CrossFit Discussion Board  

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

Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

Reply
 
Thread Tools
Old 09-07-2007, 05:23 PM   #1
Derek Maffett
Member Derek Maffett is offline
 
Profile:
Join Date: Jul 2007
Location: Castle Rock  WA
Posts: 3,544
How intense should Crossfit be?

In my recent attempts at the metcon workouts (recent here meaning only), I have found myself doing pathetically. I am running the clock over twenty minutes on Fran. Only getting seven rounds on Cindy. From what I have seen, these scores are horrible, even for someone new to metcon.

Am I pushing these workouts hard enough? I generally go to a fair amount of throat/lung pain before I stop and take breaks until I think I am ready to handle more. The breaks seem like they are too long though, and I don't think I am pushing myself hard enough. It would be easier if there were a coach telling me to get going, since then I would get a proper idea of the necessary intensity, but I am doing this on my own and there is no Crossfit affiliate very nearby.

Could you all give me an idea of how hard you hit the workouts? That way I could get an idea of whether I am just being a sissy about it or I am just very poorly conditioned.
  Reply With Quote
Old 09-07-2007, 05:47 PM   #2
Nick Cummings
Departed Nick Cummings is offline
 
Profile:
Join Date: Sep 2005
 
Posts: 1,023
Re: How intense should Crossfit be?

Don't be so hard on yourself. You have to start somewhere. That being said it might be appropriate to try scaling some of the workouts. Visit BrandX for some solid ideas on how to do so.
  Reply With Quote
Old 09-07-2007, 05:58 PM   #3
Anthony Bainbridge
Affiliate Anthony Bainbridge is offline
 
Anthony Bainbridge's Avatar
 
Profile:
Join Date: Nov 2005
Location: Fredericton  New Brunswick
Posts: 3,886
Re: How intense should Crossfit be?

A good rule of thumb is to check the scores in the comment section and find an average. Scale the workout so that you're within that range. It's obviously not scientific, but it's a good way to get a feel for where you should be.

For an idea on Fran, try what we call "skinny fran" ... do the thrusters with a broomstick and jumping chinups instead of full chinups. That way you go through the motion with less load and get an idea of what's "realistic." Then slowly increase load while staying relatively close to your skinny fran time.

And yeah, brand x is awesome for scaled WOD ideas!!
__________________
Facebook - Gym - Stats - BW166 SQ585 BP405 DL660 CL310
  Reply With Quote
Old 09-07-2007, 07:06 PM   #4
Derek Maffett
Member Derek Maffett is offline
 
Profile:
Join Date: Jul 2007
Location: Castle Rock  WA
Posts: 3,544
Re: How intense should Crossfit be?

Thanks. I'll scale down more and see if things get better. I just wasn't sure if I was attacking the workouts as heavily as I should.
  Reply With Quote
Old 09-07-2007, 07:35 PM   #5
Patrick Donnelly
Banned Patrick Donnelly is offline
 
Profile:
Join Date: Apr 2007
Location: College Park  MD
Posts: 1,162
Re: How intense should Crossfit be?

How intense should Crossfit be?
More intense.

Go as hard as you can, no matter what it is. You've spent a lot of time on strength, so expect to be unconditioned... It'll catch up quickly. Definitely don't worry about the Fran time... Those thrusters are like, 2/3+ your bodyweight, aren't they? I did a workout with 80# thrusters (less than 1/2 bodyweight) recently... First time I had done them in a MetCon... It was "fun."
  Reply With Quote
Old 09-07-2007, 07:58 PM   #6
Derek Maffett
Member Derek Maffett is offline
 
Profile:
Join Date: Jul 2007
Location: Castle Rock  WA
Posts: 3,544
Re: How intense should Crossfit be?

Why would strength work make me "unconditioned?" It is anaerobic after all.

Fran was done with 65 lbs. 95 lbs is 85% BW for me.

