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Old 09-16-2004, 03:49 AM   #1
Spiros Lefteriotis
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Hi all,

I've been reading with fascination about this crossfit training?

I'd like to get and I joined a gym recently about 6 weeks ago and I've been going there three times a week.

I'm 23 years old, 195cm tall, my weight is 79k and right now my fitness is abit poor.

Pushups: 45 (in 2 mins)

Situps: 100 (I can't lift my upper torso off the ground if I'm sitting down so I think I still have weak abdominals

Chinups: 5 (This needs work)

Running: 2.4k in 9:45s (This needs work)

Dips: 10

Eventually, I want to do all my exercises at home but what do you guys recommend?

My (far-fetched) goals are:

Pushups: 80
Situps: 100 (Real strong abdominals)
Chinups: >15
Running: 2.4k in 8-8:30s or less
Dips: Im not sure what recommended?

What do you guys recommend I do?

I'd like to gradually improve yet I lack the money for a personal trainer :-(

I can only afford going to the gym three times a week.

Can anyone assist me in any way?

Thanks in advance,

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Old 09-16-2004, 08:34 AM   #2
Ryan Atkins
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Join Date: Feb 2003
Location: Racine  WI
Posts: 925
Hi Spiros,

Welcome to Crossfit.

I'd suggest following the Workout of the Day. Ease your way into it and modify the exercises if necessary. Don't let the fact that you only have limited gym access stop you. If you search the WOD archives you'll find several WODs that require minimal (sometimes no) equipment. If you search the message board archives under the equipment section you'll find cheap and easy ways of making equipment for use at home (parallettes, medicine balls, rings, sleds, etc.).

Hope this helps. If you have more questions, please ask.

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Old 09-16-2004, 08:59 AM   #3
Dave Clarke
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Join Date: Jun 2004
Location: Melbourne  Victoria
Posts: 61
Hey! Where abouts in Melbourne are you? I'm in Bundoora, in the northern suburbs.


Is crossfit. Is good. Is WOD.

Do da WOD's, and your fitness will soar.

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Old 09-16-2004, 04:02 PM   #4
Robert Wolf
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Join Date: Oct 2002
Location: Chico  CA
Posts: 2,669

Save your spare change and start planning for a home gym. It does not take much money to create a world class training facility.

In the mean time, as the other folks here have suggested, just follow the WOD and ask questions. Read through the archives!!!

Keep us posted on your progress.
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Old 09-16-2004, 04:22 PM   #5
Rick Worthington
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Join Date: Jan 1970
Posts: 90
Spiros - I think it's great you have evaluated where you are right now with your fitness level and where you want to go. Setting goals is great. Ideally, you need to set a time line for these goals - do you expect to go from 45 pushups to 80 in a month? a year? two years? Set reasonable bench marks for yourself - each month, 3 months, and year.

Depending on how much work you've put into getting to where you're at now, you should be able to reach your goals in 5-6 months if you follow the WOD (and work hard a it) and focus on those goals when you have extra time. You don't need a gym at all for most WODs.
I think you should shoot for 20 pullups - seems to be a magic number for some reason. Also - 50 dips - these can skyrocket once you start working on them. Good luck!

Oh yeah - don't waste your $$ on a trainer!!! This is the best training your going to find anywhere.
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Old 09-16-2004, 04:39 PM   #6
Pat Janes
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Join Date: Jan 1970
Posts: 709
Great to see more fellow Aussies in the CrossFit community.

I'll echo everyone else's sentiments; just do the WOD. Take it easy to begin with; learn the movements and build intensity as you go.

Just like everyone else (as near as I can tell), I lurked on the site for a while, picking up bits and pieces of the ideas from CrossFit, until I leapt in.

I've also recently (last couple of weeks) been converted to the 3-on, 1-off cycle after trying to do the WOD 5(days)-on, 2-off to match the working week. After trying both, I can't recommend the preferred 3-on, 1-off highly enough; it really does allow a much better recovery.

Oh... and as for gear, just do what you can with what you've got and don't be afraid to substitute. You can build a pretty formidable home gym with very little. It can be difficult in Australia to obtain some of the more specialised equipment used in the WOD, because it's *FAR* more expensive here; but there are always substitutions available. You can also find a lot of good information in the forum archives about ideas to make some of your own equipment.

Finally... do the WOD. Post your daily results to the comments in the front page. My results are rarely in the higher percentile, but I find it a large part of the challenge to compare results with others and to publically put your efforts out there.

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