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Old 05-30-2008, 07:00 PM   #1
Randy Strauss
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Beginner workout

I've been doing Greg Glassman's Beginners workout for a couple of weeks now. http://www.crossfit.com/journal/libr...nnersMay03.pdf

It seems to be primarily geared towards core strength and I understand why. What does everyone think about throwing in some dips and pullups on off-days, like this (using week 3 as an example):

Monday
Deadlift 15, 12, 9

Tuesday
Dip 15, 12, 9
Run 400m x2

Wednesday
Push Press 15, 12, 9

Thursday
Pullup 15, 12, 9
Run 400m x2

Squat
21, 18, 15

And progressing forward by following the recommended number of reps for all exercises in each week.

Any thoughts on good or bad?
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Old 05-30-2008, 07:20 PM   #2
David Miller
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Re: Beginner workout

If you're not completely gassed by the beginners workout then I think by all means work on some of the stuff that you're going to ease into.... it should make the transition all the easier....just make sure you're still getting plenty of rest and getting proper nutrition
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Old 05-31-2008, 01:12 AM   #3
Randy Strauss
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Re: Beginner workout

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Originally Posted by David Miller View Post
If you're not completely gassed by the beginners workout then I think by all means work on some of the stuff that you're going to ease into.... it should make the transition all the easier....just make sure you're still getting plenty of rest and getting proper nutrition
Just for clarification, I'm 45 and haven't really been on a serious workout routine since 1998. I eat paleo and I get plenty of rest. So far, the workout has been good, but I feel sort of like I could do more.

I'm gassed by the workout so far, but only for a day. I feel like I can do more. I guess I'm asking, are dips and chins are the way to go?
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Old 05-31-2008, 08:21 AM   #4
Christopher G. Woods
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Re: Beginner workout

Personally, I'd add the exercises on the days when I'm already working out instead of sacrificing my rest days.
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Old 05-31-2008, 10:11 AM   #5
Randy Strauss
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Re: Beginner workout

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Originally Posted by Christopher G. Woods View Post
Personally, I'd add the exercises on the days when I'm already working out instead of sacrificing my rest days.
Interesting thought. So, perhaps:

Monday
Deadlift 15, 12, 9
Dip 15, 12, 9

Tuesday
Run 400m x2

Wednesday
Push Press 15, 12, 9

Thursday
Run 400m x2

Friday
Squat 21, 18, 15
Pullup 15, 12, 9

Or would you recommend just doing a scaled WOD?
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Old 05-31-2008, 11:36 AM   #6
Júlíus Magnússon
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Re: Beginner workout

Scaled WOD.
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Old 05-31-2008, 12:05 PM   #7
Frank E Morel
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Re: Beginner workout

you could do this scaled version of wod ...

wfs
http://www.mensjournal.com/healthFit...20minutes.html
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Old 05-31-2008, 03:45 PM   #8
Matt Thomas
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Re: Beginner workout

You could easily put that much work into a mon, wed, fri routine if you wanted. unless you like it that spread out. Or why not just try starting strength? A lot of the lifts are the same as what you're doing. It's a solid, fun program.
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Old 05-31-2008, 05:58 PM   #9
Eric Lester
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Re: Beginner workout

Pullups and Dips would definitely be a good addition. The pullups in particular are going to be vital to your Crossfit life.
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Old 05-31-2008, 11:39 PM   #10
Randy Strauss
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Re: Beginner workout

Thanks for the input, gentlemen. I think I'm going to do the fourth week of the beginners workout as is, with the addition of pullups and dips...and if I'm still feeling like I'm not doing enough, I have two choices...

Step up the weight and intensity or try the scaled WODs. I'll see how it goes.

Thanks again.
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