CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 06-03-2011, 09:02 AM   #1
Ethan Hammack
Member Ethan Hammack is offline
 
Profile:
Join Date: May 2011
Location: Berry  AL
Posts: 9
SS Progression

Hey guys, just a quick question for you all that have done SS...

Is the preferred progression of weight every week (Mondays) or after a certain # of workouts(3or4)? We're working on getting the SS book here to read but it could take up to 3 or 4 weeks and my buddy can't seem to find the download for his Kindle? Either way, would like some advice. : )
  Reply With Quote
Old 06-03-2011, 09:04 AM   #2
Matt Corley
Member Matt Corley is offline
 
Profile:
Join Date: Jun 2008
Location: Webster Groves  MO
Posts: 647
Re: SS Progression

a few things:
  1. google starting strength wiki and read it
  2. buy the book
  3. and to answer your question, you add weight every single workout (as long as you are able to complete all the reps/sets)
__________________
https://www.facebook.com/MappingMyBjjJourney WFS
LEGENDS25 for 25% off Hylete Gear
  Reply With Quote
Old 06-03-2011, 09:05 AM   #3
Rebecca Roth
Member Rebecca Roth is offline
 
Profile:
Join Date: Sep 2010
Location: Saint Louis  MO
Posts: 2,048
Re: SS Progression

I'm having a hard time understanding what you are asking, but I THINK you are asking when you are supposed to increase the weight in your worksets? This should be happening with EVERY workout, if you can't then you have stalled and after 2-3 workouts without being able to increase, then you need to do a reset.
__________________
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will. - Vince Lombardi
  Reply With Quote
Old 06-03-2011, 09:06 AM   #4
Ethan Hammack
Member Ethan Hammack is offline
 
Profile:
Join Date: May 2011
Location: Berry  AL
Posts: 9
Re: SS Progression

Quote:
Originally Posted by Matt Corley View Post
a few things:
  1. google starting strength wiki and read it
  2. buy the book
  3. and to answer your question, you add weight every single workout (as long as you are able to complete all the reps/sets)
1. I think I've read the wiki, just don't remember it saying that specifically.
2. I'm deployed so getting the book here takes a second but it's in the works ; )
3. Thanks, that's what I was looking for!
  Reply With Quote
Old 06-03-2011, 09:06 AM   #5
Ethan Hammack
Member Ethan Hammack is offline
 
Profile:
Join Date: May 2011
Location: Berry  AL
Posts: 9
Re: SS Progression

Quote:
Originally Posted by Rebecca Roth View Post
I'm having a hard time understanding what you are asking, but I THINK you are asking when you are supposed to increase the weight in your worksets? This should be happening with EVERY workout, if you can't then you have stalled and after 2-3 workouts without being able to increase, then you need to do a reset.
Mind explaining how the reset works?
  Reply With Quote
Old 06-03-2011, 09:10 AM   #6
Rebecca Roth
Member Rebecca Roth is offline
 
Profile:
Join Date: Sep 2010
Location: Saint Louis  MO
Posts: 2,048
Re: SS Progression

Go look up the Wiki, read the FAQ: The Program, it has a section on stalling and resets.
__________________
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will. - Vince Lombardi
  Reply With Quote
Old 06-03-2011, 09:12 AM   #7
Ethan Hammack
Member Ethan Hammack is offline
 
Profile:
Join Date: May 2011
Location: Berry  AL
Posts: 9
Re: SS Progression

Will do ASAP! Thanks again, this Forum is great.
  Reply With Quote
Old 06-03-2011, 10:25 AM   #8
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,410
Re: SS Progression

Since I know how spotty internet access can be while deployed, I'll save you some wasted search time.

Hopefully you're good on what workout A and workout B are: A is squat/bench/deadlift, B is squat/press/power clean.

You do 3 sets of 5 for everything except deadlift (1 set of 5) and power cleans (5 sets of 3) at a given weight for the workout, then for the next workout you add 5lbs to the bar (or 10lbs on deadlift) and do it again. You want to start low enough on weights that you make steady progress for several months before stalling out, though depending on what your situation is it's likely stalling out would be more a function of lack of quality food and not enough sleep.

When you do stall out (i.e. you fail to complete all the reps at a given weight for 2 consecutive workouts) then you reduce the weight by 10% and start working your way back up. So if you're at 300lbs on squat and you get 5, 5, and 4 reps on two straight squat days, cut it back to 270lbs for the next workout. If your other lifts are still progressing alright you don't have to reset them too, only reset the lift that needs resetting.

Once you've been through several stalls and resets (I think it's 3) then that most likely means you've come close to exhausting your linear gains and are ready for an intermediate program.
  Reply With Quote
Old 06-04-2011, 03:52 AM   #9
Ethan Hammack
Member Ethan Hammack is offline
 
Profile:
Join Date: May 2011
Location: Berry  AL
Posts: 9
Re: SS Progression

@Eric Luckily the wiki wasn't blocked from these NIPR's! So we've read it and I guess I'll just count this first week as a warm up, did the same weight all the way through. Felt good though. Thanks for all the help!
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Snatch Progression Aidan Macdonald Exercises 5 07-25-2010 08:41 AM
My progression has slowed Jason Naubur Fitness 8 03-31-2008 07:56 AM
Where's the progression? Dan Fong Fitness 13 01-22-2008 05:47 AM
HSPU progression Andrew Saltz Exercises 3 11-09-2007 02:38 PM
Pull Up Progression Henry Adderley Exercises 7 11-09-2007 02:15 PM


All times are GMT -7. The time now is 07:56 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.