CrossFit Question - Starting Weight?

[dmw16]

I have my first actual CrossFit class tonight. I've been to the gym 3 times for intro sessions, but those sessions were primarily going over proper form and then doing some basic 10-minute circuits (pushups/body weight squats/pullups, wall-balls/squat thrusts, snatches/kettle bell swings/sit-ups).

The snatches and kettle bell swings were done with the 45lb bar and 20lb (I think) kettle bell respectively.

However, in observing the general classes they seem to do fewer reps, but with more weight. But I am not sure where to start the weight with the basic stuff (snatches, presses, cleans, etc).

Any guidance on how to approach it? I'll snag a trainer before my first class tonight, but additional insight from the guys here that do CrossFit would be great.

Thanks.

 

[katank]

Very dependent upon your own capabilities. Ask the trainer about how you are doing with respect to form as you're bumping weight up. Stop when you start to lose form. A good trainer should be cognizant of when that happens. This applies to strength portions.

For metcons, you should be using somewhere around 50-60% of your 1RM in most cases. This is just a rule of thumb. Adjust accordingly with lighter weight for higher rep schemes, etc.

 

[dmw16]

Thanks. I'll get to the gym early and track him down before class starts.

I was a little intimidated going in for my intro sessions, but those went fine. I find myself once again intimidated because I don't know what to expect from an hour long class.

 

[brikis98]

Hopefully your trainers will tell you this, but in general, you should scale just about EVERYTHING down your first few weeks. Reduce the weight, reps, number of rounds, time, whatever. Most people are not prepared for the intensity & volume of CF workouts, so if you immediately start doing the workouts as Rx'd, you will at best end up very sore and at worst, injured or with rhabdo.

As for specific exercises, the general rule is safety & consistency before intensity. Start with a very low weight on each exercise - typically, the bare bar - and master all the safety aspects. For example, in the squat, you need to learn to keep your back locked in extension, your neck in a neutral position, your feet pointed out and your knees tracking directly over the feet. Once you have all those down, very gradually start to increase the weight. Exactly how long this takes and what weights to use depends on what technique you already know and your current levels of strength, mobility, and proprioception.

 

[dmw16]

Hopefully your trainers will tell you this, but in general, you should scale just about EVERYTHING down your first few weeks. Reduce the weight, reps, number of rounds, time, whatever. Most people are not prepared for the intensity & volume of CF workouts, so if you immediately start doing the workouts as Rx'd, you will at best end up very sore and at worst, injured or with rhabdo.

As for specific exercises, the general rule is safety & consistency before intensity. Start with a very low weight on each exercise - typically, the bare bar - and master all the safety aspects. For example, in the squat, you need to learn to keep your back locked in extension, your neck in a neutral position, your feet pointed out and your knees tracking directly over the feet. Once you have all those down, very gradually start to increase the weight. Exactly how long this takes and what weights to use depends on what technique you already know and your current levels of strength, mobility, and proprioception.

I was thinking of starting with just the 45lb for the first week and going from there. The trainer I worked with for my 3 (1-1) intro sessions seemed to think my form was good and even tho I have a fair bit of lifting background I think I will heed your advice and start with the bar and ease my way in.

I don't want to burn out and get discouraged. I would like to see some results by 4th of July weekend for the trip to the beach

 

[gramboh]

It depends a lot on the workout and the goals of said workout. Despite some of CF's literature, you don't train everything at once, randomly, every day and improve all aspects of GPP, it just doesn't work that way and hopefully your affiliate and trainers do not program that way.

Is it a 30min chipper style workout with 400+ reps? Go very light.

5 min AMRAP couplet of front squats and KB swings? Go heavy.

You will get a feel for it as you get more into the program. When in doubt, go lighter.