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Old 04-01-2011, 09:09 PM   #1226
EnterTheDragon
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Neek's schedule is going to look something like this...

Monday : 5/3/1 squat + WOD
Tue: 5/3/1 press +WOD
Wed: 5/3/1 deadlift + WOD
Thur: Off
Fri: WOD

Some of you guys are overthinking it

p.s. 10 rounds 9 deadlifts 7 pushups on wod 11.2
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Old 04-01-2011, 10:25 PM   #1227
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Quote:
Originally Posted by EnterTheDragon View Post
Neek's schedule is going to look something like this...

Monday : 5/3/1 squat + WOD
Tue: 5/3/1 press +WOD
Wed: 5/3/1 deadlift + WOD
Thur: Off
Fri: WOD

Some of you guys are overthinking it

p.s. 10 rounds 9 deadlifts 7 pushups on wod 11.2
and for reference a regular 5/3/1 is mon/wed/fri so you are getting a day of rest in between and your weekends off. Neekles be crazy
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Old 04-01-2011, 10:41 PM   #1228
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Quote:
Originally Posted by saltYmirv
and for reference a reeadgular 5/3/1 is mon/wed/fri so you are getting a day of rest in between and your weekends off. Neekles be crazy
Actually, 5/3/1 is Mon, Tue, Thur, Fri with each day based on sohp, deadlift, bench, and squat. Wendler also recommends throwing hill sprints in there also, so Neek should be fine, he just has to listen to his body and eat well.
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Old 04-01-2011, 10:51 PM   #1229
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makes sense. I thought he was working 7. But I take the same amount of rest days.....2 days but on the weekends instead of one during the week.
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Old 04-01-2011, 11:31 PM   #1230
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As long as I can hit the workouts with enough intensity, get enough sleep and support the schedule with good diet, I don't think it's really that much. I feel as good as I ever have. I definitely notice that I feel best on my workouts directly after rest days, for sure however.

Schedule is Monday Squat, then Wod
Tuesday Wod
Wednesday Deadlift, then Wod
Thursday off
Friday Wod,
Saturday or Sunday Bench only, some accessory work then too. If I'm feeling great, maybe wod Saturday as well for a 5 wod week every other.
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Old 04-01-2011, 11:48 PM   #1231
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Quote:
Originally Posted by Neek
As long as I can hit the workouts with enough intensity, get enough sleep and support the schedule with good diet, I don't think it's really that much. I feel as good as I ever have. I definitely notice that I feel best on my workouts directly after rest days, for sure however.

Schedule is Monday Squat, then Wod
Tuesday Wod
Wednesday Deadlift, then Wod
Thursday off
Friday Wod,
Saturday or Sunday Bench only, some accessory work then too. If I'm feeling great, maybe wod Saturday as well for a 5 wod week every other.
I did something very similar a couple of years ago. As long as you get enough rest and food you'll be alright. Although I would get the 3 5/3/1 workouts over with as soon as possible early in the week.
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Old 04-02-2011, 01:36 PM   #1232
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Enter The Dragon - Great job on the Open WOD. I'll be doing it again at the end of next week. I'd like to get 9 full, 10 is very impressive.
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Old 04-02-2011, 03:56 PM   #1233
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Originally Posted by wcu25rs View Post
I did it when I weighed 205, and it was harder, but still didnt have a problem with it.
I'm not saying the weight was heavy, because it's not. It's just that that amount of cleans tires me out when my cardio sucks.
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Old 04-03-2011, 12:52 AM   #1234
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Quote:
Originally Posted by subiedad51
Enter The Dragon - Great job on the Open WOD. I'll be doing it again at the end of next week. I'd like to get 9 full, 10 is very impressive.
I suck at pushups so I gamed it as follows. No rest during deads or box jumps. When I fatigued on pushups I just did singles and didn't try forcing doubles or more. I would do a single, put my knees down, quickly shake off my arm and get right to the next single. It worked well and kept my cadence up.
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Old 04-03-2011, 10:10 AM   #1235
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Just curious on you DL's did you reset fully or do more of a stiff legged DL. I've been watching a bunch of the videos and no one's really resetting fully. I was able to do all the exercises unbroken, resetting fully. I did 8 after doing way too many DL's the night before so I'm hoping to get between 9 and 10 next time.
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Old 04-03-2011, 05:09 PM   #1236
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Couldnt tell you, I just got it done and made sure to drop it on the 9th rep.

I do wish the dead was at least 225 to favor the stronger athletes rather than the metcon junkies again.
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Old 04-03-2011, 05:36 PM   #1237
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A friend of mine locally that competed in last years games got 12 rounds. I was very impressed. Time to step up my game.
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Old 04-03-2011, 06:08 PM   #1238
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Originally Posted by EnterTheDragon View Post
Couldnt tell you, I just got it done and made sure to drop it on the 9th rep.

