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is week 4 during the intro cycle too early to be in PR territory?
I don’t think so. You’ve used a month to work up. I think week one would be a bit early if you’re not used to it, but you don’t seem to be having any recovery trouble or anything, so I don’t see why you can’t start posting up some big numbers. Nice, btw.
is week 4 during the intro cycle too early to be in PR territory?
I don’t think so. You’ve used a month to work up. I think week one would be a bit early if you’re not used to it, but you don’t seem to be having any recovery trouble or anything, so I don’t see why you can’t start posting up some big numbers. Nice, btw.
TP
That’s what I was going to say - that’s better than week one. Just passing this along - if I’ve ramped up slowly, by week 4 I’m feeling really good. But then I start playing with PRs, instead of walking away. Last cycle, I felt so good that I went for 1 rep PRs—in week 4. It took a bit to recover from that, so I basically wiped out week 6. I rested and re-started a new cycle. On this one, I will try to keep my enthusiasm in check and do the cycle properly.
Did the lunge / pull / sit workout. Opted for the 15-12-9-6 split, because that was one of my first CF workouts six weeks ago. Could have done the 21 to 3 workout, but wanted to compare times. Glad I did.
100 ft. lunges
Pull ups
Sit ups
15-12-9-6 for time.
090227 time - 13:23
090413 time - 7:04 (dropped in the set of 3 reps each for giggles)
I have been doing Crossfit for 4 months now. My first work out was a Fran with 75#lbs scaled. Finished around 13+mins.
Did Fran agiain in Feb, for 9:56 with 75#lbs.
Did Fran this month on a rest day with 75#lbs at 7:13.
What is my goal? Is it to get my speed faster, then add weight or just the opposite, add weight then work on speed again?
Any help would be appreciated
Steve
The goal is maximizing power output.
‘Fran’ done well is a 3-5 minute wod. Since you already have data at 75#, I would probably stay at 75# until you can do it under 6 minutes, then try bumping the weight up slightly and keeping the time the same (or less)
Fran should be a metabolic nightmare… under 5min is preferable at whatever scaling you are doing. For you, are the thrusters what is slowing you down with the pull-up not being a “problem”? One suggestion is to drop the weight down to 65# (or lower) and really attempt a sub-5min to see how wonderful THAT feels, then move the weight up slowly, trying to maintain that time.
