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.
My apologies for stepping in before the scaling. Thought I would try to help out. Hopefully I’m not overstepping my bounds here, but I pulled Bingo’s post and one other for a little explanation from the main site.\
Hey…how cool is this? A new version of the Crossfit Total. Gotta love this, man. A little Dave Tate and a little Louie Simmons and now we get a 1RM Bench Press. Nice.
Here’s a chance to learn how to use the Google search on the Crossfit.com site. How about plugging in “Crossfit Total” in the search box and see what comes up. Better yet, you have a subscription to the CF Journal, right? Go over there and search for the original article by Mark Rippetoe on the Crossfit Total.
OK…three 1 Rep Maxes, one each in the Clean (any type, per the instructions), Bench Press, and the Overhead Squat. Let’s do it like a CF Total (CFT), or at least discuss it that way. Do your standard pre-WOD warm-up. I’ll do the CFWU (in the FAQ, and frankly in pretty much every “Comments” so far this month). Warm up for each lift in pretty much the same way. Kevin in post #7 is pretty much spot on. Start light and work on technique, then slowly move up the weight. When you feel ready make 3 efforts at a 1 rep max in the clean.
Move on to the bench press and go through the same progression. What to do if you don’t have someone to spot? Well, for sure don’t use a Smith Machine. It’s just…I dunno…too wrong…fake range of motion…just…not right. You could use DB—really tough and adds a balance/accuracy/proprioception aspect to your press. I use the squat rack and set the safety bars about 1/2” over my chest. I know, I’m cheating myself out of a little ROM, but it does allow me to work out alone if I have to. Don’t put clips on the bar—if you get stuck this will allow you to tip the bar and allow the weights to slip off.
Overhead Squat. I can’t clean and press the weight so I put it way up in the squat rack and start with the weight overhead. Just like every squat a completed rep has the crease of your hip below your knee at the bottom.
Now, add up all of your 1 Rep Maxes for your CFT 2. Remember, these are the WOD’s that contribute to strength gains in Crossfit. Apply yourself with the same level of mental intensity as you apply to any met-con WOD. This should actually be one of the longest WOD’s you do. Think about it. 3 full warm-ups, then 3 1RM efforts with 3-5 minutes between each effort. You should be fried, your CNS just singed at the end of this one.
Whaddaya know? A new CFT. 3-2-1…Go. Bingo
And the post he references:
This is gonna hurt…missing skin from those pullups and deadlifts, split thumb from a glass shard. These cleans are gonna be interesting. Glad I bought extra tape today!
Barry, I believe most everyone is going to do a warmup of sorts, then for each lift, work up to a 1RM.
Example:
CFWU
Cleans with a PVC pipe, focus on form
Cleans with a 45lb bar, focus on form
5 Cleans at 95lbs
3 Cleans at 135lbs
2 Cleans at 135lbs
a few sets of 1 Clean at something heavy
3 attempts at a 1RM on Clean.
repeat for Bench, then repeat for Overhead Squat (minus of course the CFWU, for me at least). Kevin Bania
Stuffs usually up by now, so I thought I would offer a little help for my fellow early rising brethren.
A bit disappointing, but I’ll take it considering my ribs are still screaming (just not as loud, and getting quieter every day). Went for X-rays today (no cracks/breaks).
Puppies:
Three rounds for time of:
Row 500 meters
45 pound thruster, 7 reps
BUY-IN: 3x15 CFWU (did 3x10 dips and pullups on gravitron at 80#, slowly going down to 0!)
WOD: 9:09
CASH-OUT: Bad Medicine 2 (with partner)!
2x 400m run with lateral passes with 6# medicine ball
400m run with ball in hand, thrusting up-down, forward-back, from chest position
20 sit-ups while passing ball in overhead passes, across from partner
20 Jacques stand-ups (see below)
400 run
Woohoo, that was a great WOD! Once again, it seems like the it’s going to be easy, but it’s NOT!
I happened to talk to my Dad Jacques today and mentioned that I started CrossFit three weeks ago. He and my MOm are the ones who started doing it over a year ago. He told me of this exercise they were doing at his CrossFit gym in Fredericton, NB, Canada. Starting from a lying on your back position, stand up! Do that 50 times and you’ll feel it. My buddy and I decided to stand up with the medicine ball in hand and then thrust the ball as high up as you can when you’re up. We alternated which hand was going to help us get up. 20 of those and you’re pooped. Is that more a less a Turkish get-up?
Man, I find myself trying to find new ways to incorporate the medicine ball (or anything else, for that matter), into some kind of workout. Is this what CrossFit does to you, turn your eyes into fitness exercise filters? Hmmm, I could lift those chairs, then run around the desk 5 times…
Clean (power) 195 PR
Bench (no spot so carefull) 235 (Crossfit days PR) could have gone heavier
OHS 145 (first time with 1 RM OHS, still looking for my 1 RM but was running out of time after 3 attempts)
My apologies for stepping in before the scaling. Thought I would try to help out. Hopefully I’m not overstepping my bounds here, but I pulled Bingo’s post and one other for a little explanation from the main site…...............................
Stuffs usually up by now, so I thought I would offer a little help for my fellow early rising brethren.
Thanks TriMedic, this is very helpful since today is my first true attempt at a CFT. I’ve done the orignial CFT before, but scaled for beginners, now I’m ready for a real go at it.
Pack, three rounds for time of:
25 Double-unders
25 Back extensions
12:06
Great workout. BAck extensions were less than perfect using the silver Swiss ball and the Smith machine…still need to find an optimal setup/leg position to rock those out. Double unders were FANTASTIC compared to prior attempts. Had to do two singles - one double under - two singles - one double under, but doing this allowed me to do many unbroken double unders (instead of stopping after each one and resetting.
Pretty impressed with my time considering the number of pull-ups. Need to do more work on kipping pull-ups (I sound like a broken record). Dead lifts were easy…need to go up to 155 next time.
This is a PR for me for Cindy by 1 round. And I should be happy about that, BUT…... I really thought I had more rounds going during it. I use the split timer on my laptop to count my splits and then I look at how many rounds I had after I’m finished. I thought this would be a good idea to not know what round I’m on, but I think if I knew that I was only on track to get 16, I might have pushed harder during rounds 6-15. Not sure about the theory, but I’ll have to check it out next time.
I thought pushups were better than last time I did Cindy, but still slow.
Cash-out: DU work trying to get 10 straight. It took about 60 until I finally got 15 in a row…..
