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

Reply
 
Thread Tools
Old 11-11-2010, 07:36 AM   #1
David Hare
Member David Hare is offline
 
David Hare's Avatar
 
Profile:
Join Date: Nov 2010
Location: Raleigh  NC
Posts: 99
Scale WOD or Starting Strength?

Background:

New to Crossfit, been doing it for ~3 weeks at my gym (not an affiliate).
5'11"
160 lbs

I'm finding the weights used in the WOD as Rx'd are almost always too heavy and I have to scale way down to be able to complete the movement.

For example, a few weeks back the WOD was 21-15-9 of 225 lb deadlift and 135 overhead squat. Those are pretty close to my 1PR Max.

So my question is, should I simply scale the WOD down to something I can do. Or should I do a program like Starting Strength to try and work my way up to those weights? Or maybe a combo of both?

My goal is get much stronger and fitter, and put on ~15 lbs of lean muscle. Thanks.
  Reply With Quote
Old 11-11-2010, 07:46 AM   #2
Brian Bedell
Member Brian Bedell is offline
 
Profile:
Join Date: Jan 2008
Location: Lantana  FL
Posts: 2,870
Re: Scale WOD or Starting Strength?

You might want to search for this, many threads.

But IMO, you should do SS for your goals.

And don't worry about those 135lb OHS, I'm confident a vast majority of people on here scaled that way back.
  Reply With Quote
Old 11-11-2010, 08:00 AM   #3
Allen Tluczek
Member Allen Tluczek is offline
 
Allen Tluczek's Avatar
 
Profile:
Join Date: Oct 2009
Location: Grand Rapids  MI
Posts: 629
Re: Scale WOD or Starting Strength?

Do you want to get stronger quicker? Do you like doing the WODS?
You will get stronger and more fit doing WODS, and can probably work up to RXd eventually. It might take more time, sure.
__________________
Crossfit is Algebraic!
My Withfit Log
  Reply With Quote
Old 11-11-2010, 08:53 PM   #4
Om Puri
Member Om Puri is offline
 
Om Puri's Avatar
 
Profile:
Join Date: Jul 2010
Location: Vancouver  BC Canada
Posts: 235
Re: Scale WOD or Starting Strength?

Quote:
Originally Posted by Brian Bedell View Post
You might want to search for this, many threads.

But IMO, you should do SS for your goals.
i looked through a few pages of this discussion and it seems like people are really split between doing SS & scaling WODs progressively. i guess the SS route will get you stronger quicker, increase muscles mass & increase body fat while scaling WODs progressively (starting with 50% of Rx, then 55% next month, then 60% next month...) will increase strength, increase muscle mass and decrease body fat much slower. is that a succinct summary of the two camps? i'd like to hear from people who've tried both methods.
__________________
5'8" 165# 38 y.
  Reply With Quote
Old 11-11-2010, 09:11 PM   #5
Katherine Derbyshire
Member Katherine Derbyshire is offline
 
Profile:
Join Date: Jan 2009
Location: Seattle  WA
Posts: 7,596
Re: Scale WOD or Starting Strength?

Quote:
Originally Posted by Om Puri View Post
i looked through a few pages of this discussion and it seems like people are really split between doing SS & scaling WODs progressively. i guess the SS route will get you stronger quicker, increase muscles mass & increase body fat while scaling WODs progressively (starting with 50% of Rx, then 55% next month, then 60% next month...) will increase strength, increase muscle mass and decrease body fat much slower. is that a succinct summary of the two camps? i'd like to hear from people who've tried both methods.
Your summary misses the overall fitness question. SS will make you stronger, faster, but at the expense of metcon. Scaled WODs will increase strength more slowly, but will address the other aspects of fitness as well.

Meaning it comes down (as always) to goals and priorities.

Katherine
  Reply With Quote
Old 11-11-2010, 10:02 PM   #6
Benjamin Wheeler
Member Benjamin Wheeler is offline
 
Benjamin Wheeler's Avatar
 
Profile:
Join Date: Oct 2008
Location: Victoria  BC Canada
Posts: 287
Re: Scale WOD or Starting Strength?

Use a template such as the ME. Blackbox. Its a perfect mix of linear progression and met-con or check out Justin Lascek's SS/Crossfit Hybrid program. These in my opinion, are more optimal.

http://www.bootcampfitnesskc.com/the-fitness-conduit/ (WFS)

http://www.70sbig.com/files/Articles..._S&CP_v2.0.pdf (WFS)
  Reply With Quote
Old 11-12-2010, 04:27 AM   #7
Wayne Riddle
Member Wayne Riddle is offline
 
Profile:
Join Date: Jul 2009
Location: Lewiston  ME
Posts: 1,779
Re: Scale WOD or Starting Strength?

If you want to RX'ed the WOD's sooner, do SS. If it doesn't matter and you want to keep doing WOD's then do that. Your goals are up to you.
  Reply With Quote
Old 11-12-2010, 07:20 AM   #8
David Hare
Member David Hare is offline
 
David Hare's Avatar
 
Profile:
Join Date: Nov 2010
Location: Raleigh  NC
Posts: 99
Re: Scale WOD or Starting Strength?

Thank you all for the replies.

I'll probably try the 70s Big program linked above with some of the WODs posted here mixed in sporadically for a few months and see how that goes.
  Reply With Quote
Old 11-12-2010, 01:02 PM   #9
Eric Montgomery
Member Eric Montgomery is offline
 
Eric Montgomery's Avatar
 
Profile:
Join Date: Feb 2009
Location: San Diego  CA
Posts: 7,413
Re: Scale WOD or Starting Strength?

What are your current lift numbers like?

Unless you're already pretty strong, the 70s Big program will probably do a good job of getting you stronger while maintaining or improving your conditioning. Since you're pretty new to CF, your conditioning will probably improve. It also has the benefit of letting you mix things up if you're the type of person who would likely get bored doing SS "A" and SS "B" over and over--70s Big S&C program lets you get a little creative with your metcons.

Your goal of putting on 15lbs of lean muscle is probably not realistic in the short term unless you plan on using some illegal supplementation. But seeing how you're 160lbs at 5'11", you would probably do well to add 15-20lbs quickly even if it's half and half fat and muscle.
  Reply With Quote
Old 11-12-2010, 03:26 PM   #10
Milton Brisson
Member Milton Brisson is offline
 
Milton Brisson's Avatar
 
Profile:
Join Date: Sep 2010
Location: Calgary  AB Canada
Posts: 3,180
Re: Scale WOD or Starting Strength?

http://www.70sbig.com/files/Articles..._S&CP_v2.0.pdf

A link to the 70s big program. I have added a tonne of strength in the five weeks I have been doing this!

work and family safe.

Ooops! Didnt see it linked up there already!
__________________
M/old/tall/heavy - Old Log
  Reply With Quote
Reply


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

vB 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
strength scale Kevin Cale Fitness 41 02-08-2009 09:51 PM
How to scale, if my focus is gaining strength? Timothy Walsh Workout of the Day 1 09-13-2007 08:13 PM
Scale workouts or do fewer when starting xfit? Nicholas Daigle Fitness 11 02-05-2007 07:20 AM
01/10 wod; scale or not? Greg Hamilton Workout of the Day 6 01-11-2007 02:17 PM
Different way to scale WOD Andrew G. Greenberg Workout of the Day 9 08-09-2006 11:03 PM


All times are GMT -7. The time now is 04:32 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.