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Old 06-04-2008, 05:12 AM   #1
Richard Macaulay
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Scottish newbie....hey guys

Hi guys, im a arugby player from scotland, looking for a new challenge.
I recently used bodybuilding routine of DC training to put on 30lbs in 14 months. Dabbled with powerlifting aswell.
Im6'1 and 210.

My goals are still to put on sum more size, which i think with right diet is always achievable, but at same time improving all over body fitness and health for life/improve power for my sports/and overall body strength.

I am curious how u all find out what excerices to do on each day?

I wrote sumting down here, take a look an bash at ur leisure lol. Its kinda crossfit excercises meete gym jones lol

Monday:
Front squat presses 3x15....Supersetted with power pull ups 3x10-15
dips3x10.....supersetted with abs using olympic rings
Deep Box Jumps....supersetted with Sled pulls

Wednesday:
DB Snatches (one side at a time)....supersetetd with kettle/db swings
Heavy squats 1x20
Behind the neck power presses 3x12....supersetted with squat thrusts
Press up/bench press 3xas many as possible/8....supersetted with Pullups
Abs

Friday:
Overhead squats 3x8....supersetted with shallow box jumps.
Clean and Jerk 2x10....supersetted with squat thrusts.
Deadlift/BB Row/SOme sort or Row 3x8........supersetted with Ball Throws (medicine ball back and forth to each other or against a wall)
Press ups/spider press ups/....supersetted with flys.

One rep maxes tested once every 6 weeks for squat..front squat..bench press..shoulder press..cleans..deadlift.

As u can see it has elements of WOD's ie front squat presses done with power pull ups. Except instead of going back and forth 6 times or more, u do it for (eg) 3 sets.

Excercises are switched every 2/3/4 weeks e.g. press ups for a bench press. Or overheads squats for snatches etc etc.

Rich
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Old 06-04-2008, 05:50 AM   #2
Frank DiMeo
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Re: Scottish newbie....hey guys

Welcome Richard!
Sounds like you've got a good training background. We've gotten our best results just sticking to the WOD as prescribed (scale it when it's needed).
Best of success in your training!
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Old 06-04-2008, 06:54 AM   #3
Rory Gibson
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Re: Scottish newbie....hey guys

Hi Richard,
You should get across to see Davie at Crossfit Central Scotland in Motherwell.
Have a wee workout with him, and that should put you on track for what CF is all about.
And it'll be fun - Davie's bigger than you, very fit and likes a challenge
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Old 06-04-2008, 07:57 AM   #4
Richard Macaulay
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Re: Scottish newbie....hey guys

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Originally Posted by Rory Gibson View Post
Hi Richard,
You should get across to see Davie at Crossfit Central Scotland in Motherwell.
Have a wee workout with him, and that should put you on track for what CF is all about.
And it'll be fun - Davie's bigger than you, very fit and likes a challenge
haha well CF cant be that bad if one of the instructors is bigger than me and v v fit.lol.

I was wondering if u guys could answer this, how do u know what ur doing each day? I mean have u 10 diff thiongs u rotate or u just do what u want wen u want?

Due to rugby training i might only be able to work out 3-4 days a week,is that ok?Just make each day harder.

Rich
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Old 06-04-2008, 08:07 AM   #5
Jeroen De Boeck
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Re: Scottish newbie....hey guys

well richard you go to www.crossfit.com you find the WOD at the mainpage in the middle!
i'm a newb too so welcome
if been reading alot about crossfit you sure get healthier and stronger
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Old 06-04-2008, 08:09 AM   #6
David Wood
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Re: Scottish newbie....hey guys

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Originally Posted by Richard Macaulay View Post
I was wondering if u guys could answer this, how do u know what ur doing each day? I mean have u 10 diff thiongs u rotate or u just do what u want wen u want?
Richard: look right down the center of the main page at www.crossfit.com (safe link).

That's the "Workout of the Day" . . . abbreviation: WOD. It comes out every day in a 3-on / 1-off cycle.

Do that, if you just want to follow along for a while.

Also, do a search on this board for "rugby". There are a lot of other ruggers here, and many previous threads on adapting the CF program for that sport.
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Old 06-04-2008, 08:14 AM   #7
Richard Macaulay
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Re: Scottish newbie....hey guys

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Originally Posted by David Wood View Post
Richard: look right down the center of the main page at www.crossfit.com (safe link).

That's the "Workout of the Day" . . . abbreviation: WOD. It comes out every day in a 3-on / 1-off cycle.

Do that, if you just want to follow along for a while.

Also, do a search on this board for "rugby". There are a lot of other ruggers here, and many previous threads on adapting the CF program for that sport.
Thanks guys il do that now.

Rich
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Old 06-04-2008, 10:00 AM   #8
Richard Macaulay
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Re: Scottish newbie....hey guys

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Originally Posted by Richard Macaulay View Post
Thanks guys il do that now.

Rich
Thanks guys i searche for rugby players here who played rugby.

I PM'd a guy aswell.

question tho, wen do u guys up weights on xcercises, i mean if ur doing excercises for time, and the next time u do the same thing u beat ur previous time do u up the weight for the next time?

I know u can guage strength increases by ur 1rep max tests at deadlift, overhead press and squat.

Rich
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Old 06-04-2008, 12:33 PM   #9
David Wood
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Re: Scottish newbie....hey guys

Richard: most of the time, once they get up to the specified load in the WOD (whether it's a specific weight, or a % of bodyweight), they stay there and work for faster times. But if you start turning in monster performances (better than 90% of everyone else, say), then yeah, you should increase the weight at that point.

Also . . . we really try to use complete words and grammatical sentences here . . . not "AOL-speak" with "tho" and 'ur" and "u" for "though" and "you're" and "you". Thanks in advance for making the effort!
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Old 06-04-2008, 03:12 PM   #10
Richard Macaulay
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Re: Scottish newbie....hey guys

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Originally Posted by David Wood View Post
Richard: most of the time, once they get up to the specified load in the WOD (whether it's a specific weight, or a % of bodyweight), they stay there and work for faster times. But if you start turning in monster performances (better than 90% of everyone else, say), then yeah, you should increase the weight at that point.

Also . . . we really try to use complete words and grammatical sentences here . . . not "AOL-speak" with "tho" and 'ur" and "u" for "though" and "you're" and "you". Thanks in advance for making the effort!
Haha thank you very much for alerting me to this david.haha.

I guess I have been around to many other weightlifting boards.

Ok i get you. If it says use 200lbs you use that.

Xcellent. I contacted david from dentral scotland crossfit, having an xchange of emails with him. I am trying to work out if i can train mondasy wednesday frida, as i have rugby on tuesday,thursday and saturdays. ANd if thast ok, how i am going to do the WOD's effectively.

Rich
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