Hello, I'm a former gym-rat-cardio-queen with a bike problem. Over the past 8 months or so I've been learning to let go of cardio conditioning, have learned how to lift heavy weights, and have joined crossfit. My current routine goes like this: Starting strength heavy lifting 2-3x/week, crossfit 3x/week, and maybe something fun thrown in like hiking, biking, or dancing. I rest at least 1 day per week.
Questions: 1) Should I not deadlift and squat on the same day? Martin Berkhan says no, Mark Rippetoe says yes. I'm beginning to think that 2 days of 5x5 with both is a bit much. 2) Also, how can I find a balance between lifting, crossfit, and biking? Right now it's the off season, but soon enough it'll be riding time, and I'd like to train for maybe some cross country mountain bike races and cyclocross in the fall. Finally, 3) Should I rest more days? If so, should I do less crossfit or less lifting?
asked bypwitty (145)
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on March 15, 2013
at 12:32 AM
So that's crossfit 2-3x per week, lifting 2-3x per week, and something fun 1-2x per week, and a day off. So I guess you have 9 day weeks? :-) Or are you doing two-a-days?
Not sure how hard your crossfit workouts are but I certainly can't do them 7 days a week nor can most people at my gym. The really hard core people do it 5 or 6 times a week and that's it, with maybe the occasional 5k or 10k run on the weekends. At my gym, two workouts per week are lifting, so less intense and more weight and technique, because doing 6 met cons per week is almost impossible. Really if you aren't wiped out the next day I think you aren't working out hard enough. If the workouts are too easy, up the weight or wear a weight vest, or run faster or try to beat your previous time by a minute. Can you do Fran in less than 3 minutes?
You have not said what your fitness goals are. At that level of activity it sounds like you might be training for competitive crossfit or triatholons or something. Having a specific goal might give your workouts some more structure / purpose. Maybe try for a half marathon, triatholon, tough mudder, or competitive crossfit. That way you can bust your ass for a few months and then compete and then take a breather.
My somewhat informed opinion is that this is a whole lot of activity and would constitute unsustainable over-training for most people, and you should either dial it back or plan on taking a break (working out only 1-2x per week for a few weeks) at some point soon. I personally would rather find a workout regimen that I felt like I could stick to for 5 years rather than just trying to kill myself every week, unless I had a specific goal.
on March 14, 2013
at 10:13 PM
Crossfit is a HUGE no for me personally, it can get dangerous and stupid at times. Regarding deadlifts and squats yes you can do them together, also twice a week depending on your own recovery; you need to listen to your own body for this rather then other people's view. You need more rest days and do less crossfit if you can and more lifting, working out soo many days without adequate rest, you will end up loosing muscle and strength at the end and many other downside.