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Old 03-21-2009, 09:17 AM   #1
Keith Hartley
Member Keith Hartley is offline
Join Date: Mar 2009
Location: Fernie  BC Canada
Posts: 2

Hi all,

I'm new to CrossFit, been doing the scaled down versions the last couple of weeks. I have lifted weights in some form for over 30 years, mostly the basics & O-lifts the last 5 years or so. I also mountain bike & downhill ski hard & often. Skied 70 days last season & mountain biked a ton last summer. I know sounds like a tough life
I own a small weightlifting club & have trained children as young as 6 & adults as old as 72 with good success. I'm considering adding some more CF orientated equip to my club, Chinning, dipping, ropes ect.
I had a serious groin pull in January & have been rehabing it for the last 2 months so the workouts have been light since then & worst of all no skiing. The groin is almost totally healed now so decided to give CF a try but have a few concerns.
Since I don't compete in lifting anymore my goal is to be strong & fit for sports, life & work. When I ski it's usually 4 or 5 hrs a day, biking is usually 2 to 3 hrs & work is 6 days on 6 off, 12 hr shifts.
With skiing or biking this hard is the WOD recommended?
Scale it down & more upper body than legs?
No cardio or heavy legs on these days?
I know in the past I've had to cut back on squats & number of wo's when skiing & biking hard.
I haven't run in years & running in the winter in the Great white north can be dangerous.
Is there any recommendation for biking times for the various running distances posted for the WOD?
Example: 800 meter run = biking for how many min.

I like the CF concept & enjoy the scaled down version of the WOD. The body weight exercises give me the hardest time, haven't done chins or dips in years.

Thanks for your help.

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Old 03-21-2009, 02:22 PM   #2
Jesse Kodadek
Member Jesse Kodadek is offline
Join Date: Oct 2008
Location: Missoula  MT
Posts: 181
Re: Introduction

I generally don't have a problem going to CF in the morning and then skiing. If I am skiing 4 days in a row, I might take a day or two off crossfit towards the end, but you'll have to figure out your own recovery.

Similarly, I have no problems crossfitting in the morning and going mountain biking for 2-3 hours in the afternoon/evening. Eat well, listen to your body, and see how it goes.

Good luck.
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Old 03-22-2009, 08:50 AM   #3
Keith Hartley
Member Keith Hartley is offline
Join Date: Mar 2009
Location: Fernie  BC Canada
Posts: 2
Re: Introduction

Thanks Jesse,

I've been skiing in the morning & working out in the afternoon. The 1st week I was sore everyday but this week feeling better.

Not too sure on the stationary bike times as compared to running as I haven't run in years.

This is what I did yesterday.
DL: 60 kg. 15,12,9
Bike: 2 min, 2 min, 3 min.
10:30, pretty easy wo but lower back sore from skiing so didn't go crazy on the DL.
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