For the new folks

24
Nov

For the new folks

“I don’t know my 1RM yet”

If you’ve said that before, this post is for you. In fact, I would argue that many people don’t need to know it. I’ll save this post for just the newbies.

It’s not that important because you’re still learning the movements. Let’s take New Nancy as an example. If we tested Nancy’s true 1 rep max on the push jerk, and found it to be 100#, what do you think it looked like? If she’s new, probably not that great. But if she stayed around 50-70#, and practised the movement for 25 reps (which is 5 sets of 5), she’d get pretty good at it. Then next time, add 10-15#. Even if she only did the Push Jerk once every month, she’d reach her “max” in two months (which is pretty good).

And what’s the rush? It’s much safer to learn the mechanics first, then slowly add weight later. It’s a HUGE challenge to find a max using poor form THEN try to backtrack to fix it.

Trust me, I’ve had people join that said they did CrossFit elsewhere, and it’s much harder to fix their form than to teach someone that’s never done it before. Bad habits are hard to break.

Take your time, learn the movements, do them consistently well, then add the weight.

Strength – Overhead Squat
50×5; 60×3; 65×3; 70×2; 75×2; 80×2

“Fiddy”
Row 50 calories
50 Front Squats (45/35#)
50 KBS (53/35#)
50 Pushups
50 Lunges

Compare to Apr.19/14

Kim aka. Mrs. Claus was chillin' in the back

Kim aka. Mrs. Claus was chillin’ in the back

105 Responses

  1. Alaina

    Mob. and WUx1
    Group Mob.
    OHS: 5 x #40, 3 x #45, 3x #50, 2 x#55, 2x #60, 2x #65
    Great job Natasha and Heidi !!
    WOD: Fiddy
    Row 50 cal.
    50 Front Squats #35
    50 KBS #35
    50 Pushups from knees
    50 Lunges
    Tough one today, legs are jelly from Sat. Time: 15:02 I think 🙂
    Thanks Mario! Great job everyone and Chantal made a great point about waiting to put equip. away until everyone finishes. We are pretty good at that 6 am’ers!!!

  2. Jen C

    So true on the post today – cleans from the floor are where I went wrong and I am still trying to make the corrections in technique. Practice, practice, practice

  3. Blake

    Mob/WU/Row
    Group Mob.

    OHS
    75(5) – 95(5) – 115(5) – 125(3) – 135(3) – 140(2) – 145(2)

    Fiddy as Rx’d
    Time: 14:14

    Pushups…

    Nice work 7AM-ers!

  4. Kelly B

    Mobility
    WU x 1 + 300m row
    Group Mobility

    Strength – Overhead Squat (nice sharing the bar Jackie and Laura)
    35×5, 40×3, 45×3, 50×2, 55×2, 60×2

    WOD: “Fiddy”
    Row 50 calories
    50 Front Squats @35#
    50 KBS @35#
    50 Pushups
    50 Lunges

    Time: 16:08 rx’d!

    Good job everyone! Thanks Mario 🙂

  5. Chantal L.

    WU x 1 + 300m row

    OHS
    5×45, 3×50, 3×55, 2×60, 2×65, 2×70

    WOD Rx’ed – 17:22

    Cashout: Drive home and lie in the recovery position for 5 minutes…….

    I wanted to make a point as Alaina mentioned… I was the last one to finish (YES even if Gabe and Gilles started after me) and people stuck around to cheer me on. It makes a huge difference when that happens as opposed to putting the equipment away. For one, it’s dangerous, and second it helps that last person push through. So next time you are doing a WOD for time, The last person to finish will appreciate it, maybe next time it will be you 🙂

    Happy Monday!

  6. OHS
    15#x5, 20#x3, 25#x3, 30#x2, 35#x2, 40#x2

    WOD “Fiddy”

    Row 50 Cal
    50 Front Squats @15# bar
    KBS @20#
    50 Pushups(knees)
    50 Lunges

    Time: 16:13
    Pushups are hard, but I am stronger than yesterday

  7. Patrick Arseneau

    OHS
    85(5), 115(3), 125(3), 130(2), 140(2), 150(2)

    WOD: “Fiddy” Rx’d

    Time: 14:06

    Really struggled on Row and KBS. 9 days off will do that to you 🙁

    Fun class 7AM!!!

