View Full Version : CA WOD for Newbies

Winfield Featherston
08-23-2008, 07:00 PM
Greetings all!

I've been lurking on this board for a few weeks, coming from a CF and SS background. This week I started following the CA WOD, which so far seems really cool.

I do have a little concern though: my Oly lifting technique/form is pretty horrible, not having done much in the way of Oly lifting in the past, so I'm having to use really light loads in order to even DO the lifts at all.

Should I just start light and work my way up, possibly sacrificing some strength in the short run but improving technique? Or should I augment the WODs with a few heavy lifts I know I can do to keep my strength up?

Thanks in advance!

Steven Low
08-24-2008, 12:11 AM
Technique work all the way.

If you need the strength just do some squats or DLs on the side.

Winfield Featherston
08-24-2008, 11:19 AM
Thanks Steven - that's kind of what I was thinking. I'm a little concerned about the workload though. If I'm doing the WOD correctly, how much gas should I have left for DLs and squats?

I guess I'll see how it feels and maybe stick to low volume/high intensity on the DLs and squats.

Steven Low
08-24-2008, 02:11 PM
Yep. Go by feel -- start to feel run down take an extra day or two off.

Greg Everett
08-24-2008, 03:54 PM
You'll be fine on the strength cycles - the emphasis IS on squats, DLs, pressing, etc. - the classic lift stuff is light tech work anyway with the exception of Saturdays.

Winfield Featherston
08-24-2008, 04:17 PM
Thanks for the input!

I think I'll be ok on the strength stuff, but I'm really struggling to find my feet on the unfamiliar things like muscle snatches, tall cleans, etc.

I did do the zercher cleans today, but after watching the video demo I ended up doing zercher squat cleans instead of power cleans. Lots of fun though - made my own makeshift bag and everything.