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.
Running three behind. Back felt good this morning, so I picked it back up:
I was “comfortable” with the loading but uncertain about my back, so went with puppie:
15 min AMRAP:
row 250m
SDLHP 15 reps (2x25lb DB)
10 pullups
4 rounds + 250m + 3 SDLHP. Ugh. Left my arms attached to the DBs somewhere in the thrid round and picked up some lead weights. Last round and change took just under 6min. hahaha….. that’s what i get for doing metcon at 0430.
Lots of overtraining symptoms, took 2 days off, thought I could scale this and get out of my funk. Right back to lingering weak-kneed, jittery feeling.
Left arm is literally hanging from old/new pain in rotator cuff area. Strange b/c it’s felt fine during warm-ups and stretches and did not hurt at all during WOD, just like when I did presses and jerks on Saturday, then started hurting later.
If anyone knows of good overtraining threads and wants to send link via PM or wherever, I’ll take it. Think my body’s trying to tell me something. I’m barely making it up stairs without shaking. (no, I didn’t just quit drinking - I’m not a quitter).
warm up jump rope for 5 mins I think 30 squats and 150 sit ups
deadlift
40kg -50kg - 55kg - 60kg - 65kg - 70kgPR - 70kgPR
lifted the 70 felt good can’t go any higher @ the moment as need to buy more weights lol bit shakey on the last one defo feel I can go heavier by another 10 - 15kg
Then 20 squats and practice on form for push jerk and push press and clean and jerk with bar only…:)
Disregard if any of the trainers come back with something different in terms of less sets,
but usually everyone does these as is, i.e. after warmup, seven sets of one rep - check out how the others are posting already. It’s not timed. Get a full recovery between sets, say 3-4 minutes.
Not sure what your experience level is with this lift, but standard conventional wisdom here is start light, obscenely light if this is new.
Check out the videos at BrandX and the main site (there are about 10 of them in the Power Lifts section below in the Exercise and Demos tab).
If new to the lift or haven’t done in a while, think just about everyone would recommend lots of form reps with PVC or broomstick, to practice all the points brought out in the vids.
Just offering this in case you have to head to the gym before one of the more enlightened members can give you their starting words of wisdom.
Form first. You’ll have plenty of chances around here to do deadlifts and variations thereof in the future. Good luck, and welcome!
buy in
10 OHS with 11kg / 20 GHD situps / 20 BE
10 OHS with 11kg / 20 pullups / 20 parallete pushups
DL in kg 51x5 / 61x 3 / 71x 3
Then ME work in kg
83x3 / 86x3 / 89x3 (20% under current 3RM)
then 115F
10 min rest then
Metcon
“Fran” with 35kg for thrusters
5:36
bad left wrist was giving me trouble with the thrusters, I could not rack the bar on the shoulders…
Lots of overtraining symptoms, took 2 days off, thought I could scale this and get out of my funk. Right back to lingering weak-kneed, jittery feeling.
If anyone knows of good overtraining threads and wants to send link via PM or wherever, I’ll take it. Think my body’s trying to tell me something. I’m barely making it up stairs without shaking. (no, I didn’t just quit drinking - I’m not a quitter).
Hey casalingo. My experience with overtraining is that you need to rest well, eat well, rest some more, get plenty of sleep, rest, repeat, then take a break and rest some. I would start with a week of rest at least myself, two days wouldn’t cut it for me…
Take care, and remember, it’s not more training what makes you strong. It’s adequate recovery after training. Hope this is of some help…
