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Old 05-25-2010, 12:11 PM   #1
Mitch Jensen
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Getting my wife into crossfit

My wife is starting to workout again after taking some time off and I'd love to get her involved in crossfit. She's 5'11" and I think she weighs about 170. She wants to lose 15 pounds by July 1st.

Are there any do's or don'ts or simply some suggestions to get her started. Today I had her do 21-15-9 dumbbell thrusters, modified pushups, and tricep extensions.

Any advice you may have I'd love to hear it.

Thank you!
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Old 05-25-2010, 01:28 PM   #2
Tim Nakashima
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Re: Getting my wife into crossfit

15 lbs will be easy if her diet is dialed in (paleo or zone).

Why not just follow mainsite and scale to her ability? Or start with the OnRamp program template? A lot of people get hooked after they repeat a workout after a few weeks and cut their time in half.

What's your training history? Ever train anybody before? Level 1 cert?

For the workouts:
Do:
-Keep them fun!
-Keep them constantly varied (exercises, sets, reps, rest, type)
-Cover the basics
-Focus on GOOD form
-Make sure she gets adequate rest/recovery

Don't:
-Do tricep extensions!
-Start too heavy
-Push her too hard at first
-Work the same muscle groups over and over...

Those are just a few things off the top of my head... The main thing is keeping her consistent, interested and motivated.

Tim
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Old 05-25-2010, 02:41 PM   #3
Mitch Jensen
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Re: Getting my wife into crossfit

Thanks Tim!

I'm not level 1 certified but I've put her through workouts before....just not crossfit workouts. I guess I could just scale back the workouts to meet her ability. She can't do pull ups or dips so I'll be hoping to find alternatives for those.

I threw in tricep extensions because I know she wants to tone up her arms but i'm guessing simply following the WOD will do that for her correct?
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Old 05-25-2010, 03:09 PM   #4
Andrew Schechterly
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Re: Getting my wife into crossfit

Quote:
Originally Posted by Mitch Jensen View Post
Thanks Tim!

I'm not level 1 certified but I've put her through workouts before....just not crossfit workouts. I guess I could just scale back the workouts to meet her ability. She can't do pull ups or dips so I'll be hoping to find alternatives for those.

I threw in tricep extensions because I know she wants to tone up her arms but i'm guessing simply following the WOD will do that for her correct?
If I had to choose one muscle group that I felt CrossFit utilized most... it would be triceps.
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Old 05-25-2010, 03:49 PM   #5
Nic Kirkland
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Re: Getting my wife into crossfit

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Originally Posted by Andrew Schechterly View Post
If I had to choose one muscle group that I felt CrossFit utilized most... it would be triceps.
Umm not sure if you're serious, but if you are I have to disagree and say it's the quads/hammies.

To Mitch: Yeah you can do that, but if she wants "tone" what she really needs to do is eat smart and clean and work hard. Assuming she is not a body builder, those two suggestions will probably elicit as much "tone" as any isolation exercise. That and burpees.
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