  8. Laura

    Mobility
    WU x 1 + 300m row
    Group Mobility

    Strength – Overhead Squat (thanks for sharing the bar Jackie and Kelly!)
    15×5, 20×3, 25×3, 30×2, 35×2, 40×2

    WOD: “Fiddy”
    Row 50 calories
    50 Front Squats @35#
    50 KBS @30#
    50 Pushups
    50 Lunges

    Time: 14:58 (I think)

    Thanks Mario!

  9. Strength – Overhead Squat
    up to 95# x2 Thanks for sharing the bar Steph!

    WOD: “Fiddy” Rx

    time: 11:45

    PR of 1:02. Thanks Blake great nooner!

  10. Mobility

    WUx1 20 cal Row

    Strength: OHS
    50%x5 – 60#
    60%x3 – 70#
    65%x3 – 75#
    70%x2 – 80#
    75%x2 – 85#
    85%x2 – 95#

    *Fun sharing the rack with you Maria!!

    WOD: “Fiddy”
    Row 50 Calories
    50 Front Squats @ 35#
    50 KBS @ 35#
    50 Pushups
    50 Lunges

    Time: 13:54Rx

    Thanks for the fun Nooner Blake!!

  11. Amanda

    OHS to 110#
    Thanks for sharing the bar with me Josh! – I look forward to seeing your next 1RM OHS PR 🙂

    WOD: 17:05
    Not sure what happened today, I did it in 15:30 last time. Booo.

    Fun class, thanks Blake. I’ve added Dickios and Condescending Crunch to my grocery list, thanks Darrell. 🙂

    Welcome to the new members!

  12. Mobility + WUx1 + 20 cal row
    Group mobility

    OHS
    50%x5 – 55#
    60%x3 – 70#
    65%x3 – 75#
    70%x2 – 80#
    75%x2 – 85#
    85%x2 – 95#

    WOD: ‘Fiddy’
    RX – 14:53

    Fun nooner! Thanks Blake!

  13. Kevin

    OHS
    110×5
    130×3
    140×3
    150×2
    160×2
    175×2

    WOD Rx’d
    9:18

    Row – 1 cal/stroke
    FS – 25+15+10
    KBS – 25+15+10
    Pushups – 5’s until last set
    Lunges – unbroken

    Welcome Mark!! Thanks for not dying on your first day.

  14. OHS
    100×5
    125×3
    135×3
    145×2
    155×2
    165×2

    WOD Rx’d
    14:20

    Row – 1 cal/stroke usually
    FS – unbroken
    KBS – 10s
    Pushups – 5′s until 30 then 1s with short breaks
    Lunges – unbroken

  15. Steph H

    Mob/ wu x1/ 20 cal row

    Group mob

    OHS
    35 x5/ 40 x 3/ 40 x 3/ 40 x2/ 40x 2/ 40x 2

    WOD…..Fiddy

    50 cal row
    50 front sq 35#
    50 kbs 25#
    50 pushups (knee)
    50 lunges(cushion under left knee)

    Time: 17.31

  16. Amy Hogan

    Mobility
    WU x 1 + 20 cal row
    Group Mobility

    Strength – Overhead Squat
    50×5,60×3,65×3,70×2,75×2,80×2

    WOD: “Fiddy”
    Row 50 calories
    50 Front Squats @35#
    50 KBS @35#
    50 Pushups
    50 Lunges

    Time: 16:29 rx’d

  17. Cara

    Mob. WU, 20 cal row

    Strength – Overhead Squat
    50×5; 60×3; 65×3; 70×2; 75×2; 80×2

    45×5(wu) 55×5-60×3-65×3-70×2-75×2-80×2

    It was great to share the bar with you Elba!

    WOD: “Fiddy”
    Row 50 calories
    50 Front Squats (45/35#) @35#
    50 KBS (53/35#) @35#
    50 Pushups – scaled to knees
    50 Lunges

    Time: 15:20

    I’ve been working on correcting my push up form from years of having my hands wide and arms not tucked in, so I really hope by the next time this comes around I can do it Rx!

