase there is a focus on skill work, strength work, metabolic

conditioning, and combining those elements into a WOD for the day. There is also a very strong focus
on effectively training the bodys different energy systems.
Training Your Bodys Energy Systems in the Endurance- Strength-Pre-Power/Power Mesocycles:

When you first start with an exercise, or after you have taken a 5 to 10 second rest, the phosphagen
phase is the first to kick in, regardless of the intensity of the exercise. You stay primarily in this phase
until you've hit the 10-second mark and you still utilize this system about 50% until you hit the 30-
second mark, when your glycolytic energy system takes over. This phosphagen system is the energy
system trained primarily in our power and pre-power focused workouts. The goal with those power
workouts is to continue to increase the AMOUNT of reps, the height (explosiveness) of your box jumps
or weight (1-3 rep maxes) you can do within that timeframe of 1-30 seconds.

The next phase that kicks in is called Fast Glycolysis or Glycolitic for short. This phase kicks in around the
10-second mark and your body converts over primarily to this phase around the 30-second mark,
however this continues to be utilized in some capacity until around 90 seconds. This is the energy
system we focus on training in the strength phase. The goal of the strength phase and glycolytic energy
system training is to continue to increase the amount of output that can be done in the 30 second 90-
second mark (and before that first rest break!)

The next energy system to kick in is the oxidative system and this energy system kicks in around 1
minute and takes over completely, unless you take a rest at the 3 minute mark. We train this system
primarily in the endurance phase and with endurance-focused workouts. To train in this phase, you
need to maintain intensity and movement for at least 3 minutes. This phase is where your body is
operating with extreme efficiency, replenishing energy stores as needed while still maintaining
intensity. This is associated with having a high VO2 max, staying power, stamina, etc.


1. Endurance Mesocycle Specifics
In the endurance mesocycle (phase) we are primarily training the oxidative energy system. This is the
energy system that kicks in around 1 minute of sustained activity and the system your body converts
over to completely at about 3 minutes of sustained activity. If you NEVER get to this point (i.e. you are
constantly resting a few seconds or more after every 20-30 seconds of effort), you never get this system
trained and therefore, you never increase your stamina. Workouts like Fran will also ALWAYS seem hard
to you, no matter how heavy your 1 rep thruster max gets. Why? Because you are constantly depleting
your ATP and Creatine Phosphate stores and your body doesn't have time to regenerate as fast as it
needs in order to decrease your Fran time because you never give these two systems a rest.


In the endurance phase, the idea behind our every minute on the minute for 4-7 minutes is to gradually
increase the reps until you are sustaining the same intensity as you developed in strength and power
phases with almost no rest (less than 5 seconds) for the entire 4-7 minutes. This is the hallmark of a
well-rounded CrossFit athlete (as well as basketball player, soccer player, and most other sports) and
what every competitor that makes it to regionals and beyond has in their wheelhouse. Some athletes
newer to CrossFit struggle with this phase as it is the opposite of the two primary ways most "gym"

goers train. Most gym goers at regular gyms and many CrossFitters that don't understand programming
spend their entire time in the first two- phosphagen and fast glycolysis because they have trained their
body to take 5-10 second rests every 10-30 seconds. They NEVER get out of training these first 2 energy
systems.

Alternatively, a LOT of people who do "cardio" at the gym will pick a low intensity level and work out for
30 minutes to 1 hour at that intensity, which after 3 minutes is entirely in the oxidative energy
system. So they spend 27-57 minutes in the oxidative system, so you would think they have great
staying power, right? WRONG. They NEVER increase the amount of work or the intensity with which
they are operating at in the oxidative phase, so they never increase their fitness level. Although this is
great for initial weight loss and building collateral circulation to prevent heart disease in the newer
athlete, after 20 minutes your body adapts to this level and it either needs a new stress (more weight,
more resistance, a different type of resistance, longer duration, or more output in the same timeframe)
to adapt to again to produce a fitness gain and more collateral circulation and weight loss.

Additionally, in the endurance phase, you should be working towards an unbroken set of 20 reps
@60% of your 1 rep max, 15 reps @65% of your 1 rep max, 12 reps@70% of your 1 rep max unbroken.


