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.
The HQ store has limited edition St. Patrick’s day CrossFit shirts for sale.
Available from http://store.crossfit.com/
Everyone is a Big Dawg today. If you are unfamiliar with the lifts look at the following:
Back squat:
The best example of a good heavy back squat that I can find on vid is Nichole at the CF Games. http://media.crossfit.com/cf-video/CrossFit_GamesTotalHighlights.wmv
Nichole is wearing red shorts and lifting more than the other ladies. Notice the low bar position. the depth of the squat and how she uses her hips to lift the weight.
If you think these lifts are easy and you have nothing to learn about them, in fact you should probably be teaching them to other people buy Starting Strength ( http://www.startingstrength.com ) Read it, carry it with you, read it again, buy a second copy read that one, and for $%#@ sake vid yourself, look at you form before messing with other people.
Due to my lack of experience with this, I decided to practice instead. I used a wooden dowel for a while, then switched to a 45lb BB.
Squat-45lb x10, 95lb x10
Press-45lb x10, 95lb x4
Deadlift-45lb x10, 95lb x 10
I got called back to work at that point, so I had to quit early. Which I may have had to do anyway, as I don’t yet have a rack for weights (I work out in a gym with a smith machine, which I don’t want to use). I suppose in the future I can use dumbbells.
deadlift-135*8 225*4 315*2 335*1(PR) could of went a little higher but didnt want to take a chance somewhat new at deadlifts
shoulderpress- 135*3 155*1
squat - 225*8 315*1
total-805LBS
have thoughts cause im not sure if this workout is enough???? like it but i feel i need more? just would like some advise from someone to know if this exercise is enough…. thanks
deadlift-135*8 225*4 315*2 335*1(PR) could of went a little higher but didnt want to take a chance somewhat new at deadlifts
shoulderpress- 135*3 155*1
squat - 225*8 315*1
total-805LBS
have thoughts cause im not sure if this workout is enough???? like it but i feel i need more? just would like some advise from someone to know if this exercise is enough…. thanks
MattyJ,
Since we drink the Kool-aid: Yes, this is enough. You never have to work out again.
Seriously though: for today, this is enough. It’s a combination of heavy lift and a test. It may not seem like much in terms of volume, but you got a PR on deadlift, so you’ve asked your body to deliver more than it has before. Therefore, you’ll have a nice adaptation response. (And a great total btw.)
And remember with crossfit, it’s not what you do on any given day it’s what you’ve done over a period of time. And don’t worry, tomorrow will be another day . . . and likely a nasty metcon.
Furthermore, as you get more and more toward the upper end of your genetic/age ability it will take everything you got to get that weight up. And if you didn’t feel you went all out today, it’s just one day. You didn’t lose anything, you got a decent ascending set workout on all three major lifts, and you’ve got a data point for future lifts. Besides, your deadlift will come along in no time at all (since you’re clearly a Hoss on the other two lifts).
and some squat racks…
