So you’re ready to start a workout schedule and someone or something sparked a little interest in CrossFit. Maybe this “CrossFit” is going to be my ticket to success? But I have a few questions and concerns running through my head.
“Is this CrossFit really for real?”
“Do you really think you’re going to get me to do those CRAZY workouts?”
“Am I going to get bulky and buff doing CrossFit?”
“Do CrossFitters really chew on glass and nails after working out?”
“If I already enjoy snacks of glass and nails, how can I get started on the workouts?”
Well checking out the CrossFit websites is definitely the best way to start. The CrossFit main site provides all the information you will need to get started. CrossFit HQ provides a workout daily and provides video demonstrations under the “Exercises and Demos” tab. CrossFit also keeps up a very good online journal which only costs $25 a year and is updated with new articles almost daily. I will provide you with a simple workout schedule that is fit for all whether you’re an elementary cook, a road construction worker, or an aspiring nurse.
CrossFit’s theory and workouts are built around some simple fundamental functional movements. Primarily consisting of the squat, pushup, and pullup. These three workouts alone will strengthen your core and teach your body to move with precision and purpose. Learning proper technique is going to be key to working out effectively.
Drive through the heals!
The SQUAT is the most important movement. There are a few key points you must look for:
-Feet should be about shoulder width apart with toes angled out around 30 degrees
-Weight stays on the heels the entire time (you should be able to wiggle your toes at the top and bottom of the squat)
-Knees traveling over your feet/toes (push your knees out when you squat so they stay directly over your feet)
-Keep lumbar curve (keep lower back tight by pulling your butt back and your chest up)
-Squat below parallel (your hips should drop just below your knee caps when you squat)
The PUSHUP is pretty basic. The picture above is showing POOR form. Keep the abdomen tight and your butt down BABY!!! Some athletes are just hopeless…
-Keep body tight and head natural.
-Hips and chest should hit the ground at the same time.
The PULLUP is a great functional movement.
-Pretty simple. Start hanging and get your chin over the bar! Or chest to bar if your a Fire-Breather like the CrossFitter pictured above.
-If you cannot do a pullup, you can substitute by performing jumping pullups or by using an elastic band
-Jumping Pullup- Stand under a pullup bar on top of a box and grab hold of the bar like your ready to do a pullup. Now you can “Jump” while doing your pullup. I wonder why they call it a “Jumping Pullup” ?????
-Many gyms have elastic bands attached to their pullup bars. You can use these by placing your feet into the bands. The resistance will make the pullup easier by reducing the weight you have to pull.
-Both of these methods are effective ways to help you to unassisted pullups.
-Here’s a video of Greg Amundson doing 100 Pullups for time!! Pullup
So now for the workout schedule. CrossFit usually works out 3 days on and 1 day off. This schedule will be more work friendly by 5 days on 2 days off. Remember that these can all be scalable. If it’s too hard or too much, drop the number of repetitions or the time. This also works in reverse. If you find this to be too easy, increase your work load by adding more reps or increasing the time. If you are not used to working out, please, PLEASE start out slow and work into this. It’s way to easy to get hurt by rushing into workouts this intense. And if you have any questions, please feel free to contact us. Enjoy!