Rest Day on http://CrossFit.com

Skill Day on http://CrossFitKids.com

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.

Please pardon my ignorance but are we supposed to be doing WODs in the sequence as given on the CrossFit homepage? Or we can just pick random workouts from the list of WODs and do them everyday?

Though I am kinda glad its rest day tomorrow. I am super sore from the last two workouts!

Bond J - 29 July 2009 05:01 PM

Please pardon my ignorance but are we supposed to be doing WODs in the sequence as given on the CrossFit homepage? Or we can just pick random workouts from the list of WODs and do them everyday?

Though I am kinda glad its rest day tomorrow. I am super sore from the last two workouts!

You’re supposed to do them in order.
However there is no need to get hung upon keeping up with the mainsite postings. For a start you’re probably not going to be up to training in the 3-on 1-off rotation the mainsite WODs follow, so you may have to miss one or two. In that case just miss a workout and pick up again with the next one.

As advised in your activation email, we recommend following a day or 3 behind the mainsite schedule so that you can ask questions and sort out substitutions for equipment you lack.

If you’re asking because you want to start and today it’s a rest day, do an appropriately scaled version of the 10km. That’s a relatively low intensity WOD for a starter and shouldn’t interfere with your ability to handle whatever comes up tomorrow.

Metric - 29 July 2009 05:32 PM

Bond J - 29 July 2009 05:01 PM

Please pardon my ignorance but are we supposed to be doing WODs in the sequence as given on the CrossFit homepage? Or we can just pick random workouts from the list of WODs and do them everyday?

Though I am kinda glad its rest day tomorrow. I am super sore from the last two workouts!

You’re supposed to do them in order.
However there is no need to get hung upon keeping up with the mainsite postings. For a start you’re probably not going to be up to training in the 3-on 1-off rotation the mainsite WODs follow, so you may have to miss one or two. In that case just miss a workout and pick up again with the next one.

As advised in your activation email, we recommend following a day or 3 behind the mainsite schedule so that you can ask questions and sort out substitutions for equipment you lack.

If you’re asking because you want to start and today it’s a rest day, do an appropriately scaled version of the 10km. That’s a relatively low intensity WOD for a starter and shouldn’t interfere with your ability to handle whatever comes up tomorrow.

Thanks for the reply, Metric! I just started with Crossfit and I did the last three workouts. I did the scaled version of 10K today (I’m a buttercup ) Is it possible me to go back to the 3-day-behind schedule now?

Again sorry for ignorance but what do you by ‘3-on 1-off rotation the mainsite WODs follow, so you may have to miss one or two.’?

We said good bye to a OG member of Brand X this week.  Tmoney has been around since the start in 600 sq. ft. cigar shop, 11 years ago.  Probably post this again on a non rest day, but if you have a minute post him a good luck message on Youtube.

http://www.youtube.com/watch?v=gFqAjiv7Yt8

Bond J - 29 July 2009 05:42 PM

Thanks for the reply, Metric! I just started with Crossfit and I did the last three workouts. I did the scaled version of 10K today (I’m a buttercup ) Is it possible me to go back to the 3-day-behind schedule now?

Again sorry for ignorance but what do you by ‘3-on 1-off rotation the mainsite WODs follow, so you may have to miss one or two.’?

Well it is a bit harder, you’d wind up groundhog daying the last 3 days again.

The Mainsite (HQ) WODs follow a 3 workouts, one rest day rotation. That’s what Coach Glassman found was the optimum for most of the people he worked with. Some people can cope with 5 on 2 off, other find they have to vary it; 3 on 1 off, 2 on 1 off, 3 on 1 off, 1 on 1 off etc.

If you’re really deconditioned (not that I’m saying you are) then you’re almost certainly going to fall into the second camp. What I see often is people thinking that they need to “catch up” to the mainsite schedule missed workouts. In the most extreme cases they do two and more WODs per day until they’re caught up. There is no need to keep up if you have to miss workouts and you’ll probably hurt yourself trying.

Now back to your having done the last 3 workouts. If you think you’re able to keep up with the schedule, i.e. are not likely to need time to sort out equipment, then carry on. The “lag behind” recommendation is just a recommendation. If you can make following the mainsite schedule work for you then go for it and more power to you.

Garddawg - 29 July 2009 05:52 PM

We said good bye to a OG member of Brand X this week.  Tmoney has been around since the start in 600 sq. ft. cigar shop, 11 years ago.  Probably post this again on a non rest day, but if you have a minute post him a good luck message on Youtube.

http://www.youtube.com/watch?v=gFqAjiv7Yt8

Done.

On http://www.CrossFitKids.com, Keegan almost makes a 180# clean at a bodyweight of 130.

Garddawg - 29 July 2009 06:53 PM

On http://www.CrossFitKids.com, Keegan almost makes a 180# clean at a bodyweight of 130.

When that young man stops growing his life in the gym is going to get a lot easier.

30-7 run 5k

24:04

Switched this with clean and jerk ladders (which I will do tommorow) due to schedule issues.

Monday 090727

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

21 Rounds with 10 secs remaing(PR)

Lynne

weight 169.6

Bench Press (No Spot) 170 lbs

rd1 - 10 BP, 10 Pullups
rd2 -  9 BP,  7 Pullups
rd3 -  7 BP,  6 Pullups
rd4 -  6 BP,  6 Pullups
rd5 -  6 BP,  5 Pullups

Rest Day

I’m always a big dawg on rest days.

As rx’d. 

Looking forward to tomorrow’s WOD after a much needed day of rest.

7/28/09

34yom / 206lbs

Puppies/Pack Hybrid:
With a continuously running clock do one 55# Clean and Jerk the first minute, two 55# Clean and Jerks the second minute, three 55# Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed.

5” + 5 reps = 20 Total Reps in 6”

Form was shaky at first, but got better as I committed to the movement. Clean portion is getting much better, but my footwork and posture on the jerk needs work.

“Angry Angie”
Crossfit Bismarck

50/40/30/20/10
Squats
Pushups
Situps
Double unders (sub x3 single unders)

22:20
This is the kind of workout I signed up for with Crossfit.

Those 5/10k runs really beat the crap out of me.

Resting today with pleasure!