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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 03-06-2008, 09:45 PM   #1
Billy Bobbitt
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Training Weak People

I am in love with Crossfit and am trying to get some of my wrestlers stronger. I want them to start doing various crossfit workouts. However, they are all extremely week like 95lb max bench, 2 pullups, 5 dips, 100lb squat.

Where do I begin with such a week start? Should I just push on and have them do a "Fran" with just a 45lb bar and have them to jumping pull-ups, etc…? Or should I do some other type workouts to build initial strength?

Thanks for any help.
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Old 03-06-2008, 09:49 PM   #2
Chris Hancock
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Re: Training Weak People

Appropriately scaled wfs http://www.crossfitkids.com/ might be good.
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Old 03-06-2008, 09:54 PM   #3
Billy Bobbitt
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Re: Training Weak People

Chris thanks alot that site looks like what I was looking for. Thanks again
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Old 03-06-2008, 10:29 PM   #4
Ryan Stiefvater
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Re: Training Weak People

You may want to look into Starting Strength too. I have heard of some great weight/strength gains floating around here.
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Old 03-07-2008, 12:10 AM   #5
John Biddle
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Re: Training Weak People

Also look through the FAQ's and "Start Here" section.

Here is a link (from the Crossfit Journal tab) to an article from a back number of the journal regarding beginners' routines:

http://www.crossfit.com/journal/libr...nnersMay03.pdf

As well as what others have said, there are the BrandX scaled workouts on the "Start Here" tab on the main page.

Regarding particular exercises, have a look in the FAQ's for substitutes. There is good stuff there (and in the search function on the message board) for pullup and dip substitutes and progressions particularly.

And "untrained" may be a better sounding word than "weak"! At least you've got a lot of scope for spectacular improvements to take credit for!
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Old 03-07-2008, 02:08 AM   #6
Derek Maffett
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Re: Training Weak People

Are these kids? At what weights? A hundred pound squat is pretty weak, even for me, but for a 100 lb fourteen-year-old, not so much. Anyhow, you might try a Max Effort Black Box routine (alternate Starting Strength and Crossfit days, SS refers to a book and program by Mark Rippetoe) if their strength is deficient, and pull-ups will become much better with CF. Before November, I was unable to do much over 20 pull-ups - my PR now is 46 with more still in the tank.
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Old 03-07-2008, 04:44 AM   #7
Steve Liberati
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Re: Training Weak People

Or you can always hire a good CrossFit trainer

Billy,
I'll shoot you an email off-line for a few ideas. I'm in Pennsville and been doing CrossFit for quite some time now.
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Old 03-07-2008, 08:16 AM   #8
Matt DeMinico
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Re: Training Weak People

Quote:
Originally Posted by Derek Maffett View Post
Are these kids? At what weights? A hundred pound squat is pretty weak, even for me, but for a 100 lb fourteen-year-old, not so much. Anyhow, you might try a Max Effort Black Box routine (alternate Starting Strength and Crossfit days, SS refers to a book and program by Mark Rippetoe) if their strength is deficient, and pull-ups will become much better with CF. Before November, I was unable to do much over 20 pull-ups - my PR now is 46 with more still in the tank.
I was gonna say this... 5 dips isn't weak for a beginner, that's a pretty good start. 100 lb squat for a kid is fairly good, and adults would probably start out only around 135 the first day they were doing them. Now if you followed a SS for 4 weeks and they're still at 100, not too great, but not horrible for a kid.
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Old 03-07-2008, 08:40 AM   #9
David Paton
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Re: Training Weak People

Steve,

"Hire"? You wouldn't do it out of the gracious of your heart?
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Old 03-07-2008, 09:13 AM   #10
Aaron Shaffer
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Re: Training Weak People

Follow the scaled down BrandX workouts:
http://forum.brandxmartialarts.com/viewforum.php?f=16 (wfs)

If strength is your primary concern at this point, run them through 4 weeks of Starting Strenght then go back to scaled down WODs
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