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Old 03-13-2009, 12:01 PM   #1
Khan Hamid
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Feedback on my Crossfit Startup

I would appreciate feedback concerning our (my fiancé’s and my) spin up into crossfit.

We are both fairly unfit, though we have flirted with working out before. We are following a lenient 40-30-30 dietary format, which we started prior to crossfit.

My plan (because I am the instigator in this effort and therefore extremely or anything undue happening to my fiancé because of me) is to:

Day 1: Tabata pushup with a goal of no less than 12 pushups in any set.
Day 2: Tabata Squats (same goal)
Day 3: Tabata Pull ups (Jumping for her) (same goal)
Day 4: Rest
Repeat:

We are going to do this until we can A: accomplish the Squat goal and B: She can do pullups.

Then I was going to move to the Ladder (Based on Cindy I think).

We do a clinic almost every day on squats using the media from crossfit Journal. I rarely did squats (they're bad for you) and never did them right (may have affected the 'bad for you' statement).

At some point we will go to a Crossfit gym for elements training (most likely prior to the ladder).

Does that sound on or am I way off.

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Old 03-13-2009, 12:04 PM   #2
Katherine Derbyshire
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Re: Feedback on my CrossFit Startup

Why not just use the scaled workouts from BrandX?

(Safe link)
http://forum.brandxmartialarts.com/v...a9cdcec3157228

Katherine
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Old 03-13-2009, 12:05 PM   #3
Jamie J. Skibicki
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Re: Feedback on my CrossFit Startup

^^^^^^

That

Hows your diet? Sleep?
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Old 03-13-2009, 12:06 PM   #4
Robert D Taylor Jr
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Re: Feedback on my CrossFit Startup

If you are both fairly unfit a full tabata with the minimum acceptable pullup score may be aggressive. Also, again, why not just scale via brand x or simplefit
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Old 03-13-2009, 12:09 PM   #5
Kevin Thomas
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Re: Feedback on my CrossFit Startup

Khan

Why not do CrossFit instead? Coach is pretty good at programming and following CrossFit is going to give you more well rounded fitness than a three movement tabata protocol.

If you are really unsure about starting into CrossFit, you can try just doing the CrossFit warmup and then do some skill work afterwards for a couple of weeks while you get in the groove.

If your fiance's primary goal now is to get a pullup (and that's a great goal for a lot of reasons), there are probably more effective protocols than jumping tababata pullups - which are going to be very hard on her body. Search grease the groove and look in the deadhang pullup society threads for ideas on the best way to get your first pullup.

good luck,
Kevin
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Old 03-13-2009, 12:30 PM   #6
Brian Bedell
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Re: Feedback on my CrossFit Startup

I will never understand these posts. Just do the darn program, scaled.
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Old 03-13-2009, 12:43 PM   #7
Jamie J. Skibicki
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Re: Feedback on my CrossFit Startup

^^^^^

I would listen to the 185 40 year old with the 1000+ cft. I know I do
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Old 03-13-2009, 12:52 PM   #8
Khan Hamid
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Re: Feedback on my CrossFit Startup

I did not know what BrandX was. Evidently it is just the WOD from the main site. Thank you.

To clarify: The workout I have is a Crossfit workout as I got it from the Crossfit Journal as an introduction to Crossfit.

We do most of the work in our garage with no weight. Pull ups are done at our globo, but only cause it is to dark to do them at the school behind us.

So with that understanding if I scale down today's WOD for equipment and technique I get twelve air squats.

Good to go.
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Old 03-13-2009, 12:53 PM   #9
Khan Hamid
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Re: Feedback on my CrossFit Startup

Kevin, Thanks for the "grease the groove" tip. I will check that out. I can kip, but I have a hard time training it.
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Old 03-13-2009, 12:57 PM   #10
Amber Mathwig
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Re: Feedback on my CrossFit Startup

Quote:
Originally Posted by Khan Hamid View Post
I did not know what BrandX was. Evidently it is just the WOD from the main site. Thank you.

To clarify: The workout I have is a CrossFit workout as I got it from the CrossFit Journal as an introduction to CrossFit.

We do most of the work in our garage with no weight. Pull ups are done at our globo, but only cause it is to dark to do them at the school behind us.

So with that understanding if I scale down today's WOD for equipment and technique I get twelve air squats.

Good to go.



I understand what article you are referring to, but the article also uses the barbell and weights. Does your globo not have barbells?

Today's WOD scaled would still be 3 x 5 back squats, just at a real light weight to learn form and technique.
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