A few notes about training in the endurance mesocycle:

a. If you train with breaks (i.e. you take a lot of breaks during a metcon so that you can do the Rx weight
and sometimes don't finish in the cutoff), you will ALWAYS need these breaks. In fact, you are training
your body to require breaks during a WOD. The endurance phase in particular is a chance to get your
body OUT of this rut and achieve a greater pace at a greater intensity so that you will continue to
require less and less breaks at heavier and heavier weights.

b. Full range of motion and mobility
If you are having an issue doing a particular overhead lift- the overhead squat, the snatch, walking OH
lunges, etc. please take a moment to consider your need to stretch and improve your thoracic spine
mobility. We have a lot of people ducking out before the final stretch and coming in late and not
participating in the initial dynamic warm-up and stretch. Think about this for a moment and understand
that it may be contributing to not only a lack of strength gain, but also preventing you from doing the
actual lift correctly. If it hurts or pulls, or otherwise is uncomfortable, or you simply can't be in a full
depth, below parallel squat with your arms extended straight up overhead (i.e. not in front of your ears,
but straight up in line with your ears), you have a mobility issue. This is a simple test you can perform at
home in front of a mirror, at Avalon in front of another member, etc. Using the foam roller, the peanut,
and doing the other Thoracic spine stretches we do in the classes will benefit you!

c. Skill Work
We do a number of skill clinics in the beginner ramp-up classes and the all levels classes. Kipping, for
example, is taught in the beginner ramp-up classes as well as the muscle up progressions, the oly lifts,
and the power lifts. Do not think you can't jump into a beginner ramp-up class because you are taking
the all levels classes! Everyone is welcome in the beginner ramp-up classes and we post the wods and
clinics every Sunday. If you see a clinic that applies to you (i.e. you have been working with the bands,

but think you may be ready to try out the kip again), please sign up and take the beginner ramp up class
where this clinic is taught. We also provide single 1:1 skill sessions for an additional fee if you simply can
not work the clinic into your schedule or feel that 1:1 attention would help you more efficiently. If you
are interested in purchasing a session, please e-mail info@avalonpersonaltraining.com and we can work
out the time and coach that would be able to help you during this session.

d. The Rx Athlete
Not every athlete that rx'd workouts in the strength, pre-power, and power phases of our programming
may be an Rx athlete in the endurance phase. We do, however, want you to become an Rx athlete in all
phases so that your fitness is well-rounded and practical. Scaling down when you aren't doing the Rx in
the time allowed, or able to do the weight unbroken, etc. is not only SMART but is vital to eliminating
any imbalances you may have developed. If you need help knowing when or how to scale, please ask
your coach or ask me- we are all here to help you achieve the fitness level you seek!

2. Strength Mesocycle (Phase) Specifics
The primary energy system training in the strength phase is the glycolytic energy system. It kicks in
around the 10 second mark and your body converts over primarily to this phase around the 30 second
mark, however this continues to be utilized in some capacity until around 90 seconds. This is the energy
system we focus on training in the strength phase. The goal of the strength phase and glycolytic energy
system training is to continue to increase the amount of output that can be done in the 30 second 90
second mark (and before that first rest break!). Taking even a 5 second rest break before you reach the
30 second mark means you arent training this phase. As you get more fit over time, the amount of time
it will take you to do a certain rep scheme at a certain weight will decrease. This moves it from one
energy system to another and youll see overlap in the rep schemes as we move from one phase to the
next.
When utilizing the glycolytic energy system and training the strength mesocycle, you should be aiming
for 12 reps @70%, 10 reps @75%, and 8 reps @80% unbroken.

A few notes about training in the strength mesocycle:
a. Maintaining your cardiovascular endurance during this phase is sometimes a struggle for athletes
newer to training this way. They tend to have very large (i.e. 20#) increases in their maxes, which makes
it hard for them to consistently maintain the unbroken reps at the percentages in the WODs. If you
notice this happening to yourself, in the metcon you should scale back 5% or to the next programming
level down until you can still complete the rep scheme unbroken. You should never be adding in MORE
rest breaks during a metcon.
b. I design the programming so that total volume increases no more than a safe 10% in a single week.
Volume is weight x total reps. If, however, you are making giant gains (i.e. a 15# + pr in a lift), you may
need to scale back the volume in the metcon to avoid injury or overtraining a particular muscle group.
Your tendons and ligaments need time to catch up to your increases in muscle strength. If you have
been doing the competition level, scale back to Rx. If you have been doing Rx, scale back to advanced,
etc. If you are not making gains, that is your bodys way of telling you to scale back a little on the 1 rep

