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Old 03-30-2007, 08:19 PM   #1
Brian Dolan
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Hi all, I'm a Firefighter looking to do something new to stay in shape and heard about crossfit...the more I heard, the better it sounded for my goals. Tomorrow is my first workout, and I don't have a lot of experience with Olympic style lifting...I'm going to do the Power clean workout tomorrow with an emphasis on form instead of weight...any suggestions on starting would be appreciated (but I have been reading the boards etc today).

Anyways, thanks and I'll be around.
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Old 03-30-2007, 08:34 PM   #2
Jeff Dale
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Welcome Brian! Starting Strength is a great book to help you with lifting form and principles. Check out the form videos here: (w/f safe)

Practice form with an unweighted bar or pvc pipe to get the muscle memory down pat before trying to recruit all muscle fibers with added weight.
Practice, practice, practice.
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Old 03-30-2007, 09:04 PM   #3
Ron Haskins
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Don't forget starting with the CFWU. for lots of people that's about all they can do just starting out. Even us firefighters unfortunately.
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Old 03-31-2007, 05:16 AM   #4
Larry Lindenman
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Brian, take it slow...three months of ramp up, at least! Slowly increase weights and reps to RXed amounts. For technique, work your weak areas in the warm-up (pull-ups, handstands, etc). Go very submax in warm-ups. If you have space, start to build a home gym (Pierre has a gym in the livingroom of his apartment). Start with a pull-up bar. Once you get the pull-up bar make a commitment to do 50 pull-ups every day. Every time you pass the bar, do 2 or 3 (you could count the pull-ups you do in the WOD and Warm-up). Once you could do 40 kipping pull-ups, in a row, use this technique for other weak areas. People tend to respond to my 3 weeks hard one week half volume plan...after 3 weeks at the WOD as RXed, do a half-volume week (half of either reps, weight, distance, or time, whichever makes the most sense). Every 12 weeks, take a week off. While your ramping up, take Dale's advise. If there is a CF gym in your area, sign up. Oh yeah, get the Crossfit Journal!
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Old 03-31-2007, 07:20 AM   #5
Robert Olajos
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Check out on the message board for firehall workouts. Things like tailboard jumps to sub for box jumps, climbing the hose tower, farmer's carries with hose rolls, etc.
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