Female just getting started

Jen Rice · 12-28-2006, 05:18 PM

I was introduced to crossfit by a colleague and I have decided to give it a try. However, getting started is a little overwhelming when you have no idea where to begin. I am by no means in poor shape but I do lack in muscle strength, the ability to do pullups is definitely a goal rather than part of a wod. If anyone can offer advice and/or guidance to a female just getting started it would be greatly appreciated!

Keith Wittenstein · 12-28-2006, 05:51 PM

Welcome, Jen!

Take your time. Learn to squat. Get creative with pullup substitutions: bodyrows, jumping pullups, gravitron, jumpstretch bands, partner assisted.

Get good at the bodyweight stuff even if you modify them: squats, pullups, pushups, dips, situps, back extensions, etc.

Then learn the back squat, deadlift and overhead press. Use a broomstick first, then a body bar, then an empty olympic bar.

Keep reading the message boards and get some CrossFit Journals. Read the FAQ page. Find some friends to workout with.

Have fun!

Sam Michaud · 12-28-2006, 07:57 PM

Hi Jen,

Nice to see another Canuck on the board - you'll also find a few other Forces members lurking here.

Start with Keith's advice then search for "pull-ups" and read about some of the advice. Most people find that doing pull-ups on the Gravitron (assisted) or doing jumping pull-ups and focusing on the negative builds strength fast.

Don't hesitate to e-mail me or PM me - we have a growing Crossfit community here in Ottawa.

Welcome,
Sam

Sarena Kopciel · 12-28-2006, 08:08 PM

Great advice from Keith. You can trust anything he says. I am working with him for a few months and see amazing progress. He really rocks. The message boards are also a great source of info. Listen, read and just do...

Kim Dowse · 12-28-2006, 08:42 PM

Jen - welcome! I started XF six weeks ago. I had to scale the workouts. The folks at Brand X do an amazing job of scaling the WODs. Link is work and family safe.

http://forum.brandxmartialarts.com/viewforum.php?f=16

If you have access to an affiliate gym then I would highly recommend partaking in a group session (and potenitally a private lesson if you feel you need help on your form). The group WODs are really motivating as there is a ton of energy and support form everyone participating.

Also, take a look at your food intake. 80% of being fit and healthy is your diet. Good luck. Stick with it...it soooooo worth it.

Sarena Kopciel · 12-29-2006, 05:11 AM

Jen--so sorry. Welcome. STick with it..It works.

Michael Manseau · 12-29-2006, 08:05 AM

Welcome aboard Jen. Lucky you, having the gym across from RMC available.
I think the closest Crossfit gym is Montreal or you can keep your fingers crossed that Colin & Pierre have an early launch to Crossfit Ottawa.
You'll find lots of help here on the board & definitely take advantage of Brand X's scaling.
Happy Crossfitting. Don't forget to give the Zone an honest try as well.

Jen Rice · 12-29-2006, 11:24 AM

Thank you for the welcomes and for all your advice. I see that joining the forum was a great step to the CrossFit experience. I have visited the BrandX site as recommended by Kim and Michael, thanks this has been extremely helpful! However, Keith, or anyone for that matter, if you could let me know what bodyrows and jumpstretch bands are it would be great! Michael, I am actually working out of St. Jean for awhile, I do miss the RMC gym!

Michael Manseau · 12-29-2006, 11:37 AM

Jen:
If you get a weekend off, perhaps a visit to Crossfit Montreal would be worth the trip:biggrinthumb:

Fiona Muxlow · 12-30-2006, 01:35 AM

Welcome. Jen
Body rows = The one use you will have for a smith machine!
Set the bar at a height that is just higher then your fingure tips if you are laying on the ground under it and reaching for the sky.
Grab hold to the bar and pull your chest up to it, Feet stay in contact with the ground.
You can also use rings or a bar set in a power rack
http://www.crossfit.com/discus/messages/20/34695.jpg
You may need to start with bent legs for assistance as you get stronger you can straighten the legs or elevate them on a bench in order to work harder.
Hope this helps.

Fiona

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12-28-2006, 05:18 PM	#1
Jen Rice Member Profile: Join Date: Dec 2006 Location: Kingston ON Posts: 2	I was introduced to crossfit by a colleague and I have decided to give it a try. However, getting started is a little overwhelming when you have no idea where to begin. I am by no means in poor shape but I do lack in muscle strength, the ability to do pullups is definitely a goal rather than part of a wod. If anyone can offer advice and/or guidance to a female just getting started it would be greatly appreciated!

