New to crossfit..looking for some help! Im in iraq!

[Ivory Gates]

Hey everyone my names is Ivory. I am trying to get in to cross fit but need some help. i have read all the post but i am trying to put a plan together.. I am 6'4 260 i am trying to get down to 235 in 5 months...could you guy chime in and point me in the right direction with tips and links....thanks much

Ivory

[Adam Locklin]

Iraq in summer have fun!

A pull up, push up, squat rotation for around 30 minutes is one that i did. i think it was:

5 pull ups
10 push ups
15 squats

6'4' 260....not sure where you are at but i would suggest running, a long long ways. That and stay away from carbs. And try to keep a POSITIVE attitude and stay motivated.

[Matthew Regusci]

I'm new so I do not have much advice . . . I just need to tell you thank you for serving! Good Luck, and God Bless!!!

[Shawn Casey]

I started crossfit when I was in Iraq too. back in 2005 right after I said screw bodybuilding. I saw the website in an issue of men's journal with the Rock on it. The first WOD I did was cindy with pulldowns since i couldn't do a pullup. I don't have a plan for you but first of all try to get as paleo as possible while messing with the crossfit basics and doing WODs with excercises that your already good at. Scale the WODs that you want to try. That will get you on your way. Oh, and don't drink 17 packets of tang and gatorade in one bottle of water.

[Tom Brose]

Read "start here", and all the FAQs (listed on the left hand side of the main page).

There is a scaled version of the WOD posted every day by Jeff Martin:

http://forum.brandxmartialarts.com/viewforum.php?f=16 (w/f safe)

As for the program, its right here. CrossFit.com. Get on board, you'll make great progress!

[Elliot Fuller]

I've read in a few places that some of the FOBs over there are starting to cater more and more to the CrossFit mentality, so maybe you'll have some luck with that. There are bound to be other Iraq-based/bound CrossFitters on these boards as well -- maybe check out the "In Search of CrossFitters" section.

The WOD Adam described is Cindy (except it's usually done in 20 minutes rather than 30). But there are also a good # of decent metcons that you can get over at www.simplefit.org (w/f/s) with little to no equipment.

Good luck and be safe

[Todd Angel]

Ivory,

Lets see, I started prior to my last deployment to Iraq and got around enough to know that you either have one of the best places in the world to (CF affiliate aside) = large FOB; or one of the more challenging areas to do it (small FOB) but if your desire is there it won't be too big of a challenge as the military supplies you with alot of stuff that you can improvise equipment with. All of the previous advice is good so use that and if need be, center your "work capacity" strategy around the BW stuff that you can do. By the way, I got some help from KBR to build me a pull up station. Stuff like thrusters, KB swings, overhead squats, DL,...can be improvised with MK19/M2 ammo cans or rocks/pieces of T barriers. Use you pace count if need be to mark out 200 M to do your 400's and you are in business. I know all of this seems common sense but it was what I did when I was in a pinch. you can use your IBA as a weight vest as you advance. Just ensure that you scale as needed and record results. Good luck and stay safe. As for diet, what kind of chow hall do you have?

[Frank DiMeo]

Ivory, welcome to CrossFit!