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Starting For newcomers to the CrossFit methodology

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Old 09-13-2005, 04:01 AM   #1
Juan Romero Jr
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Yesterday was my first time back in the gym in about 2 months, I'm comming off of appendix surgery. Looking at the beginning workout, I tweaked it to something I "thought" was good for me. I've never had a problem with weight lifting, but running has always been a problem, especially since I have asthma.

So here it is.
Monday:
Deadlift 15, 10, 7
Run 400
3 rounds.

Tuesday:
Run 400
Dips 10, 7, 5
Pullups 5, 3, 2
3 rounds

Wed:
PushPress 15, 12, 9
Run 400
3 rounds

Thurs:
Run 400
pushups 10, 7, 5
pull ups, 5, 3, 2
3 roudns

Friday:
Squat 15, 12, 9
Run 400

Now when I started monday I got through a round of dea litfs, and running, but I was horribly gassed when it was done. I'm not doing much weight with the deadlift (65 lbs). My real problem is that my pullups and running are weak. My question is how much time inbetween the 15 and 10 and 7 set are you "resting"? 10 seconds? 5? Also should I be running everyday, or is it better for my legs to run every other day? Is this too much work for someone new to Crossfit, and who has been out of exercise for a month?

Thanks.
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Old 09-13-2005, 05:30 AM   #2
Nick Cummings
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My understanding of the CrossFit beginner program is to gradually introduce increasing durations of max intensity work. So do as much of a workout as you can at high intensity and then go home. I know it always seems like more is more but sometimes less is more.
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