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Tuesday, June 3rd, 2014 - Rest Day
Posted: 03 June 2014 08:27 AM   [ Ignore ]   [ # 16 ]
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Puppy scaling:

50 walking lunges
run 400m
50 squats

9:43

cash out - 25 pushups, stretching

My legs are going to hate me tomorrow . . .  grin

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Posted: 03 June 2014 08:33 AM   [ Ignore ]   [ # 17 ]
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Giorgio - 03 June 2014 04:23 AM

Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

This forum follows the crossfit.com programming, so the pattern is three workouts in a row followed by a rest day. So no workout was posted for today and there will be workouts posted for Wednesday, Thursday and Friday followed by a rest day on Saturday and that pattern keeps repeating. if you’re following the workouts posted here you won’t be doing a certain workout on a certain day. It changes all the time. That’s the idea.

Let’s say you want to start with three days a week for the first few weeks. Decide which days you want to exercise (for example, Mon, Wed, Fri). I would follow a few days behind so you don’t have to wait for the scalings and you can see how other people performed. So I would do the June 2 workout on June 4, and the June 4 workout on June 6. Start with the puppy or buttercup scaling for the first few sessions at least. Make sure your form and technique are good before you try to increase the difficulty. I believe the first few workouts should feel “easy.” Gradually increase the difficulty as you improve. One rule of thumb I’ve heard is that you should be doing a scaling where you can do the workout in “roughly” the same time that a good CrossFitter can do the workout as prescribed.

Hope that helps.

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Yup, that Jeesh

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Posted: 03 June 2014 08:51 AM   [ Ignore ]   [ # 18 ]
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Giorgio - 03 June 2014 05:25 AM
sbburris - 03 June 2014 05:13 AM
Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.

Answers to frequently asked questions can be found in the Beginners forum.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

Thanks a lot….  Do u have any other suggestions to give to me , it could be important for me😉😀

I would also suggest going on youtube and search each exercise with crossfit first and then again with beginers or scaled, do this as they come up on the wod, amd also start a day behind to give you a day research

Hope this helps, and keep asking questions

Mark

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M-43-5.11”-224 lb back to paleo again, still lower than my constant high of 260lb two years ago

GETTING BETTER

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Posted: 03 June 2014 10:26 AM   [ Ignore ]   [ # 19 ]
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P clean.  DL/push ups/Wall balls

Power Clean 4x2 77-77-77(f2)-77(f2) kg
A mental fail. This was 90%+ of my 1 rm max. Started to think about that in the third set. ..

Wod
AMRAP 7
3 DL 100 kg
6 push ups
9 wall balls 10 kg
7 rounds. Wall balls got me.

Mwod
K*
40 sit ups

Out
5 min row

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On ramp at: http://crossfitvastkusten.se/
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“Compete against others and you become bitter. Compete against your self and you become better”
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Posted: 03 June 2014 10:54 AM   [ Ignore ]   [ # 20 ]
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I’ve been getting to the gym 3x/week, but I haven’t been posting so here are some catch-ups:

5/8/14, Thursday
1 hour of lacrosse


5/9/14, Friday
Walk 1/2 mile (4.0 mph on treadmill)
60 rope jumps (unbroken)
Arms/shoulders: circles/crosses, ant/post shoulders, lats, and tris
Limited CFWU x1: Samson, hip mob, GHSU (horizontal) and BE (Smith), KPUs (6), dips (6), and OHS (20#)

Zembiec
Pups:
4 RFT of
11 back squats (45#)
7 strict burpees
7 strict pull-ups with 1” band
400m run (8.0 mph on treadmill)

20.38
No walk after today

5/12/14, Monday
Walk 1/2 mile (4.0 mph on treadmill)
70 rope jumps (unbroken)
Arms/shoulders: circles/crosses, ant/post shoulders, lats, and tris
Limited CFWU x1: Samson, hip mob, GHSU (slightly below parallel) and BE (Smith), KPUs (7), dips (7), and OHS (20#)

Puppies:
Complete as many rounds as possible in 10-12 minutes of
Run 400m
Then complete 3 rounds of
5 pull-ups
10 push-ups
15 squats

2 rounds plus 5 pull-ups and 3 push-ups
Walk 1/2 mile (4.0mph on treadmill)

5/14/14, Wednesday
Walk 1/2 mile (4.0 mph on treadmill)
70 rope jumps (1 miss)
Arms/shoulders: circles/crosses, ant/post shoulders, lats, and tris
Limited CFWU x1: Samson, hip mob, GHSU (slightly below parallel) and BE (Smith), KPUs (7), dips (7), and OHS (20#)

