re: Started Crossfit

Yeah. It was pretty intense. The dips and pushups i struggled with most. After the dips tore up my triceps I could only do 2 rounds of pushups, and those rounds were 2 pushups, 1 pushup, then multiple failures for 6 rounds in a row

no I haven't. I've heard of someone leaving but never saw it.

I have had to cut a workout short. It was my 3rd day in a row, did snatches and burpees the first day, then snatches and cleans the 2nd day, and the 3rd workout was burpees and pullups. I only slept about 3 hours the night before.. I got about 3/4s of the way through the workout and my nervous system was just shot. I was shaking from head to toe, gassed. Coach could tell something was wrong and left me alone.

My first day ever has burpees over bar and dead lift in the timed portion. The coach cut me off during it. I think he thought I was going to die.

I would star at the bar and have a "yip" moment where I just could not get the jump started.

The next time we did that, I thought I had a brilliant idea-load the bar with 5lb weights. Apparently, that's frowned upon.

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Hope you got a good ortho surgeon on speed dial.

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There is one plus a PT in the classes I go to

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seem to struggle more than anyone with situps. No idea why. I generally cheat by using a wall ball, and no one says anything. I can maybe get 5 toes to bar done in 2 minutes, so if a WOD has that in it, I just do knee ups. I cheat pull ups by using a 35 lb plate as a step and give a little calf/toe pop to help me up.

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i cant do a lot of sit ups so i pull with my arms behind my legs.

im honest with myself and know what im not good at so ill practice. in a few months i should have the hang of it.

I just have to keep reminding myself why I am there and ignore times. Goal #1 - don't die in the box.

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Hope you got a good ortho surgeon on speed dial.

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better than getting a limb cut off or dying from diabetes

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Incorporate some bands for pushups & dips. You can connect a band on a pull-up bar and put your chest thru it for pushups to assist. You can do them on your knees still or just normal if knees are too easy. Google band assisted push ups

Same thing for dips. Connect a band laterally across a dip bar, stick 1 knee on top of the band and use that tension to assist on the dips

As far as being sore from the dips, embrace it. You’re getting stronger. I wouldn’t scale them back. The soreness will eventually go away. For the bear crawls & burpees & such, just keep doing them as far as you can. You will get better quickly. Another few months and you’ll be able to do all these things with the class

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Good advice.


The only reason I care about the soreness from dips was the actual amount of pain. I did a WOD Monday and even all warmed up and stretched out, there was significant pain. It is mostly gone now, though. That is by far the most sore I've ever been; not sure it was simply soreness or if I hurt myself a little.

the soreness will subside eventually

I still get sore from a few workouts, but it isn't anything like when I first started

I was sore for a solid 2-3 weeks

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Burpees are the absolute worst. Even if I scale down to walking legs back, going down to the ground, and walking back up rather than jumping, I just get worn the hell out and can't keep up the volume that everyone else does. I regularly have the lowest rep count on burpees, scaled all the way. Breathing might be the largest issue with these, though. I have noticed that I tend to forget to focus on breathing during the really intense stuff, and focusing on breathing more has helped some on other exercises.

Things like bear crawls and crab walks. We generally only do these during warmups, but they hurt like a workout and I fall way behind everyone else and have to cut that exercise short so I don't hold people up.

The tabata the other day was supposed to be ring dips, but I scaled all the way down to bench dips and the sheer volume had the medial head of my triceps feeling like I tore something for a couple of days, couldn't bend my elbow all the way. They're still sore and it's 5 days later I know the tabatas are designed to push you to the limit but I think that was a bit much for me.. not sure how else to scale down dips though..

Pushups. I scale to knee pushups and I still struggle at the volume that's often required. By struggle I mean I reach muscle failure and have to break up the volume to literally single or double reps for the rest of the workout because I physically cannot lift myself any more than that. I've tried bench pushups but I find knee pushups easier.

All of this stuff has gotten better since I started, obviously. And they always give us scale-down ideas, but sometimes even the lowest scale just kicks my arse way more than I expect because I'm a fatass.

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Burpees-squat thrust would be the progression here LINK

bear crawls and crab walks do not have a progression as they not really anything other than cardio.

ring dips- you should be no where near ring dips. this is the type of dumbass programming with the one size fits all crap this pisses me off. you were fine on the progression here with the bench dips but honestly they are a different movement than regular or ring dips. you would be better off doing band assisted dips during the WOD and working eccentric only dips during the strength portion.


Pushups- knee pushups or much better yet would be band assisted pullups. The absolute best way to scale pushups though is on a staircase. You start at a high angle and slowly work down a step at a time until you are flat.

pullups- band assisted during the wod is fine. But work strict chins during the strength portion using eccentric only until you can do 1. then use the frequency or grease the groove or ladders methods to work on getting the numbers up.

here is the overcoming gravity progression charts. Most of the exercises though you are not at the first level yet.

here is a link to the bodyweight folder on my google drive. here is the gymnastics folder. Both contain books that show all the progressions.