Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started. CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Rest day, need it after the parallette, crosses and GHD stuff yesterday, my ability to recover needs to improve I think.
Stretching
3 rounds of
cartwheels x 10
forward / backward rolls to handstand x 10 each
Finished with
press to handstand (bent arms / bent legs) x 10, should be able to do this without feet touching the ground but my shoulders and arms feel too tired so got a bit of a rock into them.
Hold handstand max time held was 27 seconds
Three rounds, 21-15- and 9 reps, for time of:
35 kg Thruster (77 lbs)
Pull-ups
Time: 5:07
28 sec slower than my previous Fran. This one was with 5kg more on the bar, and straight out of bed. No breakfast, no wu. Good morning everybody.
I noticed that after finishing I wasn’t as spent as I should have been after finishing Fran. Out of breath, yes, but no need to lie down and die for a couple of minutes. During my effort I did feel like I was giving it all I had… I’d never done a WOD straight out of bed before, maybe this had an influence on my personal perception of how much I was putting into it? Has anyone else had any similar experiences?
Ugh. too early for this. Can’t remember scaling rank, just know it sucked (or was that me?)
5 rds for time:
20 GHD (subbed full-range (non-Chair-Force) situps, unanchored)
15 BE (subbed supermans)
6:52—yes, I sacrificed intensity here slightly to avoid the much discussed and horrible monkey-butt (been there, had that, couldn’t sit comfortably for a week). Still hated this. Maybe I need to wait until after the sun rises to do some of this???? There, I feel better now - a happy sailor is a b**chin’ sailor! Have a great one!
I am new to cross fit. I just started this week. I did the CFT and came out with the following.
squat 275lbs
press 125
dead 275
I have been looking for the scaled work out or a conversion chart to find what my thruster 1-1-1-1-1-1-1 weight should be for today. Any suggestions?
Thanks
Bill
Hello Bill, and welcome.
For todays WOD, if you’re confortable with this particular lift, I would suggest you to start with a weight you know for sure you can lift at least once. From there you can add a few pounds to each next try. The goal is to reach or even surpass your last one rep max (1RM) by the end of the series. Take as much rest as you need between lifts (typical would be between 3 and 5 minutes). A lot of people use the first three lifts as a kind of warm-up, others make sure they’re warmed up before starting the series.
On the other hand, if you’re not comfortable with this specific lift, make it into a skill-day. Get a broomstick, or a PVC-pipe and go through the motions, making sure to have as good lifting form as possible, and building up muscle memory on the way.
And if a trainer/big dawg gives other advice, please feel free to throw mine out of the window .
I am new to cross fit. I just started this week. I did the CFT and came out with the following.
squat 275lbs
press 125
dead 275
I have been looking for the scaled work out or a conversion chart to find what my thruster 1-1-1-1-1-1-1 weight should be for today. Any suggestions?
Thanks
Bill
Hello Bill, and welcome.
For todays WOD, if you’re confortable with this particular lift, I would suggest you to start with a weight you know for sure you can lift at least once. From there you can add a few pounds to each next try. The goal is to reach or even surpass your last one rep max (1RM) by the end of the series. Take as much rest as you need between lifts (typical would be between 3 and 5 minutes). A lot of people use the first three lifts as a kind of warm-up, others make sure they’re warmed up before starting the series.
On the other hand, if you’re not comfortable with this specific lift, make it into a skill-day. Get a broomstick, or a PVC-pipe and go through the motions, making sure to have as good lifting form as possible, and building up muscle memory on the way.
And if a trainer/big dawg gives other advice, please feel free to throw mine out of the window .
So, I am thinking for the 1-1-1-1-1-1-1 thrusters my weights should be around (going off press 125 CFT)...
Warm up row for 10 minutes and then thrusters with bar for 10 -20 reps.
Thruster…95-100-105-110-115-120-125
I guess I will find out what my weight is through starting out low at first and building up slowly.
Hi,I’m looking at the workout of the day and see that, if I understand it correctly, it is a series of 1 rep repeats. How do I know how heavy to make the bar? Is it literally as heavy as I can make it. Would love to know.
Hi,I’m looking at the workout of the day and see that, if I understand it correctly, it is a series of 1 rep repeats. How do I know how heavy to make the bar? Is it literally as heavy as I can make it. Would love to know.
Thanks.
Hi
Read my post nr 9, just two posts above yours. I think it covers the subject somewhat.
.