From Monday (5/12/14)
Front Squat 3-3-3-3-3

45#-50#-55#-60#65#
Walk 1/2 mile (4.0mph on treadmill)

5/15/14, Thursday
1 hour of lacrosse

5/16/14, Friday
Walk 1/2 mile (4.0 mph on treadmill)
70 rope jumps (unbroken)
Arms/shoulders: circles/crosses, ant/post shoulders, lats, and tris
Limited CFWU x1: Samson, hip mob, GHSU (slightly below parallel) and BE (Smith), KPUs (7), dips (7), and OHS (20#)

Puppies:
21-15-9-3 reps for time of
Sit-ups
12kg (26.2#) KB swings

3.53
Walk 1/2 mile (4.0mph on treadmill)

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M/48 yo/5’7”/145 lb.

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Posted: 03 June 2014 11:37 AM   [ Ignore ]   [ # 21 ]
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dch001 - 03 June 2014 08:51 AM
Giorgio - 03 June 2014 05:25 AM
sbburris - 03 June 2014 05:13 AM
Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.

Answers to frequently asked questions can be found in the Beginners forum.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

Thanks a lot….  Do u have any other suggestions to give to me , it could be important for me😉😀

I would also suggest going on youtube and search each exercise with crossfit first and then again with beginers or scaled, do this as they come up on the wod, amd also start a day behind to give you a day research

Hope this helps, and keep asking questions

Mark

Of course it helps, thanks so much Mark

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Posted: 03 June 2014 11:46 AM   [ Ignore ]   [ # 22 ]
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WU - 300m breast stroke TT- 7’03”
WOD - “Tully” scaled to 4 rnds for time of:
55# barbell squat cleans x 23
150m fs swim
TT - 25’ 29”

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Posted: 03 June 2014 12:14 PM   [ Ignore ]   [ # 23 ]
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OPG57 - 03 June 2014 05:16 AM

Morning all, Lea Ann went out and did 1 mile run 13:14, she finished with circuit training Air Squats, Pushups and Sit ups. 3 x 10 each.  Still debating on my course of action, I need a change from weight training to get rid of my substantial mass. target goal is to get below 250 lbs. I will probably focus on Puppy level WODs sticking with lighter weights to kick things off. Have a Great day all. wink

 


Decided to do 5000 meter Row at moderate pace 850-900 calories per hour @ level 5 . finished last 500 meters @ 1200 calories per hour   Time 21:10.3 my PR is 19:10.5 I think I will be rekindling my relationship with Connie Concept 2 Rower. the folks from 2011 know who I mean. The other woman. LOL  Need to get my 5000 meter below 20 min again. and 10,000m below 40min.  PR is 39:06.7 have a great day all wink  10 dead hang chin ups unassisted 3-3-3-1

Good going on the row, OPG. Connie’s been feeling neglected! LOL On the WODs, you could try Pack/Porch or Rx weights, but with # reps at Pack or Porch level. Your strength will make even Rx seem easy except for the # or reps. Getting the ticker going and minimizing staring at the bar is where you get the biggest bang for the exercise buck. Best of luck.

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Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 03 June 2014 12:16 PM   [ Ignore ]   [ # 24 ]
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Giorgio - 03 June 2014 05:25 AM
sbburris - 03 June 2014 05:13 AM
Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.

Answers to frequently asked questions can be found in the Beginners forum.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

Thanks a lot….  Do u have any other suggestions to give to me , it could be important for me😉😀

Your avatar look’s like you’ve got all the strength you need!!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 03 June 2014 12:20 PM   [ Ignore ]   [ # 25 ]
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Press 3-3-3-3-3

95-115-135-135-135


Expresso stationary bike:  31 min.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 03 June 2014 12:33 PM   [ Ignore ]   [ # 26 ]
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Warm Up.

Strength:
1) Hang squat clean - 10 rounds, every 90 seconds, perform 3x hang squat clean. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
135-135-140-145-150-155-160-165-170-170

2) Push Press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
160x5 180x3 200x3

WOD: Complete the following for time:
Row 500m
40x chest to bar pull ups
Row 500m
30x toes to bar
Row 500m
20x muscle ups

15:57

Core work.

PM martial arts class with my boys.

Done.

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Posted: 03 June 2014 12:42 PM   [ Ignore ]   [ # 27 ]
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Smokey - 03 June 2014 12:16 PM
Giorgio - 03 June 2014 05:25 AM
sbburris - 03 June 2014 05:13 AM
Giorgio - 03 June 2014 04:23 AM
Metric - 02 June 2014 05:10 PM

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.