max attempts (just attempt to go to 90-95% of your 1 rep max) and let your immune system, tendons,
ligaments, and muscles catch up. You can adjust the metcon up in weight as a percentage of your 1 rep
max to keep the intensity at the same level while you are letting the rest of your body catch up to your
cardiovascular endurance.
c. If you miss a max out day, do not worry. As long as you are making at least one max effort attempt
within a 5-6 day period, your body is getting enough stimulus to adapt and become stronger to this type
of training. It does NOT need to be the same lift, and in fact, I program so that you are not doing max
effort on the same lift multiple times in a week. If, however, you have missed an entire week or more of
programming, you should not attempt to max out the first week back and should go for a 90% of max
effort or 3 rep max.
d. Beginners entering into the all levels classes should NOT attempt to max out unless they have been
training at Avalon for at least 3 months. You should go no higher than 90% of max, or attempt no more
than a 3 or 5 rep max (do not try for a 1 or 2 rep max!). This will simply cause injury and illness such as a
cold as your tendons, ligaments, and immune system have not yet built up a sufficient base to adapt to
max effort stressors.
3. Pre-Power and Power Mesocycle (i.e. the Power Phase) Specifics
The energy system trained in this phase is primarily the phosphagen energy system. When you first start
with an exercise, or after you have taken a 5 to 10 second rest, the phosphagen phase is the first to kick
in, regardless of the intensity of the exercise. You stay primarily in this phase until you've hit the 10
second mark and you are still utilizing this system about 50% until you hit the 30 second mark, when
your glycolytic energy system takes over.
The goal of training this system and in this phase, is to be able to increase your output (intensity and
weight) within that 1-30 second mark. For clarity in training, the 1-10 second training is associated with
power and the 10-30 second is associated with pre-power training methods.
When utilizing the phosphagen energy system and training the Pre-Power and Power mesocycle, you
should be aiming for 8 reps @80% (strength and pre-power), 5-6 reps@ 85% (pre-power); 3-4 reps at
90%, 2 reps@95% unbroken; being able to reproduce 1 rep @100% multiple times over the course of
a WOD; and attaining higher 1 rep maxes (power).

A few notes about training in the Pre-Power/Power mesocycle:
a. Beginners should not be maxing out or attempting max effort unless they have been training at least 3
months. You should be going to a 3 or 5 rep max (not 1 or 2 rep max), and training at 90% of your
perceived max effort in a max effort drill. Adding stressors above this tend to cause illness (colds), sleep
disturbances, and injuries.
b. Advanced and Intermediate athletes should continue to attempt the workouts in this phase at the
percentages, weights, and modifications specified until they can do them unbroken before moving up to
the next higher level of programming.

b. If you trained in the previous strength phase and never made it to 8 reps unbroken at 80% of your 1
rep max, you should start out this phase, including the 8 rep, 7 rep, and 5 rep schemes as they appear at
80%. You want to keep moving in this phase and keep increasing the intensity and output within the
shorter time frames. If you are moving so much weight in a metcon that you can not do the rep scheme
unbroken, you need to scale back in weight until you can move the rep scheme unbroken.
c. If you trained Rx in the previous strength phase and successfully made it to 80% of your 1 rep max 8
times unbroken and your maxes have stayed within 5 pounds of each other, you can safely move up to
the Rx percentages in this phase.
d. If you trained in the previous strength phase Rx, but are having problems moving the weight at the
new percentages unbroken, drop to the advanced level until you are back up to unbroken and taking
fewer rest breaks. It is o.k. to drop weight mid-WOD!
III.Planning Your Week

The CrossFit program is designed for universal scalability making it the perfect application for any
committed individual regardless of experience. Weve used our same routines for elderly individuals
with heart disease and military personnel training for BUD/S. We provide you detailed coaching and
programming to scale load and intensity for every class. Athletes coming to us are looking to achieve
one or more of the goals listed below. Weve outlined how to plan your workout week at Avalon to
best achieve these goals. If you have additional questions or concerns, or are looking for a more
customized plan to meet one of these goals, we can provide you with additional guidance by e-mailing
Cori@avalonpersonaltraining.com .
1. Competitors
Plan on attending at least 4 coached classes a week, consistently doing the Competitor Level
programming and working out on your own at least three other times each week. Those
serious about competing should sign up for the Competitor Membership found at
http://avaloncrossfit.com/competitor . Youll work 1:1 with a coach to plan each weeks
class attendance as well as extra programming you should complete to erase any weakness
and enhance any strengths. You will also plan out your active recovery and rest. You should
also plan on attending the two Competitor Only Clinics scheduled each month in addition to
the 4 coached classes and extra competitor programming. It is highly unlikely you will
qualify for regionals or do well in local competitions without doing at least 6 days of
programming each week.
2. Rx-ers
Plan on attending at least 5 coached classes a week to maintain the Rx level. This can be a
mix of all of our classes and include CrossFit Sports BootCamp, Kettlebells, Abs, and More,
CrossFit All Levels, CrossFit Beginner Ramp Up, and special clinics and yoga. As long as you
are hitting 5 coached classes a week, you will get the conditioning and exposure to the skill
clinics to adopt new skills as they are introduced. Take the Beginner Ramp-Up Classes as

