CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 07-02-2008, 06:10 PM   #1
Jim Allen
Member Jim Allen is offline
 
Profile:
Join Date: Jul 2008
Location: Bowling Green  Ohio
Posts: 3
Smile Weight vs Speed

First Let me say THANKS COACH! My life has changed since I started crossfit 2 months ago. After a month (watching my progress), my wife decided to jump on board too. She is loving it!

My Stats: 28/m/5'7"/145
I dropped 17 lbs.
I sleep better.
I wake easier.
I feel better mentally and physically.
I am more disciplined in ALL areas of my life.
I eat better. (I guess a thank you to the zone diet is in order as well)
I see gains everywhere!

My question is about what I should focus on. My goal is to do WODs as rx'd and increase performance.

Should I work on getting through the WODs with a good time, or focus on having more weight?

For example, today's WOD was:
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

So, I started the WOD with 100 lbs. If I would have kept going at 100, I would have had to rest about 5 minutes between sets. So after the first round, I made a decision to drop to 75 lbs and hammer through as fast as I could. I finished in 26:31.

I feel like I should try to get through these WODs as quickly as possible, and then next time they come around increase the weight by 5 - 10 lbs... Can anyone help with advice?

Thanks in advance!

Jim
  Reply With Quote
Old 07-02-2008, 06:18 PM   #2
George Mounce
Banned for Ethical and Integrity Violations George Mounce is offline
 
Profile:
Join Date: Mar 2007
Location: Steens  MS
Posts: 3,295
Re: Weight vs Speed

After 2 weeks, it sounds to me like you scaled appropriately.

I can tell you my first Linda (3 bars of death) was 1 hour 2 minutes. Its now less than 26. I did the hammer through method because I'm a stubborn bastard and I learn through pain and suffering. I don't like to candy coat anything. I would not suggest this method, and continue to scale.

What I'd really like to see is a "as Rx'd" test. If you haven't there is a list of strength ability levels at (WFS): http://www.exrx.net/Testing/WeightLi...Standards.html I'd say if you are between Novice and Intermidiate you should be able to start working your way into the WODs as they come up. If they are too hard, scale down a bit via the Brand X website (WFS): http://www.crossfitbrandx.com/index....a9cdcec3157228.

Another measure is the skill level standards found at (WFS): http://www.crossfitseattle.com/Skill...preadsheet.pdf

If you are only at level I, you are probably still scaling. If you are 2 or higher in the majority of the skill levels, you should be able to do the majority of them as Rx'd.

This is only my insight after having gone through the process of being a pretty out of shape guy at 29 to being in the best and getting better shape of my life at almost 31.
  Reply With Quote
Old 07-02-2008, 06:29 PM   #3
Jim Allen
Member Jim Allen is offline
 
Profile:
Join Date: Jul 2008
Location: Bowling Green  Ohio
Posts: 3
Re: Weight vs Speed

Thanks George.

I think I'll try sticking with the pack or puppies until I come close to "good" times in the WODs, then kick it up.

This program and community are awesome! I just wish I would have found you guys sooner.

Jim
  Reply With Quote
Old 07-02-2008, 06:39 PM   #4
George Mounce
Banned for Ethical and Integrity Violations George Mounce is offline
 
Profile:
Join Date: Mar 2007
Location: Steens  MS
Posts: 3,295
Re: Weight vs Speed

I wish I had found this oh, during its inception!
  Reply With Quote
Old 07-03-2008, 08:06 PM   #5
Ariff Saufi
Member Ariff Saufi is offline
 
Ariff Saufi's Avatar
 
Profile:
Join Date: Nov 2007
Location: Selangor  Malaysia
Posts: 270
Re: Weight vs Speed

Jim, first of all. welcome aboard! Glad to have you with us.

I'm almost the same built as yourself (24/m/5'7/142#), and i have to admit.. at our size/weight some of the WODs rx'd is just midblowing (like the WOD you stated)

my advise, if you think you can handle the Rx'd weight without it slowing you down too much, go for it. I try to go rx'd most of the time, but scaling is also a big part of improving ourselves.
__________________
Rif's Workout Log
M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
  Reply With Quote
Old 07-04-2008, 10:11 AM   #6
Scott Mahn
Member Scott Mahn is offline
 
Profile:
Join Date: Aug 2007
Location: Maplewood  NJ
Posts: 245
Re: Weight vs Speed

But will faster progress be made going light and fast; or heavy and slow; or medium and medium?
  Reply With Quote
Old 07-04-2008, 11:06 AM   #7
Ariff Saufi
Member Ariff Saufi is offline
 
Ariff Saufi's Avatar
 
Profile:
Join Date: Nov 2007
Location: Selangor  Malaysia
Posts: 270
Re: Weight vs Speed

it all depends on what you want (to progress on).
__________________
Rif's Workout Log
M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
  Reply With Quote
Old 07-04-2008, 11:25 AM   #8
Scott Mahn
Member Scott Mahn is offline
 
Profile:
Join Date: Aug 2007
Location: Maplewood  NJ
Posts: 245
Re: Weight vs Speed

But the conundrum is that for those of us who still scale our goals are to increase our weights AND decrease our times.
  Reply With Quote
Old 07-04-2008, 11:34 AM   #9
Ariff Saufi
Member Ariff Saufi is offline
 
Ariff Saufi's Avatar
 
Profile:
Join Date: Nov 2007
Location: Selangor  Malaysia
Posts: 270
Re: Weight vs Speed

i'm no expert to argue on this, but i'm a simple guy so i always put it this way.

there's no one workout that's gonna fix everything. you put the hours in training and you'll improve. how much? its all up to you. which ones will improve first? again its all up to you.

you wanna make things more of a METCON? lower the weights, wanna tough it out and get stronger? do things rx'd albeit being slower.

options, its all about your options.

a man can squat, clean, deadlift, press a barbell so many styles... it is up to him to choose to train whichever way he wants, in order to achieve what he wants.

so my question is, what do you want? be specific.
__________________
Rif's Workout Log
M / 24 / 142 / 5'7 [First week of July 2008 - SQ 300, DL 315, Press 145, PC 170]
  Reply With Quote
Old 07-04-2008, 11:44 AM   #10
Scott Mahn
Member Scott Mahn is offline
 
Profile:
Join Date: Aug 2007
Location: Maplewood  NJ
Posts: 245
Re: Weight vs Speed

Ariff, I hear your point. I want it all, and I want it now.

But seriously, the way I handle it for myself is to go on the heavy side, but when my body hurts I back off the weights and go for more conditioning.

I'm still hurting from that DL, PCL, FSQ, PJ workout ta couple of days ago....
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Deadlift speed Gant Grimes Exercises 5 07-30-2007 10:11 PM
Still getting up to speed James Lewis Starting 11 11-01-2006 11:42 AM
Hand Speed James McCann CrossPit 4 08-23-2006 08:48 AM
Single speed benefits on a multi speed bike? Jason Billows Equipment 8 02-07-2006 06:42 PM
Weight vs. speed when starting out Ana V. Crespo Starting 4 06-08-2005 02:54 PM


All times are GMT -7. The time now is 05:29 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.