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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 05-17-2008, 06:57 PM   #1
Jamie Allen
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Questions???

Hello I am new to crossfit, and I was wondering if I am doing things right. I am currently deployed in Iraq. All the help will be helpfull. I have tried to keep a log of my work outs, and I thought I was doing OK, but when we did 120/120 it took me 54 minutesto complete. I did Fran in under 13 minutes. Are these OK for beginers? Thank you for your help
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Old 05-17-2008, 08:04 PM   #2
Shane Skowron
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Re: Questions???

What is your height and weight? Fran is a very short workout, and if it takes you longer than 10 minutes to complete, it is recommended that you scale down the weight. Perhaps use 75# or 65# thrusters next time.

54 minutes for the PU/dip combination is pretty long. Don't use rings for the dips, use bars. If you have to, you can scale that one down by doing jumping pullups and kipping dips. And I hope you realize the Crossfit standard for pullups involves kipping, not strict deadhang pullups. There are many threads that discuss the reason for this.

CF workouts are supposed to be short so that the intensity remains very high. If it takes you too long, it means you have to rest too much, and thus your workout is not very intense. If you're a beginner it's okay to scale down the exercises so that you can increase their intensity. Good luck, and welcome to Crossfit.

Last edited by Shane Skowron : 05-17-2008 at 08:07 PM.
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Old 05-17-2008, 09:33 PM   #3
Jamie Allen
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Re: Questions???

Thx for the help I am 5'8" and weigh around 195. I used ring dips in this workout because of the intensity of rings verses parrell bars. I see now that I may have needed to use the bars. Any other help would be greatly used, like do you always use the CFWU, or do you use an other means to warm up?
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