New to Crossfit - looing for beginner workouts...

[KDOG]

I'm searching around and have found a few beginning Crossfit workouts but I would love to hear from any Crossfitters here and hear their advice and suggestions on good beginning workouts or WODs as their called. I found one that is a pdf link on the page below:

http://michaelashcroft.net/2009/04/19/16-days-of-beginner-crossfit-wokouts-you-can-do-from-home/

And I found a few others. I don't mind buying SOME equipment but don't wanna go crazy. Thanks for any help!

 

[blackdogdeek]

Have you joined a crossfit gym or are you just looking to do some crossfit workouts on your own?

If the latter, what equipment do you have? If you have an olympic bar, some weights, a pullup bar and a jump rope you should be able to do almost any workout on crossfit.com but you can also google any substitutions for exercises for which you don't have the prescribed equipment or just ask in their forums.

Lastly, here is a list of WODs you can perform without any equipment at all:

http://www.crossfitkop.com/docs/AwayFromHomeWOD.pdf

 

[Sid59]

I'm searching around and have found a few beginning Crossfit workouts but I would love to hear from any Crossfitters here and hear their advice and suggestions on good beginning workouts or WODs as their called. I found one that is a pdf link on the page below:

http://michaelashcroft.net/2009/04/19/16-days-of-beginner-crossfit-wokouts-you-can-do-from-home/

And I found a few others. I don't mind buying SOME equipment but don't wanna go crazy. Thanks for any help!

The only concern with getting your own gear, regardless of a home gym or crossfit, is making sure you have good form. You didn't list your experience doing major lifts, squats, deadlifts, cleans, presses .. all are common strength and volume exercises for CrossFit. Even getting kettlebells and doing swings can throwout your back.

your link and this site http://www.thetravelingwod.com/

Great for cardio and no need for equipment.

 

[Sid59]

Have you joined a crossfit gym or are you just looking to do some crossfit workouts on your own?

If the latter, what equipment do you have? If you have an olympic bar, some weights, a pullup bar and a jump rope you should be able to do almost any workout on crossfit.com but you can also google any substitutions for exercises for which you don't have the prescribed equipment or just ask in their forums.

Lastly, here is a list of WODs you can perform without any equipment at all:

http://www.crossfitkop.com/docs/AwayFromHomeWOD.pdf

nice link .. though i suspect many wouldn't want to do tabata sprints on a treadmill.

Tabata sprints on the treadmill. 8 sets of 20 seconds on 10 off at an incline of 12.
Rest two minutes then Tabata sprints on the treadmill 8 sets of 20 seconds on 10
off at an incline of 8. Rest two minutes. Repeat at an incline of 6 (same cycle)
and then rest two minutes and at an incline of 2.

in fact, i think i'm adding some extra runs/travel wods on saturdays to try and kick my cardio into better gear.

 

[KDOG]

Well let me show my noobness and ask what in the world is a tabata sprint. I haven't done any major lifting. My working out as of now consist of walking/biking a few miles, 3 sets of 25 pushups with feet up on stool, 3 sets of Pilates style crunches ( feet 6-8in off floor, legs straight out) 3 sets of 15 dips, 3 set of 8-10 bicep curls w 30lb dumb bells, tricep pushoffs from a table. And of course not all at the same time.

I am looking for a crossfit gym but there doesn't seem to be any around me. Honestly I don't have any idea how to do a structured workout regiment so thats why I'm asking. I like having a scheduled routine I can print out and follow like the link I gave above. I've emailed the crossfit gym that is closest to me and at some point will go in and go through their assesment workout and see if I can get them to suggest a plan for me. I better start out light at first though. Crossfit appeals to me for a number of reasons, #1 it seems to be very effective, #2 it seems like its built around the concept of being able to do good workout without alot of "fanciness" (equipment, gear etc) #3, I can affort it lol. Anyway I look forward to actually getting on some crossfit program so I can GET STARTED AND HAVE SOME DIRECTION.

 

[Sid59]

Well let me show my noobness and ask what in the world is a tabata sprint. I haven't done any major lifting. My working out as of now consist of walking/biking a few miles, 3 sets of 25 pushups with feet up on stool, 3 sets of Pilates style crunches ( feet 6-8in off floor, legs straight out) 3 sets of 15 dips, 3 set of 8-10 bicep curls w 30lb dumb bells, tricep pushoffs from a table. And of course not all at the same time.

I am looking for a crossfit gym but there doesn't seem to be any around me. Honestly I don't have any idea how to do a structured workout regiment so thats why I'm asking. I like having a scheduled routine I can print out and follow like the link I gave above. I've emailed the crossfit gym that is closest to me and at some point will go in and go through their assesment workout and see if I can get them to suggest a plan for me. I better start out light at first though. Crossfit appeals to me for a number of reasons, #1 it seems to be very effective, #2 it seems like its built around the concept of being able to do good workout without alot of "fanciness" (equipment, gear etc) #3, I can affort it lol. Anyway I look forward to actually getting on some crossfit program so I can GET STARTED AND HAVE SOME DIRECTION.

Yeah if you don't have stuff, dont buy stuff. The links provide are all great beginning workouts that do not require buying anything, a huge plus.

Go to the CF, check out a class, do their intro and see where you go from there. If you feel you have enough experience to do the stuff on your own, buy the gear and go wild.

Good Luck!

 

[KDOG]

Yep the only thing I'm planning on buying is simple stuff - a jump rope for warm up sessions and I'll build a simple jump box - 18" on one side and 24" on the other. Like I said, not gonna go crazy when starting out....

Saw this beginner workout on youtube...

http://www.youtube.com/watch?v=4CppTPYvkxU