    Thanks Chantal

  18. Frankie

    WU x 1 + 20 cal row
    Group Mobility

    Strength – Overhead Squat
    85×5, 100×3, 110×3, 120×2, 130×2, 135×2

    WOD: “Fiddy” Rx
    Row 50 calories
    50 Front Squats @45#
    50 KBS @53#
    50 Pushups
    50 Lunges

    Time: 17:06
    pushups really slowed me down. broke them in 2s and 1s after the first 10. did them on my knuckles because of hand/shoulder injury.

  19. Matt Brennan

    Strength – Overhead Squat

    “Fiddy” aka. Twenty-fivdy?
    Row 50 calories
    50 Front Squats (45/35#)
    50 KBS (53/35#)
    50 Pushups
    50 Lunges

    13:26

    Fumbled through class #3. Struggled with overhead squat (mobility/form). Reps cut in half. Positive – row is improving.

    3 classes in a row to start cf! …time for a rest day.

    Thanks Chantal!

    1. Chantal L.

      Haha twenty fivdy! Good job on the WOD! Half the reps is STILL a good workout! And 3 classes in a row for a newbie is plenty, enjoy your rest day, drink lots of water and stretch 🙂

  20. Wu × 1
    300 m row
    Group MOB

    OHS
    15 × 5
    20 × 3
    25 × 3
    30 × 2
    35 × 2
    40 × 2 (PR)

    WOD – Fiddy
    50 Cal row
    50 front squats @ 25
    50 KBS @ 30
    50 Pushups from the toes
    50 lunges

    19:10

    Another epic Monday. Thanks for the class Mario!

  21. Annie

    Mob. and WUx1
    Group Mob.
    OHS: 5 x #35, 3 x #40, 3x #45, 2 x#45, 2x #50, 2x #55

    WOD: Fiddy
    Row 50 cal.
    50 Front Squats #35
    50 KBS #25
    50 Pushups from knees
    50 Lunges

    16:34 a 5 sec pr from last time….really gave my 100% to beat my time…those pushups!

  22. Tara R

    OHS 5×35 3×40 3×45 2×50 2×60 2x 65
    “Fiddy”
    Row 50 calories
    50 Front Squats 35#
    50 KBS 25#
    50 Pushups
    50 Lunges
    time: 20:56 I think @ some point i died then woke up doing push-ups lol
    Great wod!

  23. Mob + WUx1

    Back Squats WU
    5×135 – 5×185 – 5×225#

    Back Squats 4-4-4-4-4-3-3-3 reps
    (lift every 3 mins)
    250-255-265-275-285-290-300-305#

    Shoulder Press WU
    10×45 – 10×65#

    Shoulder Press 10-10-10-10 reps
    (lift every 3 mins)
    85-95-105-115#(x8)

  24. Jason gagnon

    Did one kind of the same as this one… On the road and hard to work out.

    Mob
    wu x2

    Strength OHS
    85 x 5 , 95 x 3 , 135′ x 2 ,155 x 2 160 x 2

    Wod

    50 cal on the stationary bike
    50 front squat at 45
    50 shoulder press
    50 pushups
    50 lunges

    Time was : 18:24

    Pretty good for what i had to workout

  25. Heidi

    WOD:

    “Fiddy”
    Row 50 calories
    50 Air Squats (back not up to FS today)
    50 KBS 25#
    50 Pushups (these sucked)
    50 Lunges
    Time: 15:41

    Fun WOD. Lot’s of movements!

  26. Jen C

    Mob + Wup x 1 + 20 cal row
    Group Mob

    Strength – Overhead Squat (1 rep max is 50lbs)
    25lb x 5
    30 x 3
    35 x 3
    35 x 2
    40 x 1
    45 x 2
    This was light – need to find a new max amount

    WOD: Fiddy
    row 50 cal
    50 front squats @ 35lbs (sets of 10, 5 ,5 ,5 ,5 ,10 ,5 ,5)
    50 KBS @ 35lbs (all sets of 5 – these were the slow spot for me)
    50 pushups (sets of 5 and the last 10 were in sets of 3s and 2s)
    50 lunges (unbroken – yippy – first time for this)

    Time = 17:22

    Thank you for the support and cheers gang. You were all are awesome today 🙂 Thank you for the push Chantal – you are a smart cookie!

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