I do wish the dead was at least 225 to favor the stronger athletes rather than the metcon junkies again.
I'm sure week 3 or 4 is going to have some serious weight or muscleups or something to try and get some attrition in this thing.
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Old 04-03-2011, 06:13 PM   #1239
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Quote:
Originally Posted by Neek

I'm sure week 3 or 4 is going to have some serious weight or muscleups or something to try and get some attrition in this thing.
I expect to see something like 155 squat cleans. I doubt they'll go too heavy before regionals.
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Old 04-03-2011, 08:39 PM   #1240
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It will be interesting to see what's next. I would think they'll do something heavier in the next round or two. I don't mind the lighter Metcon type workouts since the 155 DL is a couple pounds more than my bodyweight I however still have not mastered the Muscle Up so I don't want any part of them. The sub for those are brutal. It's not the strength - it's the damn transition. I'm working the progressions but I'm trying to do them from a dead hang rather than kipping into it.
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Old 04-04-2011, 03:20 AM   #1241
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The point of the sectionals should be to find the fittest to go to regionals and ultimately the games. which in my opinion shouldn't mean going light on weight or skipping muscle ups in wods because some people can't do them. Remember what happened when Froning didn't know how to climb a rope?

I'm not targeting any of you guys with this post, just dislike the scale down the open theory.
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Old 04-04-2011, 04:14 AM   #1242
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Quote:
Originally Posted by EnterTheDragon View Post
The point of the sectionals should be to find the fittest to go to regionals and ultimately the games. which in my opinion shouldn't mean going light on weight or skipping muscle ups in wods because some people can't do them. Remember what happened when Froning didn't know how to climb a rope?

I'm not targeting any of you guys with this post, just dislike the scale down the open theory.
Didn't you say you weren't doing Crossfit anymore?
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Old 04-04-2011, 10:39 AM   #1243
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I'm probably going to pop into the gym today to see what they have to say/offer etc. Their site is a little confusing on how you go about starting up. They mention something about familiarization classes and things like that. I may need that to get to know some of the moves - I don't really have a lot of lifting experience outside of dumbbell moves.
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Old 04-04-2011, 10:54 AM   #1244
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Originally Posted by Damn Yankee View Post
I'm probably going to pop into the gym today to see what they have to say/offer etc. Their site is a little confusing on how you go about starting up. They mention something about familiarization classes and things like that. I may need that to get to know some of the moves - I don't really have a lot of lifting experience outside of dumbbell moves.
Most Crossfits have a month long 'on ramp' program to familiarize yourself with the core moves, programming, etc.
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Old 04-04-2011, 03:37 PM   #1245
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Didn't you say you weren't doing Crossfit anymore?
nope, must have been someone else
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Old 04-04-2011, 03:48 PM   #1246
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Today:

Quote:
5 rounds for time:

10 DB Squat Cleans
10 DB Overhead Lunges
10 DB Thrusters

Post weight and time
For me it was 20lb DBs @ 13:31.

A lot harder than I thought. I purposely chose a lighter weight (was going to do 25) knowing that the overhead lunges would suck.
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Old 04-04-2011, 06:53 PM   #1247
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Quote:
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Most Crossfits have a month long 'on ramp' program to familiarize yourself with the core moves, programming, etc.
So I just stopped in. The owner was doing her workout - she's a beast. Hot chick, doing muscle-ups like it's her job....well, I guess it is her job

Some other guy was in the office and helped me out. The gym is 2 miles from my house, but they're moving at the end of the month to a new spot - 1.5 miles from my house

He said I need to take a $99.00 'Fundamentals' class before I can start the WODs. It's $135/mo with the police discount, as long as I sign up for direct debit. The next Fundamentals classes are Tuesday (tomorrow) and Thursday at 10am.

He said that, due to the move, they haven't scheduled any other Fundamentals classes. He took my email and said he'd let me know when they do one. He said I could test out of the Fundamentals class, but I don't have a lot of barbell experience, so it's probably good to take.

I think I want to join, now I just have to run it by the finance committee
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Old 04-04-2011, 07:49 PM   #1248
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Today I did this one:

75 Squats
50 Pull Ups
30 Ring Dips
50 Squats
30 Pull Ups
20 Ring Dips
35 Squats
15 Pull ups
10 Ring Dips

Took me 16:04. Added 100 push ups. Checked my time on the CF website for that wod and was pretty happy with it. Although someone did it in 5:50 - 300 freaking reps - 1 rep a second.

Dragon - I agree and wasn't saying there shouldn't be MU's. I was saying I hope there aren't any I would be shocked if they don't throw in some heavy loads.
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Old 04-04-2011, 07:59 PM   #1249
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nope, must have been someone else
Ah, nope, never mind, checking back now it was hystikal that said that.
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Old 04-05-2011, 08:18 PM   #1250
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DRAGON - Check out open WOD 3. I think this is more what you're looking for.

http://games.crossfit.com/compete/wo...uat-clean-jerk

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)
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