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.
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.
Should I use lighter weights for 1 rep at a time and slowly increase until i feel like im almost at my max? Like 4 1 rep sets before the final 1 rep max?
Should I use lighter weights for 1 rep at a time and slowly increase until i feel like im almost at my max? Like 4 1 rep sets before the final 1 rep max?
You get three chances after your warmup. Technically you don’t get to take weight off of the bar. Make your first lift something you know you can hit. Don’t be greedy. Then go for it on the other two.
Hee “If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.” Guess I’m not ready yet, but I can work on form Time to buy that book. I’ve put it off long enough.
I probably should not have tried this workout ...
Squat - 185lbs
Nearly died on 205 failure - I have to practice unloading with lighter weights before next time. I have a rack without a safety bar.
Shoulder press - 115lbs (failed on 135lbs)
Deadlift - 205lbs (maxed out my weight set - did 5 reps easily)
Any suggestions for unloading during a failed squat?
Hee “If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.” Guess I’m not ready yet, but I can work on form Time to buy that book. I’ve put it off long enough.
Sound advice!!! I bought this early, and refer to it often. An excellent resource for anyone!
Hee “If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.” Guess I’m not ready yet, but I can work on form Time to buy that book. I’ve put it off long enough.
Go for it!!
I hate to sound like a creepy physical culture evangelist but i put ~10% onto my CFT after reading it. The pictures are very helpful and it breaks the ifts down well so you can feel like you know what all the parts of your body are doing as you hurl dangerous amounts of weight around.
Last CFT I set a good increase target for myself. Was so excited to give it a shot. Just my luck it falls on a day when I’m not supposed to be eating and my left arm is actively trying to secede from my body. Maybe tomorrow? Grrrr….
Hee “If you don’t have a damn good idea of what you can do for a heavy triple, you don’t need to be doing a CrossFit Total yet.” Guess I’m not ready yet, but I can work on form Time to buy that book. I’ve put it off long enough.
Go for it!!
I hate to sound like a creepy physical culture evangelist but i put ~10% onto my CFT after reading it. The pictures are very helpful and it breaks the ifts down well so you can feel like you know what all the parts of your body are doing as you hurl dangerous amounts of weight around.
I just realized I’ve been CrossFitting seriously since late summer of 2007 and I still haven’t attempted a CFT. doh!
anyway.
cfsb front squats and hr back squats.
WU:
Amundson, 2 min DU practice, 2x15 slow air squats.
Front Sq 10@85#,5@145
Work:
FSq: 5x175#,5x195#,5x205#
BSq: 20x145#
That was a real treat. I haven’t done HR back squats in quite a long time. I had forgotten just how much they suck.
MetCon today is with Gordo’s group. It’ll be good to get a wod with those guys again. Especially ‘Vandal’ and ‘Ricky’.
Time to buy that book. I’ve put it off long enough.
