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  1. #1
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Drop-in

    So I have befriended a few trainers of the CrossFit affiliate in my gym. I am wondering, how should I go about tackling the WOD/metcons?

    One big thing I've been a fan of is "leave your ego at the door" when it comes to training, but should I lift more if I can?

    More questions as they arise.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  2. #2
    Garage Lifter
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    check out:
    http://www.crossfitbrandx.com/index..../viewforum/16/

    this will give you an idea of how to scale properly. If it's too light just go faster (depending on what you're doing of course)
    Last edited by StLRPh; 10-11-2011 at 04:59 PM.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  3. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    heh? Just gives me a random assortment of threads/ WOD posts.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #4
    Garage Lifter
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    the threads are the names of the recent WODs. In each thread is a list of what they suggest to do to scale it down for someone who may need to do it in a way other than prescribed. The mainsite will have a list of the name WODs in the FAQ.

    Monday - "Diane"

    Big Dawg as Rxd

    Women -155-185#

    The Porch
    15-12-9
    225 pound Deadlift
    Handstand push-ups or Barrier

    Pack:
    21-15-9
    185 pound Deadlift
    Barrier Handstand push-ups or bridged on feet

    women 135#

    Puppies:
    15-12-9
    95-135 pound Deadlift
    Bridged Handstand push-ups on feet

    women 55-65#

    Buttercups:
    PVC-45# pound Deadlift
    Bridged Handstand push-ups on knees
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  5. #5
    Garage Lifter
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    Start with Puppies or Pack and go from there
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  6. #6
    Rob Schilke | GFX Designer thecityalive's Avatar
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    15-12-9 deadlifts at 225? As someone who is used to volume at a load, I'm sure I'd be able to bump shit up.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #7
    Garage Lifter
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    The whole thing should be finished in about 5 minutes. 10 minutes at the top end. Use whatever weight works for you to do it in that time frame
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  8. #8
    mrelwooddowd Patz's Avatar
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    The way I approach it is, if I can move the weight with good form and do it fast enough to get the desired pace, then I'll Rx it.

    Some WODs I can Rx but it would take so long that I'm losing some of the benefit of it. That's when I step it down.
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  9. #9
    Administrator chris mason's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    The way I approach it is, if I can move the weight with good form and do it fast enough to get the desired pace, then I'll Rx it.

    Some WODs I can Rx but it would take so long that I'm losing some of the benefit of it. That's when I step it down.
    I think that is a reasonable approach.


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  10. #10
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    Keep in mind these are metcons not Max Effort lifts. Some metcons will shock you with the weight. It looks easy on paper but when you blend it with one or two exercises and try to book through them, the huffing and puffing might slow you down. Metcons are trying to work the energy pathways that dominate between say 2-10 minutes (most of the time), whereas Max Effort work is hitting up to the 10second mark. So by nature of the beast, the weights should be vastly different.

    With Fran, the first set of 225 always seems easy for me, but the fact that I try to go through it fast but with good form, the 2nd set slows me down. The guys who dominate Fran do all the deads and all the handstand pushups without stopping just 2-3 minutes of pain. If you can do it under 3 minutes, then feel free to scale the weight up. That would rock.

    Being newer to the WOD's, I start out with lower weights or the given weights at most before scaling them up.

    Enjoy.

  11. #11
    mrelwooddowd Patz's Avatar
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    I think he means Diane instead of Fran, but I agree 100%. it can be a real shock when you're struggling to breathe as it is..lol
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  12. #12
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Perhaps. I'll just Rx it.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  13. #13
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    All workouts are scaleable... This means up and down. I usually try to do all workouts RX and keep notes on how I performed, time, reps, rounds, etc... When I do that workout again, if I know I killed it, I can either increase weight or try to complete it faster. Mostly now though I do a stregth bias. I lift heavy on the barbell lifts and use the METCONs more or less as auxillary work. Only you can honestly say whether or not doing RX or increasing the load is right for you. I will say this though, many of the workouts are deceiving. The ones that look the easiest on the whiteboard are usually the hardest. Always try and do a WOD RX first before increasing any aspect of it.
    m/37/5'10/194

    Back Squat 435lbs
    Shoulder Press 195lbs
    Deadlift 505lbs
    Bench Press 315lb

  14. #14
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Finally got around to dropping in:

    http://crossfit-griffin.com/

    Weight: 182.6


    Endurance:
    ROM Drills
    Band work
    1 Mile Run

    Warm-Up: (3 Rounds)
    10 Kb swings (light)
    10 Goblet squats
    10 Rollovers (AKA: Dislocates)
    10 Walking Lunges
    10 Sit Ups

    Working Capacity - AMRAP - 20 Mins:
    6 Pull ups
    7 Push ups
    8 Kb one-arm thrusters @ 35#
    9 V-ups

    Strength:
    Front Squat 3x5 @ 135#

    Durability:
    Stretch


    Honestly, I have no idea how many rounds I did. A lot? The hardest thing was just all V-ups. I have some really explosive pull ups and push ups. It didn't help that I did a near ME squat the day before (check my journal), so all the squatting was just annoying. This was a good opportunity to rehab my shoulder. No heavy loads on horizontal pressing, just body weight. Perfect. Fun fun.
    Last edited by thecityalive; 10-28-2011 at 09:06 AM.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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