Where to start, integration and progression.

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Where to start, integration and progression.

Post by Laconic » Tue Oct 30, 2007 4:58 am

I'm new and, big suprise, i have questions. Where do i start? How do i integrate sport? When should i work on progressions?

I've been reading the forums here and on crossfit for a while and finally registered yesterday. I did the first week of simplefit last week. I'm aiming to work up to doing the crossfit WODs.

* 1st question: Where should i start?

As i said, i did level 1 last week. Here's how i did:

Code: Select all

Day   Workout Reps/time       Comments
Tues  L1D1	  18	       No rush, no real rest.	1.5 hours indoor ultimate
Thurs L1D2	  6m          Didn't rest. Oops. Should read the instructions more carefully.
Sat   L1D3	  1m50s       4 games of ultimate - ladder
Sun                        3 hours of ultimate
Mon   L2D1	  20	       No rush	
I didn't really have any issues with the workouts, and i didn't really push myself very hard. I'm doing full range everything although my squat form below parallel needs work.

Do i continue to just work through the levels, or should i jump to one that seems challenging?

* 2nd question: Sport

I play ultimate (frisbee) at least twice a week for an hour and a half to 4 hours. The timing is out of my hands. Can/should i do this on a rest day? Should i do the endurance/strength/power workout before or after practice if they have to be on the same day?

* 3rd question: Progressions

If i want to work up to doing the pistol squats and HSPU's of the advanced workouts, should i be practising these before or after the simplefit workout? Can i do it on rest days etc etc?

If anyone could answer those questions, or point me to a thread here or on crossfit where i can find the answers, i'd be grateful. I'm sure there is one, but i haven't been able to find it.


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Post by ucffool » Tue Oct 30, 2007 7:19 pm

Judging by your time, you could probably jump to L3, and depending on L3D3 time, possibly L4. I would start at L3 though... it will be a notably harder workout due to the pull-up increase on Day 1.

You can do ultimate frisbee on either off or on days, your call. I prefer to actually REST on off days, but that's me. Others do the opposite. As far as before or after, that depends on how well you want to play frisbee :lol: Once the level is right for you, you'll note the workout's effect a lot more.

As far as HSPU's (Hand Stand Push-Ups for those who may read this and go, what the f$$$?), I would practice these a little on the off days, just to get an idea of where you are at and your form. Until you get to probably L4/L5, you may not be able to take this on, but there hasn't been enough data (read: people at that level trying HSPU) for me to say definitively.
Last edited by ucffool on Wed Oct 31, 2007 8:05 pm, edited 1 time in total.

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Post by Laconic » Wed Oct 31, 2007 5:26 am

Thanks for the response. I decided to stick with level 2 for today and see what difference slowing it all down made. In retrospect i think that was probably a good idea...with no momentum everything became a hell of a lot more difficult.

L2D2 - 16m43s not including the full 3 min rest periods.

I had to speed up the last set a little as i wouldn't have finished otherwise.

I'm still very curious about the progressions though.

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Post by Admin » Wed Oct 31, 2007 7:24 pm

Practice new stuff after you warm up but before you work out when you are fresh.

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