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.
If you are familiar with this lift then you are a Big Dawg today:
Big Dawgs:
as Rx’d
If you are unfamiliar with the lift watch the videos above and the use the time today to practice this lift with a piece of PVC pipe or a light barbell.
A wise investment is the book Starting Strength 2nd edition by Mark Rippetoe. If you don’t have a coach this book will help you understand the lifts. If you do have a coach it will point out how little he/she knows.
Watching some videos, I’ve noticed that some people have both hands facing towards them when they do bar work, others alternate with one hand facing towards them, the other hand facing away. First- is any way “better”? Second- why do people lift the alternate way? Third- if you do lift this way, do you need to switch your hand position halfway through so as not to isolate different muscles on different sides of your body? Hope that made sense.
Umm…another newbie question…I swear I looked at the FAQs! How much weight do we lift?
I’m sure someone else can answer this better, but the basic idea is to steadily increase the weight each round until the last round of 5 reps is near your max of one single lift. The numbers people have will be varied- it could be 260- 270- 285- 290- 300 or it could be 20- 20- 25- 30- 25, depending on how much experience one has with deadlifting. Its up to you- push yourself, but as somebody’s quote says, dont be so pigheaded that you cant work out tommorow.
This is a max workout, so be sure to rest in between rounds as well. Most people rest 3- 5 min.
Umm…another newbie question…I swear I looked at the FAQs! How much weight do we lift?
I’m sure someone else can answer this better, but the basic idea is to steadily increase the weight each round until the last round of 5 reps is near your max of one single lift. The numbers people have will be varied- it could be 260- 270- 285- 290- 300 or it could be 20- 20- 25- 30- 25, depending on how much experience one has with deadlifting. Its up to you- push yourself, but as somebody’s quote says, dont be so pigheaded that you cant work out tommorow.
This is a max workout, so be sure to rest in between rounds as well. Most people rest 3- 5 min.
Watching some videos, I’ve noticed that some people have both hands facing towards them when they do bar work, others alternate with one hand facing towards them, the other hand facing away. First- is any way “better”? Second- why do people lift the alternate way? Third- if you do lift this way, do you need to switch your hand position halfway through so as not to isolate different muscles on different sides of your body? Hope that made sense.
An alternating grip prevents the weight of the bar from unrolling your fingers, or at least minimises it.
Which hand faces forward is completely individual.
Yes, in CF, if you do alternate the recommendation is to switch grips every round so you don’t develop an imbalance.
Most CFers don’t use an alternating grip unless going very heavy, we try and use an overhand grip and dial in the hook grip (http://www.crossfit.com/cf-info/faq.html#General14) first. Then when that won’t hold, and it takes a lot to break a good hook grip, switch to alternating.
100,130,150,160,180(PR), 200(just for poops and giggles)(F)
I felt real good today. I took the last two days off, felt over-trained. I almost got 200#, which is alot considering my back issues and only being able to do about 100# when I first started CF.
Cash out:
Sit-ups to failure(25) woohoo!(yeah right)
