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Old 08-24-2006, 07:47 AM   #1
Albert Lee
 
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I dont want to be presumptuous, but over the last few months as I have been searching through all the posts trying to answer my various questions, I have been saivng the responses and associated documents. Hopefully this manual can be of help to all the other newbies out there. Please feel to add/correct/edit. None of this is my work other than the cutting and pasting and is solely the collected wisdom of the CF's that are kind enough to post responses on the forums.
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File Type: pdf Athletic_Skill_Standards.pdf (510.2 KB, 353 views)
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Old 08-31-2006, 08:50 AM   #2
Rafael Haroutunian
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So how does one recognize a metcon from muscular endurance WO?

Like what is today's WO - 5x(45#Thrusterx30, 30 L-PU)?
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Old 08-31-2006, 09:51 AM   #3
Ben Kaminski
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The lines are blurred, and the terminology is inadequate to accurately categorize each workout.
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Old 08-31-2006, 01:39 PM   #4
Rafael Haroutunian
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Albert, thank you for the compilation!

Ben, thanks for your response. OK, then what is the recommendation for say today's WO, do all the reps - it'd take me an hour, or cut? At this point I could do the prescribed weights and counts, but over a longer period of time. It did say for time.

Too bad I had no time to do climbing and the WOD at the opposite ends of the day, then I'd post my time for analysis...

Thanks to all in advance.
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Old 08-31-2006, 01:55 PM   #5
Joe Marsh
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Rafael, I would suggest keeping all the reps and simply scaling the weight. Try 30lb Thrusters and reduced-load L-Pullups with your feet supported out in front of you, perhaps still on the ground. You can use a Smith Machine for this (see, they do have a purpose). Feel free to scale back the reps also/instead. However, I find that much of the benefit one derives from CF is in working outside the "normal" rep ranges, so I rarely change the rep prescription. Scaling is an individual thing. It's up to you how you do it! Just record how you scale it so you can repeat this scaling the next time. As you progress, minimize the scaling. Hope this helps.
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Old 09-01-2006, 11:24 AM   #6
Rafael Haroutunian
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Thanks, Joe.
I think I found something. I am taking a week off - rest days haven't been enough last 2 weeks. After that I will try something I discovered from yesterday's WO, and post the results - it is about intensity.
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