Safeway's CrossFit Journal
- Thread starter Safeway
- Start date
Welcome aboard the CF train! I see you've already met CF's mascot, pukey 
Just a few comments:
1. Nice job on the workout. I haven't done that one yet, but it looks bloody hard. Are you using workouts from the CF workout archives?
2. No matter what shape you're in, it's a very good idea to scale the workouts the first week or two. Even if you are physically capable of doing the load prescribed, most people aren't used to the intensity of CF, and should scale down to let their bodies adapt. In the best case, if you start too fast, you'll often end up absurdly sore the next several days. While some soreness is fine and expected, really high levels of it are not useful - too much DOMS is NOT an indicator of more/better progress and only serves to screw up future workouts. In the worst case, you could even give yourself rhabdo. It's not likely, but it does happen, so just avoid it by scaling. And no, scaling is NOT the same as just stopping/changing the workout part of the way through. Granted, that'll happen sometimes anyway if you misjudge, but the ideal is to scale the workout before you start in such a way that you know you can finish it in a reasonable time. You can find the officially scaled versions of every WoD on the BrandX messageboards
3. Even if the workout that day is focused on just one part of your body (legs, arms, whatever), you should still warm up everything. The intensity and strain of these workouts will stress every part of your body, even those not directly being used. I personally like Greg A's warm-up followed by some very light cardio (e.g. jogging, jump rope, etc). Having said that, thrusters and pull-ups and rowing use a ton of your upper body, even if legs are ultimately the limiting factor, so a full body warm-up is really important for that workout.
Just a few comments:
1. Nice job on the workout. I haven't done that one yet, but it looks bloody hard. Are you using workouts from the CF workout archives?
2. No matter what shape you're in, it's a very good idea to scale the workouts the first week or two. Even if you are physically capable of doing the load prescribed, most people aren't used to the intensity of CF, and should scale down to let their bodies adapt. In the best case, if you start too fast, you'll often end up absurdly sore the next several days. While some soreness is fine and expected, really high levels of it are not useful - too much DOMS is NOT an indicator of more/better progress and only serves to screw up future workouts. In the worst case, you could even give yourself rhabdo. It's not likely, but it does happen, so just avoid it by scaling. And no, scaling is NOT the same as just stopping/changing the workout part of the way through. Granted, that'll happen sometimes anyway if you misjudge, but the ideal is to scale the workout before you start in such a way that you know you can finish it in a reasonable time. You can find the officially scaled versions of every WoD on the BrandX messageboards
3. Even if the workout that day is focused on just one part of your body (legs, arms, whatever), you should still warm up everything. The intensity and strain of these workouts will stress every part of your body, even those not directly being used. I personally like Greg A's warm-up followed by some very light cardio (e.g. jogging, jump rope, etc). Having said that, thrusters and pull-ups and rowing use a ton of your upper body, even if legs are ultimately the limiting factor, so a full body warm-up is really important for that workout.
BeauJangles
Lifer
- Aug 26, 2001
- 13,941
- 1
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Jackie is a bitch. What I love most about rowing is how I ALWAYS think "Oh, this isn't so bad" and when I hit 500m my mentality changes to "I'd rather be doing anything but fucking rowing."
Welcome aboard.
Welcome aboard.
This is totally opposite of working out, but that place is right next to Ozonas ($1 margs on Mondays, $1 beers on Wednesdays) and Milo Butterfingers ($7 pitchers all the time)
Most of the shops in that area don't do very well. I did remember seeing CF there last time I went to Ozonas and thought it was a funny place for one.
Most of the shops in that area don't do very well. I did remember seeing CF there last time I went to Ozonas and thought it was a funny place for one.
- Jun 22, 2004
- 12,075
- 11
- 81
Originally posted by: RagingBITCH
This is totally opposite of working out, but that place is right next to Ozonas ($1 margs on Mondays, $1 beers on Wednesdays) and Milo Butterfingers ($7 pitchers all the time)
Most of the shops in that area don't do very well. I did remember seeing CF there last time I went to Ozonas and thought it was a funny place for one.
Ozona is awesome, and Milo's is smokey, but a good place to throw some darts and drink some beer.
This is the closest/only CrossFit gym in the area, but yea, weird location. They seem to be doing moderately well. They have been open about 6 months now, and are growing.
brikis98: I joined a gym. I do what they tell me.
They didn't make you do the 3x 1 hour orientation sessions before doing a WOD? It sounds like you are already in good shape so maybe they knew you'd be fine. Nice time, and yeah thrusters are brutal. Sounds like you kept the intensity up as evidenced by your time and meeting pukie after .
.I guess there is something to that, but I do have to warn that not all CF gyms are created equal. It doesn't take that much to get a certification, so it's not out of the realm of possibilities that the instructor is not too knowledgeable, so it always pays to be aware of the risks and dangers of CF yourself.
I'd recommend taking pictures of your back as well. From all the pull-ups, deadlifts, cleans, etc, my lats, traps, and erectors have all gotten much bigger/stronger/more defined after CF.
- Jun 22, 2004
- 12,075
- 11
- 81
Thanks for the information. These guys are fairly new, but they seems to be knowledgeable. Then again, this is not a $300/month program. I did a few free sessions at CrossFit Central in Austin, TX. If you YouTube "300 crossfit", they have a really good video of their 300 Challenge.
I am a fairly big guy (6'2" at 210 lbs), so some of the natural body weight movements are difficult. I am really looking forward to the CrossFit transformation.
And yea, I agree with the pictures. I am probably going to do a weekly picture set of lots of things - front, side, back, calf, quad, flexed, unflexed ... but I have to lose fat before you can see definition.
Originally posted by: Safeway
Originally posted by: RagingBITCH
This is totally opposite of working out, but that place is right next to Ozonas ($1 margs on Mondays, $1 beers on Wednesdays) and Milo Butterfingers ($7 pitchers all the time)
Most of the shops in that area don't do very well. I did remember seeing CF there last time I went to Ozonas and thought it was a funny place for one.
Ozona is awesome, and Milo's is smokey, but a good place to throw some darts and drink some beer.
This is the closest/only CrossFit gym in the area, but yea, weird location. They seem to be doing moderately well. They have been open about 6 months now, and are growing.
brikis98: I joined a gym. I do what they tell me.
They do have one in Plano, but I'm assuming you mean south of 635.
Hell, even George Bush.alright safeway, looks like i'll be following along with this one as well. keep it up...progress equals motivation.
(*thinking out loud* -- looks like there's quite a few of us on here doing crossfit; wonder if we can get a meet-up one of these days. or heck, video challenges...hmm)
(*thinking out loud* -- looks like there's quite a few of us on here doing crossfit; wonder if we can get a meet-up one of these days. or heck, video challenges...hmm)
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