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07-22-2013, 10:14 AM | #4326 |
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Now that I have wendler, do I do every week 1 exercise in week 1? For example, do I do Back squat, shoulder press, and bench press on Monday, then Tuesday do Dead lift, pull ups, and thrusters? How should I spilt these? Thanks!
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07-22-2013, 12:09 PM | #4327 |
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I squat Monday press Tuesday deadlift Thursday bench Friday. If it's a heavy work week I'll combine so squat and press on a day and dead and bench on another.
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07-22-2013, 12:38 PM | #4328 | |
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Quote:
Ok. So everything on the initial wendler spreadsheet front page isn't going to get worked in one week. When you say 'press' do you mean shoulder press/push press/bench press all on Tuesday? |
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07-22-2013, 12:55 PM | #4329 | |
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Quote:
Shoulder Press Back Squat Deadlift Bench Press Anything after that is accessory work. Focus on those four. Doing nothing else in the beginning but those four and the metcon would be my recommendation as your body gets accustomed to the volume and intensity of crossfit. I left all the tabs in the sheet to give you an opportunity to use those things in the future if you wanted. |
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07-22-2013, 01:00 PM | #4330 | |
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So here's what a sample workout I would choose looks like. **Shoulders** Warmup Exercise #1 (Wendler's 5/3/1) Set 1: 110 x 5reps Set 2: 125 x 5reps Set 3: 145 x 5reps to failure Accessory Lifts Exercise #2 - Upright row 3 sets of 10 reps Exercise #3 - Side raises 3 sets of 10 reps MetCon WOD - Cindy/Fran/Ect... <----- Just make sure it doesn't interfere with the next lift. Last edited by wgr73; 07-22-2013 at 01:11 PM. |
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07-22-2013, 01:44 PM | #4331 |
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It doesn't look bad, but I'd honestly kill the accessory lifts. If I had to pick any of the accessories, I'd pick weighted pull ups/overhead squat/clean/push press.
Be careful completing all named workouts. They're generally a lot of volume. I'd use http://www.crossfitcenturion.com/, http://www.guerrillafitness.net/, http://www.crossfit908.com/category/blog/ or http://www.crossfitmilwaukee.com/ The ones in NJ are highly competitive gyms that I've been to - the other two are gyms that have regional competitors that I've heard good things about. They'll do more than enough to kick your butt. |
07-22-2013, 01:59 PM | #4332 | |
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07-22-2013, 11:52 PM | #4333 |
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Once you understand Crossfit metcons and rep schemes you can program your own to include accessory lifts or that target the muscle group
I.e. Strength: shoulder press Metcon: 10,9,8..2,1 kb swing/burpees |
07-23-2013, 11:58 AM | #4334 |
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07-24-2013, 07:38 AM | #4335 |
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If you would like a GREAT example, you can always check out:
www.crossfitfootball.com They combine "classic" lifting with crossfit. Great program. Then you don't have to worry about burning muscles out. Well, at least that bad. It's free too! I have been using it for about a month now. My rest days do not match up so sometimes I use mainsite to supplement. Also, if I feel like it is time for a benchmark (the ladies perhaps, maybe a hero or two) I will throw that in. -JS |
07-24-2013, 09:05 AM | #4336 | |
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Quote:
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07-24-2013, 01:33 PM | #4337 | |
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You know what, I would have a hard time doing this at my gym. Oly lifts are a no no, they would kick me out. |
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07-24-2013, 02:12 PM | #4338 |
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Anyone know what happened to Mikko Salo?
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07-24-2013, 02:14 PM | #4339 |
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07-24-2013, 02:18 PM | #4340 |
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Guy has the worst luck.
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07-24-2013, 02:35 PM | #4341 |
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07-26-2013, 03:15 AM | #4342 |
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That doesn't explain a burst ear drum.
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07-26-2013, 07:16 AM | #4343 |
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07-26-2013, 03:15 PM | #4344 |
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Sam Briggs is going to win, i feel it..
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07-26-2013, 04:27 PM | #4345 |
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holy crap Khalipa is on fire.
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07-26-2013, 05:42 PM | #4346 |
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I'd always like chad mackay to see a podium finish, top 3 at least.. dudes a beast.
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07-27-2013, 02:11 AM | #4347 |
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Last edited by EnterTheDragon; 07-27-2013 at 03:03 AM. |
07-27-2013, 08:07 AM | #4348 |
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Watched a good bit of the Legless workout last night. Nearly every male competitor could take a lesson in thrusters from Froning. One of very few that had good form, and actually locked out at the top. Other than that, it looked like an exhausting workout.
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07-27-2013, 11:52 AM | #4349 |
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Did you see the burden run, yikes
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07-27-2013, 12:52 PM | #4350 |
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I didn't I missed it. Just caught the end of heat 2 on naughty nancy. Judging by how they looked at the end, i bet it was brutal.
I'm gonna go back and watch all the events I missed on the espn app on the Xbox. |
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