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

Thread Tools
Old 09-02-2008, 07:15 AM   #1
Michael Garner
Member Michael Garner is offline
Join Date: Aug 2008
Location: Malta  ID
Posts: 1
Newb Needs Help

Hey all, I’m the new guy on the block, I down loaded the video for the WOD and practiced about 10 times with the bar with no weight. I kept the weight relatively low because I have never performed the movement before. So here is what I did today. Let me know if my interpretation is close to what is expected.

5 Sets total 3 Reps per set

1st set 95lbs X 3
2nd set 115lbs X 3
3rd set 135lbs X 3
4th set 135lbs X 3
5th set 155lbs X 3

Like I said its low weight, I didn’t want to go crazy with something I have never done. Am I on the right track? Ohh ya I'm 31yrs 190lbs, 5ft 9, weight lifting, martial arts, football, wrestling, track and field, background if that helps. Thanks all and have a blessed day.
  Reply With Quote
Old 09-03-2008, 10:26 AM   #2
George Mielcarek
Member George Mielcarek is offline
Join Date: Sep 2008
Location: Round Rock  TX
Posts: 1
Re: Newb Needs Help

I am just starting out as well. I have a history of weight lifting but I am much older now (43) and I want to stick with this program long term and I am easing myself into it slowly and safetly. I did the same work out and it looked like this.

1- 95
1- 100
1- 105

I weight 271 and compete in BJJ. I know I could throw a lot more weight up but then again I don't think that is the point of this program. I am going for mechanics to include saftey first and then when I am comfortable with the movements I will then start to increase intensity a bit at a time. I figure I will be in the slow lane for a couple of months just to get in the groove. I was very humbled by the fact that I could not do even one pull up. I hate that fact now but I will point to it as a pityfull starting point later down the line and I know I will smile about it. Keep up the struggle. The juice is worth the sqeeze.
  Reply With Quote
Old 09-03-2008, 10:53 AM   #3
Chris Scott
Member Chris Scott is offline
Chris Scott's Avatar
Join Date: Sep 2008
Location: Austin  TX
Posts: 636
Re: Newb Needs Help


Congrats on joining the program! That's solid weight for a newcomer.

Those numbers look great for a first effort. A lot of people start with a warmup (not much, though), then record their last 5 sets. Mark Rippetoe, the resident lifting guru on Crossfit, recommends ALWAYS starting with the empty bar (45 lbs), then doing a couple small sets in between 45 lbs and your working weight. He's got a great video on the back squat:

If you like that, he's got lots of resources on the web, and an awesome book on barbells. He's also a Really Funny Dude.

As for safety, I've found the most important keys to be: head down (protect your neck), knees track over the feet (protect your knees), spine locked in normal curve (protect your back). I find that I have to really concentrate on the cue "knees out" to keep them where they need to be. If you're more curious, Rippetoe has a Q&A forum at ************ that has tons of useful info, and the squat-form sticky alone is a great resource.

Good luck and have fun!

  Reply With Quote

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

BB 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
Camille the newb Camille Lore Workout Logs 2738 01-27-2011 10:40 PM
Aloha - newb here Brent Kinmore Starting 7 02-13-2008 02:55 PM
Newb looking for workouts... Dwayne Fishel Starting 8 01-14-2008 10:23 AM
Dedicated CF Newb Justin Negrete Starting 1 12-17-2007 10:06 PM
Newb delurking.... Dave Re Starting 5 11-28-2007 03:45 PM

All times are GMT -7. The time now is 09:51 AM.

CrossFit is a registered trademark of CrossFit Inc.