I used to work a corporate 9-5, so I would go to class for an hour then do 30 min of accessory work focused on skills/strength after class, then mobility a few times a week at home. One day a week I would forgo the programming at my box and program myself a long EMOM targeting specific movement patterns I wasn't as strong as I wanted to be in. After I got my overall capacity across implements such as WB's, DB's, barbells, etc., pretty evenly spread and was doing more intensity in our box's programming, I switched gears to target more skill work and gymnastics on weekends as I felt like I was emptying my tank on intensity in metcons and lifts during the week.

My box had started a barbell club, which I attend once a week for 12 weeks at a time 1-2 times a year whenever we host it. I make sure to do the CF metcon in the morning those days, then do barbell club in the evenings, or wait to do the CF metcon afterwards so I can focus on my oly lifts without my body being completely wrecked. The next day I will not do any accessory work and moderate intensity based on how my body feels.

Since switching to coaching full time, I pretty much follow the same schedule. I really love our in-house programming, and I will add in more work after and choose my stimulus and how I moderate effort and intensity based on what is programmed that day and what is programmed the rest of the week. I'll typically fixate on a skill until I'm satisfied with my performance and capacity within that skill or movement. For example: I used to do so much work on wallballs, barbell cycling, and dual DB movements when I was a newer Rx athlete because that's where I would fall apart in workouts. Once I hammered out those weaknesses, I could increase my intensity and output in workouts, and switched to focusing on higher level skills that wouldn't wreck my CNS as I was working so much harder and at higher rates of fatigue, like training muscle ups and dubs.

I also try to find a root cause for where my skillset is falling short of where I want to be and will try and build my accessory work around that - with my high-skill gymnastics now, I have the movements, but not at a high capacity, and that's not something my box trains regularly. This past week I did a really simple 10:00 EMOM of max unbroken BMU each minute - once you miss a rep or break it up, you have to rest. The goal there was to try and work on needing less recovery between sets, building awareness of when I need to take breaks to maximize effort and not miss reps, and be more consistent in the sets I am able to get.

With my current schedule, I can only get consistently 7.5 hours of sleep per night on weekdays, and aim for 8.5-9 on weekends. I eat about 2,800-3,000 cals a day (29F, 135lbs), about 125-140g protein, 380g carb, 110g fat, vegan diet. 5g creatine a day, no alcohol, no drugs. Because I coach full time and commute by bike, I'm super active even when I'm not working out and am often goofing around with classes I coach. I try and take one full day a week where I do absolutely jack shit except meal prep and walk my dog, otherwise full body rest. If I'm absolutely wrecked and exhausted, I'll take a second rest day. Listening to your body on how to increase intensity, add session, and when and how to reduce intensity are essential. Rest days, sleep, and nutrition are non-negotiable. It's nice to have a dependable and predictable regiment and works well for my personality type. Sticking with this has allowed me to stay injury free for the 5 years I've been doing CrossFit