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Old 07-22-2013, 10:14 AM   #4326
wgr73
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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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Old 07-22-2013, 12:09 PM   #4327
EnterTheDragon
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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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Old 07-22-2013, 12:38 PM   #4328
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Quote:
Originally Posted by EnterTheDragon View Post
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.

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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Old 07-22-2013, 12:55 PM   #4329
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Quote:
Originally Posted by wgr73 View Post
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?
Pick the big 4:

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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Old 07-22-2013, 01:00 PM   #4330
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Quote:
Originally Posted by totalburnout View Post
Pick the big 4:

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.
Sweet, Gotcha. I just sent you an email, you answered most of it here. #1 in the email is still a valid question. Thanks a lot dude!

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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Old 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.
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Old 07-22-2013, 01:59 PM   #4332
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Quote:
Originally Posted by totalburnout View Post
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.
A lot of good info here totalburnout, thanks! I'll look their sites over and go from there!
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Old 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
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Old 07-23-2013, 11:58 AM   #4334
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Quote:
Originally Posted by EnterTheDragon View Post
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

Gotcha, makes sense!
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Old 07-24-2013, 07:38 AM   #4335
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Quote:
Originally Posted by wgr73 View Post
Gotcha, makes sense!
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
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Old 07-24-2013, 09:05 AM   #4336
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Quote:
Originally Posted by Jimmy S. View Post

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
If only someone could have suggested this earlier
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Old 07-24-2013, 01:33 PM   #4337
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Quote:
Originally Posted by Jimmy S. View Post
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

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.

Quote:
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If only someone could have suggested this earlier
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Old 07-24-2013, 02:12 PM   #4338
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Anyone know what happened to Mikko Salo?
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Old 07-24-2013, 02:14 PM   #4339
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Anyone know what happened to Mikko Salo?
Abdominal tear.
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Old 07-24-2013, 02:18 PM   #4340
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Guy has the worst luck.
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Old 07-24-2013, 02:35 PM   #4341
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Guy has the worst luck.
At this point it might be time to start looking at the way he trains. He was always a "more is better" type of guy. 100% intensity every time on some really ridiculous workouts.
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Old 07-26-2013, 03:15 AM   #4342
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That doesn't explain a burst ear drum.
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Old 07-26-2013, 07:16 AM   #4343
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That doesn't explain a burst ear drum.
That was just a freak accident - he got kicked in the head/ear in the swim.
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Old 07-26-2013, 03:15 PM   #4344
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Sam Briggs is going to win, i feel it..
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Old 07-26-2013, 04:27 PM   #4345
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holy crap Khalipa is on fire.
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Old 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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Old 07-27-2013, 02:11 AM   #4347
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Quote:
Originally Posted by Damn Yankee View Post
That was just a freak accident - he got kicked in the head/ear in the swim.
Exactly my point

Last edited by EnterTheDragon; 07-27-2013 at 03:03 AM.
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Old 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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Old 07-27-2013, 11:52 AM   #4349
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Did you see the burden run, yikes
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Old 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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