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Old 05-20-2012, 05:13 PM   #1
Richard Charland
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Tips for a new guy on where to begin?

Hey everyone, I have been reading these forums for quite a bit and i'm beginning to become really interested in crossfit. Heres a description of myself and my situation.

I'm 21 years old, and have really no strong experience or background in weightlifting. I still go to the gym maybe 3-5 days a week, but I follow no program. I play a lot of pick-up basketball, and a little resistance training as well. I believe I am in good shape, but not strong or big. I'm 5'11 and 160 lbs.

I'm in the Navy, and right now my ship is one of the only few active ships here on the west coast, so we have an irregular and sometimes random sailing schedule. The gym on ship is pretty bad - we don't even have a damn squat rack... So it will be hard for me to stick to any type of program but I will try my hardest.

My goals are to gain strength and size. As well I want to maintain my cardio. I am just not sure where to start.

What i'm thinking is that I will follow the GSLP for awhile to gain some base strength and size. Then I will try straight crossfit.

Thank you for reading and any responses.
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Old 05-20-2012, 05:25 PM   #2
Eric Montgomery
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Re: Tips for a new guy on where to begin?

GSLP is a good way for you to start, but the program assumes you have a basic level of competence on the barbell lifts. If that's not the case, find a coach who knows what he's doing, or pick up the Starting Strength book and/or DVD and spend some time getting passably good technique down before starting the program. You can post videos on the Digital Coaching thread for feedback.

90% of gaining size will depend on eating more. Shoot for about 1-1.5 grams of protein per pound of bodyweight, roughly similar amounts of carbs, and load up on good fats. You'll probably need to eat somewhere in the neighborhood of 3500-4000 calories a day to start gaining weight.
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Old 05-20-2012, 06:43 PM   #3
Richard Charland
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Re: Tips for a new guy on where to begin?

Nice, thanks. Yeah I definitely need to improve my diet and start eating more.
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Old 05-20-2012, 07:02 PM   #4
Richard Charland
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Re: Tips for a new guy on where to begin?

What are some great METCONS I can do during GSLP?
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Old 05-20-2012, 07:12 PM   #5
Eric Montgomery
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Re: Tips for a new guy on where to begin?

Here (WFS) is a few examples, or you can use stuff off CFFB or in one of the Strength Villain "50 Conditioning Workouts" books.

Keeping things simple is usually better than more complicated...you can get a lot of mileage out of stuff like burpees, hill sprints, running stadium stairs, pushing a sled, KB swings, sandbag work, etc.
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Old 05-20-2012, 08:11 PM   #6
Richard Charland
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Re: Tips for a new guy on where to begin?

Thank you
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