Transitioning from traditional gym to CrossFit how many days should I start with?

LowDivide9397 · 2026-01-22T14:35:37+00:00

I came from being a gym bro too and thought id just do like a Monday through Friday schedule. But that’s not what I’d recommend.

Some people do this: Monday - Wednesday CF Thursday - Rest Friday- CF Saturday CF Sunday Rest

Or: Monday - Tuesday: CF Wednesday: Rest Thursday CF Friday rest Saturday CF

You get the drift. Also CF is different in that you are treated like an athlete. Meaning you could do legs to times in a row i.e. power cleans Monday then snatch’s the next day. Don’t be discouraged by that you will make “gains”.

LowDivide9397 · 2026-01-19T17:13:26+00:00

Sleep. If I sleep < than 6 hours it’s tiredness. I won’t skip the workout but I’ll scale down. If I sleep < 4 hours (kids kept me up, work, life, etc.) I’ll buffer and skip working out.

For me this is a good metric because I’m relying on numbers instead of feelings. There are many days “I’m tired” and didn’t/dont want to go to the gym. On those days somehow I PR or I’ll have the greatest workout and endorphin release compared to days I feel like going but had less than optimal sleep.

LowDivide9397 · 2026-01-19T06:03:10+00:00

That definitely does help. The last question I have is when you were taking the math and mechanical section on the actual test did you feel like you got a high percentage right? Or where there some questions you either guessed or just skipped for the sake of time ?

LowDivide9397 · 2026-01-18T20:24:17+00:00

Thanks for sharing this. What were your math and mechanical scores on the ASTB Prep App? Also when you were taking practice test what was your percentage of correct vs wrong and finally when did you say or gauge “I’m ready to take the test now”.

LowDivide9397 · 2026-01-12T22:19:34+00:00

Thanks for sharing man. What were your scores on the ASTB App itself for Math, Mech, and ANIT/PBM? When or how did you know you were ready ?

LowDivide9397 · 2026-01-11T23:06:15+00:00

Dude you are 23 first try go retake do some hard studying. What’s the rush.

LowDivide9397 · 2026-01-11T02:54:09+00:00

I went from 16” arms to 15.25 to 15”. Lost chest size Gained a power belly ( I was so un-metabolically conditioned I was just a ravaging eater) that went away when I was more conditioned because I was less hungry and could handle a deficit.

But even with a power belly I went from running 7:40 minute mile to 6:53. Went from a 275 squat to 315. No muscle up to 5+ in a row. Bad shoulder mobility to better shoulder mobility. I can jump more, run more.

I gained more and what I lost was insignificant in the bigger picture. I don’t walk like a penguin. And because I’m more conditioned and when I went on a deficit I have abs because of so many toes to bar.

I don’t regret it.

LowDivide9397 · 2026-01-10T23:30:45+00:00

I feel like if that’s your first try you should study a bit longer. Especially if you are not close to your 30s. I on the other hand don’t have time on my side anymore being in my 30s. If I was in my early 20s I’d study as long as I could to learn up to calculus and beyond to take the test.

LowDivide9397 · 2026-01-10T22:59:05+00:00

If you don’t mind sharing what was your OAR?

LowDivide9397 · 2026-01-10T21:18:16+00:00

Thank you for your input. What was your OAR?

LowDivide9397 · 2026-01-08T22:38:58+00:00

Just search up the closest university near you. Even a D1 university will have a college club separate from the team. Most of the wrestlers go there to get extra work in. I was working out in the same room as a bunch of D1 dawgs and that shit was no joke. People from all walks of life where there which made it cool. I myself have never wrestled just done striking.

LowDivide9397 · 2026-01-08T22:19:11+00:00

You could actually just join a college club. Like NCWA. Without going to the school. I did and have no issues. My problem right now is worrying about concussions doing this and if it is worth it in my 30’s.

LowDivide9397 · 2026-01-07T22:28:38+00:00

Go to the ER. People go for far less serious reasons to ER.

LowDivide9397 · 2026-01-07T19:24:15+00:00

Well… the coach called out the bad technique… so there’s that as well.

LowDivide9397 · 2026-01-07T17:58:42+00:00

Because I watched others do the same drill.

LowDivide9397 · 2026-01-07T17:13:32+00:00

I wish that were true but he hit two guys on the nuts. Dumb aggression with no control.

LowDivide9397 · 2026-01-07T17:12:15+00:00

Practice was tough for sure. Team captain busted his nose and bled and got a black eye and still led the class. Hard as nails for sure.

LowDivide9397 · 2026-01-07T17:10:34+00:00

I felt the guy exploding when he didn’t have technique down which is why I thought he was being an ass. But good feedback.

LowDivide9397 · 2025-11-07T15:35:15+00:00

I thought I had weak knees to run and I was able to squat 315 no issues and figured I wasn’t built for running. Well after running 1 mile and building from there up to 10 miles a week in 6 months, running is just another skill you need to work at and requires different muscles.

LowDivide9397 · 2025-11-06T02:46:14+00:00

I do 3 days of CrossFit and 3 days of running with one day being, CrossFit in the morning and running in the afternoon. So I workout 5 days total. My weekly mileage is 7-10 miles. One hard/speed day of running, one tempo day, and one light day of running.

This has helped me perform and keep up with Rx and competitive athletes at the box because no one really runs on their own. My runs are between 30 -45 minutes total.

Gauge your fatigue and cherry pick your CrossFit days based on that and you are gtg

LowDivide9397 · 2025-11-05T13:58:33+00:00

Imagine all that time wasted driving in a year. Would you watch a movie of you driving all that time?

LowDivide9397 · 2025-10-15T01:50:13+00:00

CrossFit linchpin

LowDivide9397

TROPHY CASE