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Old 09-14-2006, 09:21 AM   #1
John M Bateman
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Hello,

I will try to make this as brief and painless as possible. I am new to cross fit and had a question on how to start. A Little background about my self. I have a garage gym with weights, power rack, and treadmill. Just ordered a set of 45’s and 25’s bumper plates. I played college football and was into power lifting in college. Got out of college, got a job and got out of shape. I have horrible flexibility in shoulders, wrists and legs. Here is my question? Should I try the Canadian Infantry School's Austere Army Operational Fitness Program (Cross Fit) and learn the Olympic lifts? Or just suck it up and do the WODs?
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Old 09-14-2006, 09:27 AM   #2
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familiarize yourself with the o-lifts regardless--you'll need them for the WODs too. search this forum, check the exercises section of the main site, and read the getting started section. more exercise descriptions and video also at http://www.cathletics.com/resources/exercises/index.php.

bottom line: start slowly and progress incrementally unless you want to die.
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Old 09-14-2006, 11:08 AM   #3
Mike ODonnell
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Do the WODs but scale them down at first....don't overdue it or you will end up on the IR for a while. Work on your flexibility with dynamic warmups such as lunges, sampson stretch, shoulder dislocations, OHS practice with a stick (a must!). Nail down your eating, that's key...otherwise you will not recover and will feel your workouts getting worse...nutrition is the key remember! Other than that, stay consistent and the results will come quicker than you know.
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Old 09-14-2006, 11:27 AM   #4
Seth Orell, Jr.
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Welcome to Crossfit John,

I'll second Greg's advice about starting slowly. Those Olympic moves take a lot of practice to feel comfortable. On that note, a worthy addition to your home gym would be a broomstick or a length of PVC pipe. I got (and still get) a ton of mileage with mine practicing my weaker Oly moves.

*Edit* Mike beat me to it! With the stick, no less ;)

(Message edited by SethO on September 14, 2006)
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Old 09-14-2006, 11:53 AM   #5
Parker Gates
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Scaled WOD's can be found at the Brand X site.
http://forum.brandxmartialarts.com/viewforum.php?f=16
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Old 09-14-2006, 08:08 PM   #6
John M Bateman
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Thanks for the help. I will do the WODs and focus in some flexibility, nutrition and technique. Once again thanks for the info.
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Old 09-17-2006, 01:00 PM   #7
Frank DiMeo
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Greg, that is an excellent website!
Way to go!
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Old 09-17-2006, 03:07 PM   #8
Skip Chase
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Ditto Frank's comment. Thanks, Greg
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