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.
That time doesn’t sound too impressive, but two weeks ago when I discovered I was overtraining myself as far as running was concerned, my time was over 31 minutes after getting longer and longer each time I ran. The solution: stop worrying about running and just stick to the main site WOD, which I do about 4 times a week.
It’s a Max Effort strength WOD rather than a Metabolic Conditioning WOD. It won’t leave you as “gassed” as Helen or Cindy will, but it will tax your muscles and nervous system heavily. See this thread on the message board for more discussion of the protocol, and this WOD demo for a visual.
In brief, it’s a series of single reps, spaced about 3-5 minutes apart to allow recovery, designed to determine your 1RM for that exercise.
If your form with thrusters or their components is not good, use this as a practise/skill session. If you don’t know your 3RM you’re probably not ready to go for a 1RM so take some time to settle yourself in. The workout will come up again.
If you are familiar with it you can handle the workout many different ways, but something like hitting your known 1RM on set 5 and then going for broke on the last two to set a new 1RM is pretty common.
Twins at Puppies scale
2 rounds of each pair for time:
500m row
10 HSPU (didn’t have time to do the whole workout with full HSPUs, as after the first couple they would have been singles with ever increasing breaks between and most likely me landing on my head more than once, so had my feet on a bar at approx my shoulder height with my hips bent so my )
20kg thrusters
10 Tuck Pullups (first round in a 5 - 3 - 2 split, 2nd round 3-2-1-1-1-1-1
32.5 kg - 35 kg - 37.5 kg - 40 kg - 42.5 kg - 45 kg (PR) - 40 kg
Dunno, I don’t seem to be very fast in thrusters when the barbell gets heavy.
Found out my breathing has been lousy all the way through, so with a little improvement (i.e. holding breath), I got more stable and it felt better.
So I got excited a couple days ago when I discovered that a new affiliate was opening on my way to work, Crossfit Athlete Lab. AWESOME! I quickly emailed the trainer and expressed my interest. I got a quick, enthusiastic response, increasing my excitement…finally, to get some real instruction, not just Starting Strength and videos (even though they are excellent resources). I was thinking about which days to schedule my three hour long intro classes when my wife came home and said, “I just got laid off…effective tomorrow.” *&#$%*&$#
Oh boy. Good thing Father’s Day is coming up. *sigh* I guess I will have to wait until then and hope I get classes as a gift.
I have been following the forum for a while, I started crossfiting properly (following the wod religiously) for 3 months now. I really appreciate the help you are giving and to have “freshly” scale version everyday is just fantastic. I more or less on the pack category. I will start posting my results here from now on, as well as I have been doing it on my blog.
A quick question, when doing the Thrusters I am not sure how to fix my wrists on the video the guy has it really back, but the lady almost straight. I found it quite uncomfortable when it is back, but I get the bar better place for the ” front squat” (on the way down) but then when I lift hurts my wrists a bit. What do you think?
A quick question, when doing the Thrusters I am not sure how to fix my wrists on the video the guy has it really back, but the lady almost straight. I found it quite uncomfortable when it is back, but I get the bar better place for the ” front squat” (on the way down) but then when I lift hurts my wrists a bit. What do you think?
Again, thanks so much!!
It’s a combo move for me (and a bunch of other folks too). It’d be great if you could hold the weight gripped the whole time but with practice what you can do is the front squat fingertip hold on the way down and then on the way up you start to drop your elbows and grip the bar. Don’t do it too soon, or you’ll lose the weight off the deltoids and be holding it too long. But that’s the basic idea.
Oh and remember per Kempie: you can be slow as molasses out of the hole (bottom of the squat) but once get past the sticking point and can really pop the your hips open, go like heck to power the weight up so you’re not just standing and pressing.
‘michael’
buy in - kipping practice, some pushups and squats
3 rounds
600m run
25 situps
15 supermans
14 mins (give or take a couple seconds) (PR). 30 seconds faster than last time.
Ive been doing this stuff long enough now to see the same WO’s coming around again. Its gonna be interesting to see how I’m improving, and where I need to work on. Gonna do my second 5k this Sunday and im especially keen to beat my last time.
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