Starting WOD's

[Andrew Komarnyckyj]

Up until now I've been following my own routines which I've devised on the basis of the GB book. I'm thinking about progressing to the WOD's - suitably scaled for my level. Should I try to find the early WOD's and follow those (in date order), or is it ok to just jump in with the current WOD's?

Many thanks

[Andrew Komarnyckyj]

Thanks Zach

[Andrew Komarnyckyj]

That makes perfect sense - thanks again, Zach

[M $]

I too have been doing the Fsp and Fbe in the book three times a week for the last several months and have a long way to go. Are most people starting theses WOD when they get to some specified level or should I try to work on them in addition to the other progressions I have been doing? I feel like I might overtrain trying to do both at this point. What are other people doing?

[Zingam]

Sometimes the WODs contain exercises that I cannot understand what they are and sometimes they contain exercises that I am not able to perform because I don't have the equipment/space/etc. to do these (for example mostly jumping exercises or rope climbing).

In that case what would be the best to do?

[Vincent Stoyas]

Jumping exercises? Like senders? Ascaled down version of that are simply rebounds. There's an entire thread dedicated to these somewhere.

Rope climbs can be scaled to towel pull ups. 1pull up for ach foot, I believe.

[Paradox]

If you can complete the whole WOD/ rx'd sets/reps, then you scaled perfectly. This could take a little time to get down, but if you have any questions on how to scale or change, just ask.

Yea, I'd like to emphasize this point.

Don't get dismayed if you've scaled incorrectly, Andy. It took me about 2 months before I finally got all of the WOD's scaled to my level. A lot of trial and error.

Sometimes the WODs contain exercises that I cannot understand what they are and sometimes they contain exercises that I am not able to perform because I don't have the equipment/space/etc. to do these (for example mostly jumping exercises or rope climbing).

In that case what would be the best to do?

It sounds like you do not have the book, as the WOD only contains movements detailed in the book or on this website.

For rope climbing, Coach Sommer always provides a substitution exercise in his WOD notes. For cirques, as Vincearoo stated, you can substitute 10-15 towel pullups. You can also use your own imagination. I have occasionally substituted with trees.

[Keegan Yentsch]

Zach,

How would you scale something like l-sit press to tuck planche? I can press up into a tuck planche but since I found out you're supposed to lean into it instead I've since realized that my elbows aren't ready to be doing planche work yet.

Thanks, and sorry if I'm hijacking thread.

[Paradox]

Zach,

How would you scale something like l-sit press to tuck planche? I can press up into a tuck planche but since I found out you're supposed to lean into it instead I've since realized that my elbows aren't ready to be doing planche work yet.

Thanks, and sorry if I'm hijacking thread.

Well, I'm no Zach, but your problems sound familiar to me.

I originally scaled this WOD movement by reversing the press movement and using a frog stand. Essentially, I did a scaled negative. So I would lean into the frog stand and then slowly extend into an adv frog and take my knees off of my elbows and transfer my legs into the l-sit. The tuck planche position is just passed through. If you can't even lean into the frog, I suppose your focus should primarily be there (considering you have already mastered the l-sit).

After I mastered that, I moved onto an l-sit press to frog stand with no trouble.