First and foremost it must be understood that the CrossFit workouts are extremely demanding and will tax the capacities of even the world’s best athletes. You would be well advised to take on the WOD carefully, cautiously, and work first towards completing the workouts comfortably and consistently before “throwing” yourself at them 100%. The best results have come for those who’ve “gone through the motions” of the WOD by reducing recommended loads, reps, and sets while not endeavoring towards impressive times for a month before turning up the heat. We counsel you to establish consistency with the WOD before maximizing intensity. (curtsey of CrossFit Inc.)
CrossFit recommends a schedule of 3 days on one day off and for the vast majority of people this is a tough schedule to keep. We have found that a 3-1-2-1, 2-1-2-2 or a 5-2 (days on-days off) schedule is more realistic. The biggest thing is listen to your body and do what wors for you. If you wake up one morning feeling like you need a rest day, take it. It is rest and recovery days that help us get better, not more training. Don’t get wound up in a “set schedule”.