needed to hone and perfect skills that are not completely mastered. Topics covered for the
upcoming week are posted every Sunday. Additionally, if you are struggling with a specific
skill or skills and need more 1:1 coaching or cant make the clinics, you can purchase a single
CrossFit Skills Session to work 1:1 with a CrossFit Coach for 45 minutes.
We have two groups of successful Rx-ers. The first group are those that take a class
Monday-Friday and do active recovery (hikes, yoga, walks, light jogs) on Saturday or Sunday.
The second group of successful Rx-ers typically attend 4 coached classes during the week,
rest 1 of the weekdays and then take one of the Saturday classes and do active recovery or
yoga on Sunday.
3. Looking to stay fit and healthy
Plan on attending at least 3 coached classes a week and working out on your own in Open
Gym or at home at least 1 additional time each week. Attending 3 coached classes will keep
you conditioned enough so that muscle soreness is not a constant problem. Do not focus on
learning the new skills as much as mastering workouts at the intermediate, advanced, or
beginner level unbroken. If you are looking to up your physical conditioning or lose weight,
you should plan on attending at least 4 coached classes a week and working out on your
own in Open Gym or at home at least once a week. Home workouts can be found at
http://avaloncrossfit.com/travelwod . Open Gym Workouts can be either the WOD of the
day we post on our blog, a WOD you missed from earlier in the week, or one of our Open
Gym workouts that can be found at http://avaloncrossfit.com/opengym . It does not matter
which day of the week you attend, or which classes you attend. You can plan your week
between the All Levels Classes, Beginner Classes, CrossFit Sports BootCamp classes, and
Kettlebells Abs, and More Classes by looking at our week at a glance, posted every Sunday
on our blog at http://avaloncrossfit.com/wod . This outlines the skills covered, WODs, and
recovery work for all of the upcoming classes that week. It also outlines additional training
notes and guidelines specific to the phase we are in. CrossFit is constantly varied, so we do
not plan specific lifts for specific days. If you are consistently planning to come 3 days a
week, we rotate the movements, skills, lifts, and intensities so that you are not covering the
same material every Monday. If you have a specific goal, for example, you need to build up
more cardio endurance, please contact cori@avalonpersonaltraining.com for help coming
up with a schedule and which classes to take. The CrossFit Sports Bootcamp classes and
Kettlebell classes focus more on muscle and cardiovascular endurance and strength without
the Olympic and most power lifts.
A typical maintenance schedule tends to be taking a coached class Monday and Tuesday,
rest on Wednesday, active recovery on Thursday and then a coached class on Friday and/or
Saturday with active recovery or yoga on Sunday.
4. Training for another non-CrossFit sport or Military and First Responder Job
Many of our athletes are using CrossFit as the strength and conditioning program to train for
another sport, or military and first responder job. These are as varied as marathoners,
boxers, soccer players, cyclists, U.S. Coast Guard personnel, fire fighters, etc. Most non-
endurance sport athletes find that attending at least 3 times per week and practicing their
sport of choice at least two- three other times works best. Those using CrossFit to keep in

top physical condition for their job find attending at least 4 times a week works best and
that mixing the all levels and beginner ramp up classes with CrossFit Sports BootCamp and
Kettlebells, Abs, and More classes provides them with the optimal level of fitness to be at
the best for their careers. Our endurance runners, cyclists, and swimmers find that
attending at least 1 CrossFit class and 2 Kettlebell, Abs, and More or CrossFit Sports
Bootcamp classes along with practicing their sport two other times each week provides the
best level of conditioning.
5. Just Getting Started
The ideal way to start CrossFit is to take two or more onboarding sessions and then go into
the beginner ramp up or all levels classes at least twice a week, take one CrossFit Sports
Bootcamp or Kettlebell class each week, and do 1 home WODs or open gym WOD each
week. This will not only help you build up the cardiovascular and muscle endurance base
you need, but it will allow you to work through any muscle soreness and lactic acid build up
so that you do not have lingering soreness.
In the early months of CrossFit, the best way to combat muscle soreness and fatigue is with
proper nutrition and consistency in training. Plan on attending at least two- three coached
classes each week and doing either the home WODs or open gym WODs on your own at
least 1- two other times a week for a total of at least 4 workout days. If you let too much
time (i.e. more than 48 hours) go between training days, your body will never adapt to the
program and youll always be fighting muscle soreness and fatigue. Additionally, plan on
eating more vegetables and fruits and drinking more water that you did prior to starting
CrossFit. We provide a weekly paleo meal plan to all members. Many find that adopting
paleo for at least of their meals each week dramatically increases their level of health and
supports their increased fitness activity without adding empty calories.