Getting with the Program.

The CFE website is admittedly a little overwhelming and confusing, especially if you haven't spent two years reporting on the program, read MacKenzie's book or spent countless hours (years?) obsessing about your WOD programming. So yes, I get some questions about what a CFE program should look like.

Therefore, I'll boil it down into it's simplest, ideal form, and then explain what I'm actually doing:

-4 strength/strength & conditioning (S&C) WODs each week.
-3 endurance (running) WODs each week.

-Perform the short interval and long interval endurance WODs on the same day as the S&C WODs, 3+ hours before or after said WOD.
-Perform the tempo/time trial WODs on a separate day from the S&C WOD.

-MacKenzie has also added programming of 20-45 minutes of daily skill work.

There you have it. Questions?

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Now, the mywrite schedule: 
In starting CFE this time around, I'm going with 3 of each type of WOD, with the hopes of increasing to 4 S&C WODs within the next couple months.

For the S&C WODs, I will use workouts from either CFE or Crossfit mainsite, depending on my mood, inclination and if the folks in my email group are performing these WODs (to increase daily competition). Also the Crossfit Open is starting soon, so I'll be sure to perform those workouts.

In general, I will do the longer tempo/time trial runs on either Sunday or Monday. I will do the long interval WODs Wednesday and the short intervals on Saturday (both of course with the strength & conditioning WODs as often as possible).

I will try to maintain the skill work as well, but I'm not hopeful. It will probably be closer to 10-15 minutes.

I'm also playing soccer once a week for the next two months, so depending on my recovery and how I'm feeling, I may "count" that as either a S&C or a short interval WOD just so I don't overtrain my system.

Incidentally, my soccer game was last night, so there's my WOD. Played a little longer than the first game (roughly 30 minutes) because we had fewer subs. But also probably didn't run as hard knowing I had to remain in the game for longer stretches. We got smoked, 8-3. But I did score my first goal of the year, tying the game at 1-1. And probably my first goal in at least 14 years, so that was fun.