Answers to frequently asked questions can be found in the Beginners forum.


Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

Just start doing the daily workout scaled to Puppy.  Three days on, one day off.

Thanks a lot….  Do u have any other suggestions to give to me , it could be important for me😉😀

Your avatar look’s like you’ve got all the strength you need!!

laughloud  laughloud 😂😂😂😂😂😂😂😂😂

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Posted: 03 June 2014 12:44 PM   [ Ignore ]   [ # 28 ]
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jennmedic - 03 June 2014 12:33 PM

Warm Up.

Strength:
1) Hang squat clean - 10 rounds, every 90 seconds, perform 3x hang squat clean. Start at a moderate weight and increase the weight each round so the last set is a max for the day.
135-135-140-145-150-155-160-165-170-170

2) Push Press - 75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
160x5 180x3 200x3

WOD: Complete the following for time:
Row 500m
40x chest to bar pull ups
Row 500m
30x toes to bar
Row 500m
20x muscle ups

15:57

Core work.

PM martial arts class with my boys.

Done.

Good numbers Wes.

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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Posted: 03 June 2014 12:47 PM   [ Ignore ]   [ # 29 ]
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Jeesh - 03 June 2014 08:33 AM
Giorgio - 03 June 2014 04:23 AM

Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

This forum follows the crossfit.com programming, so the pattern is three workouts in a row followed by a rest day. So no workout was posted for today and there will be workouts posted for Wednesday, Thursday and Friday followed by a rest day on Saturday and that pattern keeps repeating. if you’re following the workouts posted here you won’t be doing a certain workout on a certain day. It changes all the time. That’s the idea.

Let’s say you want to start with three days a week for the first few weeks. Decide which days you want to exercise (for example, Mon, Wed, Fri). I would follow a few days behind so you don’t have to wait for the scalings and you can see how other people performed. So I would do the June 2 workout on June 4, and the June 4 workout on June 6. Start with the puppy or buttercup scaling for the first few sessions at least. Make sure your form and technique are good before you try to increase the difficulty. I believe the first few workouts should feel “easy.” Gradually increase the difficulty as you improve. One rule of thumb I’ve heard is that you should be doing a scaling where you can do the workout in “roughly” the same time that a good CrossFitter can do the workout as prescribed.

Hope that helps.

Jeesh u were really precious like your suggestions


Thanks so much

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Posted: 03 June 2014 01:08 PM   [ Ignore ]   [ # 30 ]
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Giorgio - 03 June 2014 12:47 PM
Jeesh - 03 June 2014 08:33 AM
Giorgio - 03 June 2014 04:23 AM

Hi everybody, sincerlly i’ve already posted in begginers…
So i’d like to find some advice about how to start. For example i’d like to do 4-5 workots per week to improve strength and cardio condiction…. What kind of workouts should i do on Monday Tuesday Wednesday Friday Saturday? What exercises? How many reps?
Rest between set ? I can’t understand anything even if i tried to put the pieces together i had read in many topics
P.S: i can’t do pull ups i’m not STRENGHT enought .... So What can i do to improve my STRENGHT to be able to do pull ups?

Thanks to anyone wants to suggest

I’m very happy to have known this community ....

This forum follows the crossfit.com programming, so the pattern is three workouts in a row followed by a rest day. So no workout was posted for today and there will be workouts posted for Wednesday, Thursday and Friday followed by a rest day on Saturday and that pattern keeps repeating. if you’re following the workouts posted here you won’t be doing a certain workout on a certain day. It changes all the time. That’s the idea.

Let’s say you want to start with three days a week for the first few weeks. Decide which days you want to exercise (for example, Mon, Wed, Fri). I would follow a few days behind so you don’t have to wait for the scalings and you can see how other people performed. So I would do the June 2 workout on June 4, and the June 4 workout on June 6. Start with the puppy or buttercup scaling for the first few sessions at least. Make sure your form and technique are good before you try to increase the difficulty. I believe the first few workouts should feel “easy.” Gradually increase the difficulty as you improve. One rule of thumb I’ve heard is that you should be doing a scaling where you can do the workout in “roughly” the same time that a good CrossFitter can do the workout as prescribed.

Hope that helps.

Jeesh u were really precious like your suggestions


Thanks so much

  Thank you Giorgio

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M/ 57/ 72.5”/ 265
F /52/ 59’’ /173 Olypowergal
     

The eyes of the arrogant will be humbled and human pride brought low; The Lord alone will be exalted in that day. Isaiah 2:11

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