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Tuesday, June 3rd, 2014 - Rest Day
Posted: 03 June 2014 01:13 PM   [ Ignore ]   [ # 31 ]
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OPG57 - 03 June 2014 01:08 PM
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

Please remove the inappropriate Avitar of Bare butt male. Sexually suggestive pictures aren’t welcome on a site where Women and kids Post.

Sorry, it just wanted to be funny

I’m removing it now

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Posted: 03 June 2014 01:21 PM   [ Ignore ]   [ # 32 ]
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Giorgio - 03 June 2014 01:13 PM
OPG57 - 03 June 2014 01:08 PM
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

Please remove the inappropriate Avitar of Bare butt male. Sexually suggestive pictures aren’t welcome on a site where Women and kids Post.

Sorry, it just wanted to be funny

I’m removing it now

Thank you for taking care of it. Happy training

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 June 2014 04:18 PM   [ Ignore ]   [ # 33 ]
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Smokey - 03 June 2014 12:14 PM
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.

Thanks Smokey, It felt good to push a little today.I agree about a break from heavy barbells. Need to get down around your Bodyweight. Take care David wink

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  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 June 2014 04:21 PM   [ Ignore ]   [ # 34 ]
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20140603 Tue
Puppies Plus
7 rounds for time of:
Row 250 meters
10 Sit-ups
13:36

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 03 June 2014 04:32 PM   [ Ignore ]   [ # 35 ]
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OPG57 - 03 June 2014 12:44 PM
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.

Thanks brother. Not to shabby on the row. Can’t wait to see you posting some WOD’s. Strength will not be an issue just some of the rep ranges.  But I have a feeling you will be in the swing of things rather quickly. Good luck.

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M 37
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Posted: 03 June 2014 05:13 PM   [ Ignore ]   [ # 36 ]
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GHD sit-ups, KB swings
Pack
40-30-20-10 reps for time of:
Sit-ups (butterfly, touch hands on floor behind head and toes)
1.5 pood kettlebell swings
15:51

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Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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Posted: 03 June 2014 05:16 PM   [ Ignore ]   [ # 37 ]
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jennmedic - 03 June 2014 04:32 PM
OPG57 - 03 June 2014 12:44 PM
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.

Thanks brother. Not to shabby on the row. Can’t wait to see you posting some WOD’s. Strength will not be an issue just some of the rep ranges.  But I have a feeling you will be in the swing of things rather quickly. Good luck.

Thanks Wes , looking forward to moving the body, That 270 BWT. left me feeling sluggish. I need to get back on the Bike again also. Take care Brother.

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 June 2014 05:31 PM   [ Ignore ]   [ # 38 ]
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PULL UPS / SIT UPS
  6         25
  5         25
  4         25
  3         25
  7 (REP MAX PR)

THEN 3 ROUNDS OF:

  21 BURPEES
  21 WALL BALL SHOT (11 LBS, LARGER AVAILABLE)
  21 X 65 LBS HANG SQUAT CLEAN
 
  22:20


THEN

    10 X 65 LBS PUSH PRESS
    4-3-3-3-3-1 X 85 LBS PUSH PRESS

    10 X 95 LBS BENCH PRESS
    3-2-2-2-2 X 115 LBS BENCH PRESS
    3-2-2-2-2 X 135 LBS BENCH PRESS

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Posted: 03 June 2014 05:39 PM   [ Ignore ]   [ # 39 ]
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Warmup Jog
Dynamic Stretch
Squat 95x5-115x4-135x3-x2-x1
Deadlift 135x5-155x4-175x3-195x2-215x1
Shrugs 95x5x5
Power Clean 95x5-115x4-135x3-x2-x1
Pullups x7-x6-x5-x4-x3

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Posted: 03 June 2014 06:12 PM   [ Ignore ]   [ # 40 ]
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Another great day @BrandX with GD!

warm up
MOBs

Lift
cDL
[3@135;3@185;3@235;3@285;3@335 warm up]
Attempt 3x3reps @360; got 3x3
Debrief- Some foreword motion on first lift-off…

WOD
4x 5min AMRAPs of:
3 power snatch, 135#
5 box jumps, 24in
7 burpees
TOTAL=8complete +3/5/0

$-out
3x: 2min plank & 15 GHD sit-ups
then…
100 bandy (red) tricep pull downs (30, then 15s and 10s)

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44yo male, 6’0” 181-85# Began WODs Nov. 2003 (first CF post Feb. 2004)

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Posted: 03 June 2014 06:47 PM   [ Ignore ]   [ # 41 ]
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Squat x5-135, 185, 225x5x5
Shoulder Press x5-65, 85, 95x5x5
Chinups 3x7
Heavy bag

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M/25/5’9”/170

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Posted: 03 June 2014 08:14 PM   [ Ignore ]   [ # 42 ]
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140601 - Rowing and GHD

Puppies
5 rounds for time of:
Row 250 meters
10-15 Sit-ups - 15

13:38

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CF Birthday: 12/28/10
1/31/11: ht. 5’10” wt. 200# body fat: 26.1% BMI: 28.7
5/17/11: ht. 5’10” wt. 180# body fat: 18.4% BMI: 25.8
3/27/12: ht. 5’10” wt. 160# body fat: 21.1% BMI: 23.0

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Posted: 03 June 2014 08:40 PM   [ Ignore ]   [ # 43 ]
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TM79 - 03 June 2014 07:22 AM
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

Nice effort Lea Ann!  Sounds like a good course of action to me, OPG.  Maybe do Pack/Porch/Rx reps at Puppy level weights, coupled with some more cardio.

Thanks TM79, Hope all is well at new home. take care wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 June 2014 08:42 PM   [ Ignore ]   [ # 44 ]
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eagr - 03 June 2014 05:31 PM

PULL UPS / SIT UPS
  6         25
  5         25
  4         25
  3         25
  7 (REP MAX PR)

THEN 3 ROUNDS OF:

  21 BURPEES
  21 WALL BALL SHOT (11 LBS, LARGER AVAILABLE)
  21 X 65 LBS HANG SQUAT CLEAN
 
  22:20


THEN

    10 X 65 LBS PUSH PRESS
    4-3-3-3-3-1 X 85 LBS PUSH PRESS

    10 X 95 LBS BENCH PRESS
    3-2-2-2-2 X 115 LBS BENCH PRESS
    3-2-2-2-2 X 135 LBS BENCH PRESS

Good work eagr grin

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 03 June 2014 08:43 PM   [ Ignore ]   [ # 45 ]
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karatejones - 03 June 2014 06:47 PM

Squat x5-135, 185, 225x5x5
Shoulder Press x5-65, 85, 95x5x5
Chinups 3x7
Heavy bag

keeping it real. Good work karate wink

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M/ 57/ 72.5”/ 268  
F /52/ 59’’ /173 Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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