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Old 11-10-2008, 03:15 PM   #1
Kenneth M. Cornelius
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Help on Workout...

I just started doing some crossfit WOD's. I am 29 years old, 167lbs., 6 foot even. Right now Im doing...

4 Cycle's of..
-15 reps curls (50lbs. total)
-15 reps bench press (75lbs.)
-15 reps clean (50lbs.)
-25 situps
-100 meter sprint

Is this a good workout? Will i see results from this workout?
thank you for your feedback.
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Old 11-10-2008, 03:22 PM   #2
Jacob Cloud
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Re: Help on Workout...

Seriously?
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Old 11-10-2008, 03:31 PM   #3
Chris Walls
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Re: Help on Workout...

You have the right sort of idea, however some of you choices are not the best. Curls have no use, very short range of motion and very low weight, sub that with pullups. Bench? Not in a metcon like this, and certainly not if it's that light, go with pushups or burpees. Cleans are great, but maybe shoot for 95 or 135 lbs. situps are fine, sprints are great.

Why not try an existing WOD that has some of those elements in it?

ie:

"Phoebe" 5 rounds of 21 Hang Squat cleans @ 95lbs, run 400m

Or just hit the FAQ for the list of all the girls and heroes.
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Old 11-10-2008, 04:18 PM   #4
Eddie Watts
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Re: Help on Workout...

i sense a joke?
75 pound benchpress?
two 25 pound dumbells for curls?
50 pound cleans?!
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Old 11-10-2008, 05:11 PM   #5
Emily Maisannes
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Re: Help on Workout...

I fear it might be a joke, since I am 5'4", 155 lbs, and clean 53 as part of a WOD and much more if it's strength or technique work.

But if it isn't a joke, I really recommend you try to follow the main page WOD. If you are doing this workout every day without variety, your body will adapt quickly and you will get little benefit. The curls will draw some chuckles. Isolation exercises are not a part of CF.
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Old 11-12-2008, 02:53 PM   #6
Kenneth M. Cornelius
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Re: Help on Workout...

Nope. Not joking fellas... sorry. I am a musician, spent a lot of time drinkin' and smokin' in the past. Only did 2 mile runs, just started with the weights. Just tryin' to do somethin' to get back in shape and shock my body in a small way. Thanks for the ideas though.
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Old 11-12-2008, 02:56 PM   #7
Chris Walls
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Re: Help on Workout...

best bet then is to follow the main site WODs, scaling as necessary. takes the guess work out of programming. Check out the Brand X scaling if you don't know how to do that effectively. (it's in the FAQ)

have fun.
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Old 11-12-2008, 02:58 PM   #8
Jacob Cloud
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Re: Help on Workout...

Congrats on getting back into it. Stick with the basic CF WODs, either whats listed daily or select from the main ones used in the past: http://www.crossfit.com/cf-info/faq.html#WOD0 (wfs)

They utilize mostly intelligent, compound movements, and are pretty well put together for the most part. Following them will improve your health and fitness very quickly. If you're going for aesthetics, you'll need to get your diet in check as well. Plenty of info on that around here as well.

Also...I would avoid putting curls in any metcon workout, to say the least.
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Old 11-12-2008, 08:24 PM   #9
Júlíus Magnússon
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Re: Help on Workout...

Replace the 15 reps cleans with 15 reps of hammer curls and you're good to go.
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Old 11-12-2008, 08:33 PM   #10
Frank E Morel
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Re: Help on Workout...

oh hell.... do this routine and scale the thing according your limits and build from there.
consider this rehab for your past sins
wfs
http://crossfitweekendwarriors.typep..._20minutes.pdf

use 55 percent of your bw your case 90 lbs.
or get close to it as you can ie 90 for a couple of sets then peel off weight.
but just be able to complete the reps.

good luck and you will see changes
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