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Old 03-18-2007, 10:09 PM   #1
Allen Deol
Member Allen Deol is offline
Join Date: Mar 2007
Location: Edmonton  Alberta
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Hi all,

I just discovered cross training after countless hours of searching on the internet, magazines and books on a training protocol aligned with my goals.

I am ready to begin coach's beginner program. My question revolves around rest periods. When an excercised is prescribed (say deadlifts) for reps of 21,18,15 - how many seconds of rest should you have between each set? Thanks for your help!!!

(Message edited by superman on March 18, 2007)
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Old 03-19-2007, 04:17 AM   #2
Jason McCain
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Location: Colorado Springs  Colorado
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If the workout is "for time" ideally you don't rest. Thus increasing your intensity. In the beginning when you are addressing your mechanics and consistency you should work yourself upto this point, ease yourself into the workouts. This isn't the typical do a couple reps and rest routine. You should be going full bore.
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Old 03-19-2007, 08:08 AM   #3
Daniel Fannin
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Location: Del City  OK
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Ditto. Don't be afraid to significantly drop the weight as well, so you can keep going. When I started Crossfit, it was with Fran, and I did 75lbs instead of 95...and probably should have started with 55-65.

It's funny how I remember that very first workout like it was yesterday. It literally changed my life!
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Old 03-19-2007, 08:17 AM   #4
Stanley Kunnathu
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Location: Calgary  Alberta
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Check out your local crossfit affiliate

Coach and Nicole and others visited them a couple of weeks ago. They should be able to tell you everything you need to know.

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Old 03-19-2007, 09:13 AM   #5
Kevin Burns
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Location: Greenwood Village  CO
Posts: 586

You'll figure out real quick how much to rest. It took me a month before I was able to start really pushing the pace on the metcon workouts. After a while you'll know when to back off. For me... i typically can feel the pre-vomit saliva start juicing up my in mouth. I typically try to stay just a little bit under that point during the entire workout.

The first month of so, I had to bring water, gatorade, and peanut butter crackers with me because it helped the feeling of nausea. I no longer need the gatorade or crackers now though.

You'll figure it out.
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Old 03-19-2007, 10:33 AM   #6
Kevin Hughes
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Join Date: Dec 2006
Location: Vancouver  BC
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Hi Allen, welcome and good luck! The time between sets in the beginner's workout should only concern you for the first 3 weeks. After that, you have a 400m run between sets. For the first 3 weeks, try taking about the same length of time the set took i.e. if the 21 reps took 1 minute, rest for 1 minute. That's just a suggestion though. Use a formula that lets you finish the workout, and in keeping with the intent of the beginner program, which is to 'provide you with a graduated regimen to provide sufficiently dramatic gains in fitness as to inspire greater interest in more advanced programming.'

Try to follow the beginner program as closely as possible. It truly works, and it can set you up and steer you towards the more advanced workouts safely and effectively. Perhaps add the Crossfit warmup, or portions of it, later on, as your fitness and enthusiasm permit.

Since you practised the DL, PP, and squat for a week using light to moderate weight, you pretty much know how much weight to use, but remember it is a requirement that you only use a weight that allows you to finish the exercises with perfect form.

Coach clearly states "Start comfortably: take it easy the first few weeks." If you feel nausea,you ain't following the program. You only time the Monday, Wednesday, and Friday workouts from weeks 4-12, so the rest interval between sets is not a factor.
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Old 03-19-2007, 11:14 AM   #7
Allen Deol
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Join Date: Mar 2007
Location: Edmonton  Alberta
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Thanks for all the help! This board and it's members are a great resource!
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