12-28-2006, 05:51 PM	#2
Keith Wittenstein Affiliate Profile: Join Date: Jun 2004 Location: New York New York Posts: 945	Welcome, Jen! Take your time. Learn to squat. Get creative with pullup substitutions: bodyrows, jumping pullups, gravitron, jumpstretch bands, partner assisted. Get good at the bodyweight stuff even if you modify them: squats, pullups, pushups, dips, situps, back extensions, etc. Then learn the back squat, deadlift and overhead press. Use a broomstick first, then a body bar, then an empty olympic bar. Keep reading the message boards and get some CrossFit Journals. Read the FAQ page. Find some friends to workout with. Have fun!

12-28-2006, 07:57 PM	#3
Sam Michaud Member Profile: Join Date: May 2006 Location: Halifax Nova Scotia Posts: 137	Hi Jen, Nice to see another Canuck on the board - you'll also find a few other Forces members lurking here. Start with Keith's advice then search for "pull-ups" and read about some of the advice. Most people find that doing pull-ups on the Gravitron (assisted) or doing jumping pull-ups and focusing on the negative builds strength fast. Don't hesitate to e-mail me or PM me - we have a growing Crossfit community here in Ottawa. Welcome, Sam

12-28-2006, 08:08 PM	#4
Sarena Kopciel Member Profile: Join Date: Nov 2006 Location: Monsey NY Posts: 2,042	Great advice from Keith. You can trust anything he says. I am working with him for a few months and see amazing progress. He really rocks. The message boards are also a great source of info. Listen, read and just do...

12-28-2006, 08:42 PM	#5
Kim Dowse Member Profile: Join Date: Nov 2006 Location: Albuquerque NM Posts: 203	Jen - welcome! I started XF six weeks ago. I had to scale the workouts. The folks at Brand X do an amazing job of scaling the WODs. Link is work and family safe. http://forum.brandxmartialarts.com/viewforum.php?f=16 If you have access to an affiliate gym then I would highly recommend partaking in a group session (and potenitally a private lesson if you feel you need help on your form). The group WODs are really motivating as there is a ton of energy and support form everyone participating. Also, take a look at your food intake. 80% of being fit and healthy is your diet. Good luck. Stick with it...it soooooo worth it.

12-29-2006, 05:11 AM	#6
Sarena Kopciel Member Profile: Join Date: Nov 2006 Location: Monsey NY Posts: 2,042	Jen--so sorry. Welcome. STick with it..It works.

12-29-2006, 08:05 AM	#7
Michael Manseau Member Profile: Join Date: Dec 2006 Location: Ottawa Ontario Posts: 321	Welcome aboard Jen. Lucky you, having the gym across from RMC available. I think the closest Crossfit gym is Montreal or you can keep your fingers crossed that Colin & Pierre have an early launch to Crossfit Ottawa. You'll find lots of help here on the board & definitely take advantage of Brand X's scaling. Happy Crossfitting. Don't forget to give the Zone an honest try as well.

12-29-2006, 11:24 AM	#8
Jen Rice Member Profile: Join Date: Dec 2006 Location: Kingston ON Posts: 2	Thank you for the welcomes and for all your advice. I see that joining the forum was a great step to the CrossFit experience. I have visited the BrandX site as recommended by Kim and Michael, thanks this has been extremely helpful! However, Keith, or anyone for that matter, if you could let me know what bodyrows and jumpstretch bands are it would be great! Michael, I am actually working out of St. Jean for awhile, I do miss the RMC gym!

12-29-2006, 11:37 AM	#9
Michael Manseau Member Profile: Join Date: Dec 2006 Location: Ottawa Ontario Posts: 321	Jen: If you get a weekend off, perhaps a visit to Crossfit Montreal would be worth the trip:biggrinthumb:

12-30-2006, 01:35 AM	#10
Fiona Muxlow Affiliate Profile: Join Date: May 2005 Location: Townsville QLD Posts: 518	Welcome. Jen Body rows = The one use you will have for a smith machine! Set the bar at a height that is just higher then your fingure tips if you are laying on the ground under it and reaching for the sky. Grab hold to the bar and pull your chest up to it, Feet stay in contact with the ground. You can also use rings or a bar set in a power rack http://www.crossfit.com/discus/messages/20/34695.jpg You may need to start with bent legs for assistance as you get stronger you can straighten the legs or elevate them on a bench in order to work harder. Hope this helps. Fiona