Last edited by Derek Maffett : 09-07-2007 at 08:02 PM.
  Reply With Quote
Old 09-07-2007, 08:29 PM   #7
Dimitri Dziabenko
Banned Dimitri Dziabenko is offline
 
Profile:
Join Date: Apr 2007
Location: Toronto  ON
Posts: 1,080
Re: How intense should Crossfit be?

I have a similar problem to that of Derek. I am 17/M/5'11" but I only weigh 160lb, so while I can "handle" most of the weighted conditioning work, my time pretty much sucks. Fran takes me about 15min (thrusters just feel so damn heavy), Elizabeth (unscaled) took me 34min (I am still a beginner, so both the 135lb cleans and the ring dips were hard), and Diane takes me 13min and I cannot go full ROM on the HSPUs. My question is whether I should scale the workouts and go at a faster pace, or stick with as rx'd and still give it all I've got but build my time from there? (Since Cindy doesn't involve relatively heavy weights and I get "breaks" between pull ups, my PR is 20 rounds, better than the other workouts).




Dimitri Dziabenko
  Reply With Quote
Old 09-07-2007, 10:55 PM   #8
Grant Anderson
Member Grant Anderson is offline
 
Grant Anderson's Avatar
 
Profile:
Join Date: Jun 2006
Location: New York  NY
Posts: 102
Re: How intense should Crossfit be?

When I first started (not very long ago), I think my body was shocked into thinking I was dying and needed to stop, so I took too many rest breaks. Lately I've been conciously trying to start the next set or round before I think I can, really forcing myself to speed up, and I think it has helped my metcon tremendously. I'm not saying you're taking too much rest, but if you start before you're "ready", it might be more "functional" given that in real life, you usually don't have time to catch a breather before saving someone or yourself.
__________________
The important thing is not to stop questioning.
  Reply With Quote
Old 09-07-2007, 10:57 PM   #9
Tom Ellison
Member Tom Ellison is offline
 
Profile:
Join Date: Jan 2007
Location: Hamilton/Sacramento  NY/CA
Posts: 136
Re: How intense should Crossfit be?

One thing to keep in mind is that if you are significantly lighter than average, you may want to scale down the weights for metcon WODs. I believe that in the FAQs it says that one can assume the "average" crossfitter is 175 lbs, and that you can calculate the scaled weight by using a weight that is the same percentage of your body weight as it would be for the "average" 175 lbs athlete. Obviously a Fran with 95 lbs thrusters is an entirely different animal for a 200 lbs beast a la Greg A, compared to someone who is fit but only 140 lbs.
  Reply With Quote
Old 09-08-2007, 12:08 AM   #10
Joe Cavazos
Affiliate Joe Cavazos is offline
 
Joe Cavazos's Avatar
 
Profile:
Join Date: Jul 2007
Location: Houston  Texas
Posts: 775
Re: How intense should Crossfit be?

I've actually got a question regarding this topic:

As a beginner (and a ~150 lb. one), a lot of workouts as Rx'd take significantly longer since each rep is just harder to complete at my strength. I realize that by keeping the weights up I am losing some of the metcon benefit, but is such a loss acceptable in exchange for the added improvement to muscular strength?
__________________
My WFS Log || Stats I'm least proud of: Max Muscle-ups: 1 | Max Push-ups: 38 | Max HSPU: 9 | 19" Vertical Leap | Max L-sit: 5 sec.
  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
On-and-off intense competition throughout a day (and a weekend) Matt DeMinico Nutrition 7 08-08-2007 01:05 PM
Numbness in extremities during intense workouts Brandon Oto Injuries 5 05-22-2007 06:37 PM
Intense Exercise undesirable? Charlie Reid Community 21 11-11-2005 08:09 AM
Intense hunger.... Jay Edvardz Nutrition 4 11-16-2003 11:33 AM


All times are GMT -7. The time now is 05:44 PM.


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