re: Started Crossfit

Today was a tough one.

For time:
800m row
30 front squats - I did 75lb
30 pullups - I scaled to ring rows
30 front squats
30 ttb - scaled to knee raises
800m run

I finished in 20:20.

Salmon have you ever looked at burpee technique videos on YouTube?

Maybe you know but watch this video, start around 3mins. Pay special attention when he talks about snaking the burpee. If you don’t do it now, it’s a game changer


LINK

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Nope.

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you'll have some really ripped calves, baw

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I like that wod, may give it a shot in the morning. What was the rx weight?

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95. I did sets of 15.

My right wrist was bothering me and I was slow on the 30 pull-ups.

If you’re doing the open they’ve banned walk up burpees from Rx consideration

I do them sometimes too

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If you’re doing the open

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I've heard that mentioned, but don't know what it is. I really have no interest in competing in fitness.

Not sure is this is the right thread, but I’m looking for a little guidance on programming. I didn't want to start a new thread, but I can if yall think I should.

I’m looking to put on some mass and strength ( 6’, 175 currently). My diet has been in check with macros for about 18months straight. I have that part figured out. I’ve been doing CrossFit for about 4 years. I will continue to go to a CrossFit gym and do 1-2 CrossFit wods/week. I am looking for a 3 day plan to incorporate the big lifts, some assistance, and OLY lifting. My gym programming of strength progression is non-existent and I would like some consistency .

If it’s any help, these are my PR numbers: Squat 300, deadlift 425, Bench 200, OHP 140, power clean 245, snatch 185

I really like the way that Hybrid Method accomplished this with the Hybrid Lite program, but I can’t bring myself to pay $35/month for programming. Any tips??

Today was deceptively difficult. First time doing Turkish getups

5RFT
200M run
6 alternating Turkish get-ups. I used 25lb DB.. rx was 50

Coaches have really taken to shouting to get me going . I think they know they can push me to squeeze just that last little bit of effort. I'll be damned if it isn't effective, I thought I might die halfway through this one.

I'm pretty sold on signing up for the open so I'm using that as motivation to really push. Gotta be able to grind through open WODs.



Tomorrow is 5x5 back squat. Excite.

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5RFT 200M run 6 alternating Turkish get-ups. I used 25lb DB.. rx was 50

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Skipped it and made it my heavy chest day at lunch, and worked on Snatch speed under the bar in the evening.

I’ll be there before noon and work on ring MUs before hitting the class.

Thanks man. I found a spreadsheet for a 3 day 531 that I started last night. Day 1 - Squat/Bench, Day 2 - Deadlift/OHP, Day 3 - Bench/Squat. Those are the mains + accessories every day.

Took me right at an hour moving through things somewhat quickly.Ended up being 8 sets of Squat and Bench. My accessory work was 5 rounds of 10 ring dips, 10 push-ups, 10 DB lunges, and 10 Bicep curls per arm.

I'll likely do 1 class wod per week and then do an EMOM each week that will include some OLY lifting.