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Old 02-16-2009, 01:51 AM   #1
Tom Sheeran
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Basic Workouts

I am part of a group of people interested in Crossfit, but who haven't had any exposure to Crossfit training before. By this I mean that none of them know how to squat or most other movements critical to Crossfit workouts.

What I'm looking for are workouts that either contain only simple movements that anyone would know (like pushup etc) or perhaps where a simple movement like the squat could be scaled back so that they still practise it, without the stress of the clock yet still get a fitness benefit.

Also, if anyone has an easy way to teach the air squat that would be much appreciated. I don't have a lot of equipment at my disposal, as I'd like to keep this as simple as possible so that it can be done at school. If necessary we can go down to the gym, but it's not ideal.

To sum it up I want basic workouts to use whilst teaching people the squat at the same time, so they get a feel for what Crossfit is all about without having to spend 3 weeks just practising squatting.

Thanks,
-Tom
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Old 02-16-2009, 04:08 AM   #2
Carter Jee
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Re: Basic Workouts

gday tom!!!

with teaching people how to squat, check out Jeff Martin's video on teaching kids how to squat. He's got a couple of really good cues that can be used in group situations. also get the crossfit journal article, squat clinic. it's got a couple of good progressions for people to help develop a good air squat...

the squat is an important move as it forms the foundation of a lot of other movements. Work it into the warmup with people so people work on it everyday.

there's a thread with a list of bodyweight exercises that you can adapt for use...

here's the w/f/s link

http://www.board.crossfit.com/showthread.php?t=38312

have a great time!!!

carter
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Old 02-16-2009, 08:58 AM   #3
Polo Lopez
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Re: Basic Workouts

Tom-

What is your exposure to CrossFit? Are you going to be leading the group? From what it sounds like is that you're still fairly new to CrossFit. A couple suggestions.

1. Read the journal as previously suggested. Especially the "Getting started" article. It has links to the different articles about, well, getting started. This should be the first thing you do. After you read it, read it again. When you finish, read it again. Not kidding. One of the CF guru's, Skip Chase suggested this once, and it works. It'll pay dividends. Your output will only put as good as your input.

2. If at all possible, and if not possible, make it possible, go to an affiliate. Take some drop-in classes or attend a month or so. A certified CF trainer can go a very long way in improving your development. It's worth the cost. If money is tight, you guys can chip in and send one person, and then they can come back to help everyone. Remember, this is just not your fitness but also your life we're talking about.

3. Just because the clock is involved, it shouldn't be your primary focus, at least not yet, but it should be used. It's just another variable to have to accept. Not using it will hinder your improvement. Start with dynamic warm-ups which should include the basic 9 movements. From there practice and then do a WOD. Don't cherry pick but instead scale. Go to Brand-X and look at the Buttercups WODs.

Best of luck.

Polo
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Old 02-16-2009, 07:57 PM   #4
Blair Robert Lowe
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Re: Basic Workouts

I think Cindy would be decent but wasn't there some abbreviated version of Cindy that including rowing as an assessment test for newbies at affiliates?

500M Row
40 air squats
30 sit-ups
20 push ups
10 pull ups

Maybe that was it or something like it?

You could also try a watered down Angie or Barbara or a heavily scaled down Fran ( don't push intensity, use bar only or small DB ).
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Old 02-16-2009, 10:03 PM   #5
Louis Hayes
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Re: Basic Workouts

I used these programs to gather some new disciples to functional fitness.

http://www.scribd.com/doc/8055166/PWO1-Schedule (WFS)
No equipment, other than a pullup bar.

http://www.scribd.com/doc/8055315/PWO2 (WFS)
Only equipment is pullup bar and kettlebell or dumbbell.

Contain mostly fundamental movements, done at high intensity. Don't skip WOs. Rest only as needed.
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