The basic rule to follow when starting CrossFit is to take time first to learn to perform the core movements correctly: Find the form (i.e. your movements are accurate), make form consistent (i.e. your movements are precise), then add intensity. The movements I have chosen are common (probably with the exception of the Sumo High Pull Deadlift) and most people "know how" to do them. However, most people say they "know how to swim" but can't swim 500 meters without stopping mostly because their technique doesn't allow them to maximize the fitness they have.
For the sake of simplicity, we are going to limit the movements to the following to illustrate clearly how to vary the movements and intensity and also to make use of a minimum of equipment:
You can increase intensity by altering any or all of the following characteristics but strive for performing the movement correctly (or as correctly as possible given current coordination and flexibility):
Equipment List
Must-have:The best schedule for the beginner is 3 days a week with at least one day of rest in between. The hardest day should be the day after the two days off. To get more fit, you must do some sort of activity (i.e. stress) that will take your body out of homeostasis forcing your body to adapt to the higher level of activity. You don't have to push your limits each time you workout but you should probably increase intensity for at least one workout a week. You can read more about programming by researching "Hans Selye’s General Adaptation Syndrome" or by reading "Recovery - Adaptation: Strength / Power Sports by Meg and Mike Stone" or Practical Programming for Strength Training by Rippetoe and Kilgore. Finally, be aware of Rhabdomyolysis and that it can be caused by extreme physical exertion (i.e. high intensity workouts).
Each workout should contain a general warm-up, a specific warm-up given your main workout, and a workout of the day (WOD). I am just going to list the WOD but you will have to come up with both a general and specific warm-up of your own. Here are some good videos of very good warm-ups.
Greg Amundson's Warm-up [wmv][mov]
Matt Bruce and his pre-lifting warm-up routine [click on picture under "Warm-ups"]
Note that the above videos feature national caliber athletes. You may have to turn down the intensity of your warm-up in addition to the WOD.
| Week 1 - Learn the movements | ||
|---|---|---|
| Day 1 | WOD: 3 rounds with rest between rounds: 5 x push-ups 10 x sit-ups 15 x squats |
Notes: Air Squat Demo w/explanations...[wmv][mov] Push-ups "must-haves" (in the following order): Arms at a 45 degree angle from you sides full range of motion in arms and shoulders (you can do them against the wall or on a chair or on your knees but you arms must move from a 90 degree bend, or lower, to full extension active or packed shoulders (we have to talk about that in person) straight line between ear, shoulders, hips and knees/toes (whichever are touching the ground) during the entire exercise |
| Day 2 | WOD: 5 rounds with no rest between rounds: Run/walk 1 min then 5 x push-ups Run/walk 1 min then 5 x squats |
Notes: This workout should take about 11 minutes. Make sure to do some slow jogging in your warm-up. |
| Day 3 | WOD: 3 rounds (with dumbbells) with rest between rounds 10 x squats 10 x shoulder press |
Notes: Shoulder Press/Push Press/Push Jerk tri-panel...[wmv] |
| Week 2 - Strive for accuracy | ||
| Day 1 | WOD: 10 rounds with no rest between rounds 10 x push-ups then Run/walk 1 min 9 x push-ups then Run/walk 1 min 8 x push-ups then Run/walk 1 min ... 2 x push-ups then Run/walk 1 min 1 x push-ups then Run/walk 1 min |
Notes: Make sure to do some slow jogging in your warm-up. You can substitute either jump rope or air squats for the walk/run. |
| Day 2 | WOD: 21 x squats 21 x push press 1 minute rest 15 x squats 15 x push press 1 minute rest 9 x squats 9 x push press |
Notes: Push Press Issues Clip...[wmv][mov]. Remember that all pressing movements end with the bar or dumbbell over the ears and shoulders. |
| Day 3 | WOD: Tabata squats, Tabata sit-ups | Notes: For Tabata squats the rest should be standing up (Explanation of the Tabata protocol). Remember to write your score down. |
| Week 3 - Strive for precision | ||
| Day 1 | WOD: Using light dumbbells (i.e. 5, 8 or 10 lbs), perform N reps of the following exercises in exactly one minute, where N is how many minutes have elapsed: Push press Squat Push-up For example: Minute 1: 1 x push press, 1 x squat, 1 x push-up Minute 2: 2 x push presses, 2 x squats, 2 x push-ups Minute 3: 3 x push presses, 3 x squats, 3 x push-ups etc. |
Notes: Stop when you can't complete your reps in one minute. |
| Day 2 | WOD: Push-up ladder push-ups for 15 seconds - rest 15 seconds push-ups for 30 seconds - rest 30 seconds push-ups for 45 seconds - rest 45 seconds push-ups for 60 seconds 5 rounds of 5 weighted sit-ups using a dumbbell or medicine ball. Rest exactly 1 minute between rounds. |
Notes: Review proper push-up form listed above. |
| Day 3 | WOD: 3 rounds of the following with no rest between rounds: 4 x dips 8 x sit-ups 12 x back squats (use the broomstick/dowel/pvc pipe) Run 400 meters |
Notes: Dip...[wmv] Using two chairs, put each hand on a chair with our fingers pointing forward, rest your feet on the ground in an L-sit position. Strive for full range of motion - elbow bent to 90 degrees (or more) in the down position to full elbow extension in the up position. Back Squat (aka Squat)...[mpg] |
| Week 4 - Strive for precision | ||
| Day 1 | WOD: Tabata squats, Tabata sit-ups | Notes: For Tabata squats the rest should be standing up (Explanation of the Tabata protocol). Rest only one minute between squats and sit-ups. Remember to write your score down. |
| Day 2 | WOD: 5 rounds with 1 minute of rest between rounds: 10 x Overhead Squats with broomstick/dowel/pvc pipe Run 400 meters |
Notes: Overhead Squat Basics Lecture...[wmv][mov] Overhead Squat Competition...[wmv] (Note that proper form allows you to perform more work - work = weight moved over time) |
| Day 3 | WOD: Project Workout 10 x dumbbell shoulder press (go heavy) 20 x squats with same dumbbells used above 30 x Step-ups to a milk crate/chair/bench (alternate leading foot i.e. 15 x right foot leading, 15 x left foot leading) 40 x push-ups 50 x sit-ups |
Notes: This is not as hard as it looks after 4 weeks, you will be amazed at your new level of fitness! |