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Old 07-16-2008, 07:19 AM   #1
Sam Boore
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WOD's

I just started Crossfit Monday and have been trying to figure out a well rounded workout. My goal is to be in the best shape of my life by my 35th b-day (December.) I understand crossfitting can get me there sooner than anything else. My question is - Are the WOD's structured to introduce all of the exercises to us and giving us an all around great workout. I workout M-F with weekends off.

Any advice would be greatly appreciated~
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Old 07-16-2008, 07:27 AM   #2
George Mounce
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Re: WOD's

The 3 on/1 off the website provides gives you the ability to put maximal effort into every workout, with a rest day built in. 5 on 2 off works well for many.

Yes the WODs will improve all areas of fitness.
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Old 07-16-2008, 07:47 AM   #3
Michael Blazek
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Re: WOD's

Since you are looking to go 5 on / 2 off go back a few weeks on the main pages WODs and start there. Do 5 in a row and then take your two rest days. By going back a few weeks you wont have to try and figure out what to do when the Main site says rest.

Try it out!
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Old 07-16-2008, 08:03 AM   #4
Sam Boore
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Re: WOD's

Will do. Thanks for the response. Yesterday I did Angie (100 pull. push, sits, and squats) in 31 minutes. Man was I whipped! Today I did the WOD with 5 sets of 5 deadlifts (225, 245, 265, 285, 305) and about lost my morning protein shake! I will look back and plan out the rest of the week so that I don't miss any time trying to figure out what to do.

Tear it up!
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Old 07-16-2008, 08:52 AM   #5
Frederick Holt III
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Re: WOD's

Sam,

Welcome to the family. It looks like your off to a great start.

The posted WOD from the main site will ensure that you are actively engaging and training your entire body every week.

If you follow the main site WOD by yourself just make sure that you are using proper form and keeping the intensity high. The results will come.

Good luck!
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Old 07-16-2008, 09:12 AM   #6
Dave Fishbaugh
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Re: WOD's

if you truly commit, you're going to be surprised who quickly you will improve. after just six week, i have seen dramatic improvement in my performances.
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Old 07-16-2008, 02:08 PM   #7
Haraldur Gísli Sigfússon
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Re: WOD's

Quote:
Originally Posted by Sam Boore View Post
Will do. Thanks for the response. Yesterday I did Angie (100 pull. push, sits, and squats) in 31 minutes. Man was I whipped! Today I did the WOD with 5 sets of 5 deadlifts (225, 245, 265, 285, 305) and about lost my morning protein shake! I will look back and plan out the rest of the week so that I don't miss any time trying to figure out what to do.

Tear it up!
hey, I'm also pretty new to crossfit but about todays WOD, should the 5 sets of fives be the maximum weight I would think I could manage, so when the first set is easy, I put more weight on?

but what about if I fail at one set of fives and do like 3 reps, should I count that as a set in the WOD?
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Old 07-16-2008, 02:53 PM   #8
Frederick Holt III
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Re: WOD's

Haraldur,

I'm not sure what the official answer to your question is, but my recommendation is for a workout like this one (Max Effort), you want to lift as heavy as you can as much as possible. Try and get Five reps as heavy as you can go, but if you fail, then record your weight, and number of reps, so next time you can look back and see improvement. So you might only get 5-5-3-4-5. Where the third and fourth set reached failure on reps three and four respectively. Also, if you are failing before 5 reps, make sure to drop the weight down for the next set.

Hope this helps
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Old 07-16-2008, 03:48 PM   #9
Shane Skowron
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Re: WOD's

If you fail a set, it is not necessary to repeat the set. Just continue with your session.
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Old 07-16-2008, 04:35 PM   #10
Scott Borre
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Re: WOD's

By failure you mean hands leaving the bar, or consistency of timing of the pull, or an inability to pull another (like can you have a momentary rest in between each pull)?
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