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Exercises Movements, technique & proper execution

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Old 11-05-2003, 03:52 PM   #1
Scott Stedman
 
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I am new to crossfit and trying to figure everything out, can someone explain to me exactly what I am supposed to do for todays workout. I understand the actual exercises but not what the numbers mean and which exercises go with what reps? Confused !
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Old 11-05-2003, 05:51 PM   #2
Mike Minium
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Scott,

Are you talking about today's WOD (Nov 5, 2003), which consists of 3 rounds of run 400m, 1.5 pood KB swings x 21 reps, and 12 pull-ups? Or are you referring to Friday's WOD (Nov 7, 2003), which consists of 21-15-9 reps of 95-lb. thrusters and pull-ups (this seems to be the one that might cause confusion)?

If it's the Nov 5 WOD, do the following in this order:

Run 400m
21 KB swings @ 1.5 pood
12 pull-ups
Run 400m
21 KB swings @ 1.5 pood
12 pull-ups
Run 400m
21 KB swings @ 1.5 pood
12 pull-ups

End of WOD

If it's the Nov 7 WOD, do the following in this order:

21 reps of 95-lb. thrusters
21 pull-ups
15 reps of 95-lb. thrusters
15 pull-ups
9 reps of 95-lb. thrusters
9 pull-ups

End of WOD

Hope this helps--ask if you have more questions.

Mike

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Old 11-06-2003, 04:50 PM   #3
Sean Harrison
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Those 21-15-9 ones were confusing to me too in the sense that I didn't know both exercises descended in that fashion.
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Old 11-06-2003, 07:26 PM   #4
Scott Stedman
 
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Thanks for the info Mike. Yes I was referring to Nov7. I guess I was really confused. What I was also wondering is do you rest between exercises and how long do you rest between rounds? What exactly does Tabata mean?
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Old 11-07-2003, 05:00 AM   #5
F
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No rest between rounds...other than the rest that'll stop you from yacking or ending up on the gym floor having a cardiac arrest.

One tabata "cycle" is:
4 mins of "work" broken into 8 intervals of 20 sec work (as fast as you can), 10 sec rest. ie-Tabata squats go, 20 secs squating as fast as you can, 10 secs rest, 20 secs squating as fast as you can, 10 secs rest.....until you finish all 8 intervals, a total of 4 minutes!

PS-If you use the search function on the board and look for "tabata", you'll find the theory behind it and a lot of other useful Tabata info!
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Old 11-07-2003, 02:16 PM   #6
Mike Minium
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Scott,

Adding on to what F said...

In general, if the WOD says to post time to comments, then the objective is to complete the WOD as quickly as possible. You'll have to determine--simply by doing the WODs--what type of work/rest ratio works best for you. This ratio will vary by individual.

For example, some may do well by taking a little extra time in between sets, therby enabling them to pound out all of the required reps for a given set. Others may do better by taking little rest but breaking up the prescribed number of reps into mini-sets (e.g., if a set calls for 21 reps, maybe you do a set 5, rest quickly, another set of 5, rest quickly, etc. until you hit 21 reps).

If you want some of the theory behing tabata intervals, here are a couple of articles that discuss it:

http://www.cbass.com/SEARCHOF.HTM
http://www.cbass.com/FATBURN.HTM


Mike
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