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Old 11-22-2010, 10:46 AM   #1
Christian Mannschitz
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Beginner without a Crossfit Gym

Hey,
first of all, i am german, i hope i wont make many mistakes
About me:
I am 26 years old, 6,26 foot tall and 202 lbs body weight. Ive been to a gym 14 months now and got a bit stronger, but not that much. I cant do heavy lifting or squatting . More than 150-200 lbs squatting/lifting causes serious injuries in my back. Ive been to 3 different doctors now, but everybody is telling me something different.
I have no endurance at all. The last time ive been running was 5 years ago

I want to try Crossfit cause i really do like the idea of really short/intensive workouts combining strength, endurance and a high frequence. But there is another problem. My gym is far away and i dont want to go there 4-5 times a week. So i have another idea:
What about combining 2 selfmade-bwe workout days and 2 gym workout days (in which i can learn the new exercises)?
For example:

training at home
10 push ups
10 squats
running from the 7th floor (many staircases) to the local playground (200m)
10 dips
10 pull-ups
running back (staircases again)

training in gym
brench press
Barbell Bent-over Row
bulgarian split squats
learning every unit a new exercise from the homepage and changing it everytime. time after time exchanging the old exercises with the new ones.

What do you think about my plans?
Greetings from Vienna
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Old 11-22-2010, 11:31 AM   #2
Ed Walto
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Re: Beginner without a Crossfit Gym

Chistian,

Welcome! I would start by saying, visit a local affiliate, if there are any near you. If not, I would look into BrandX. Scaling your loads while learning technique is going to be key for you. If you have a serious enough issue with your back, you will more than likely use a pvc bar to start, until your form is in check.

Search the forums and use the search engine. This will help you in your journey. Good luck, keep us posted.

Ed
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Old 11-22-2010, 11:51 AM   #3
Brian Robinson
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Re: Beginner without a Crossfit Gym

If you buy a very minimal amount of equipment there should be plenty of WODs you can do at home, cutting down on the number of days you have to go to the gym.

I have a pullup bar, kettlebell, and a pair of rings at home and that alone does wonders.
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Old 11-22-2010, 03:33 PM   #4
Joseph Christian
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Re: Beginner without a Crossfit Gym

Ive found this to be helpful at times when I didnt have any equipment around. Click the attached file in the first post.

http://www.board.crossfit.com/showthread.php?t=50739
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Old 11-22-2010, 03:50 PM   #5
Christian Mannschitz
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Re: Beginner without a Crossfit Gym

Thanks, already read this one. The workouts described in there are some goals for the future. 100 pull-ups...i could never do this in only one unit even with "kipping". I am happy to be able to do 10 normal pull ups with my body weight^^
I think in the next few weeks i have build a bit endurance and learn some of the complexe exercises and post vids here.
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Old 11-22-2010, 04:02 PM   #6
Christian Mannschitz
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Re: Beginner without a Crossfit Gym

Ah, one more thing. Is there something like a beginner stretching plan?
My problems with the back have something to do with a lack of mobility in my legs/hips.
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Old 11-22-2010, 04:09 PM   #7
Ted Apollo
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Re: Beginner without a Crossfit Gym

Quote:
Originally Posted by Christian Mannschitz View Post
For example:

training at home
10 push ups
10 squats
running from the 7th floor (many staircases) to the local playground (200m)
10 dips
10 pull-ups
running back (staircases again)

training in gym
brench press
Barbell Bent-over Row
bulgarian split squats
learning every unit a new exercise from the homepage and changing it everytime. time after time exchanging the old exercises with the new ones.

What do you think about my plans?
Greetings from Vienna


welcome to the boards!

it doesn't take much equipment to do crossfit. you can purchase a pullup/dip station and a barbell/dumbell set for not much money.

just follow the main page programming for now. substitute any exercise you don't have the equipment for. once you learn how things work then you can start to do your own programming.
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Old 11-22-2010, 04:23 PM   #8
Christian Mannschitz
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Re: Beginner without a Crossfit Gym

I am a student and living in a small dormitory, no space and the walls are made out of paper...this is why i want to try some bwe based workouts at home. Going to my gym will always take about an hour, so i dont want to go there for 20 minutes workouts 5 times a week.
This is why i had the idea of 2-3 bwe workouts lasting 20 minutes and two gym workouts lasting at least 40-45 minutes a week
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Old 11-22-2010, 04:26 PM   #9
Ted Apollo
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Re: Beginner without a Crossfit Gym

Quote:
Originally Posted by Christian Mannschitz View Post
I am a student and living in a small dormitory, no space and the walls are made out of paper...this is why i want to try some bwe based workouts at home. Going to my gym will always take about an hour, so i dont want to go there for 20 minutes workouts 5 times a week.
This is why i had the idea of 2-3 bwe workouts lasting 20 minutes and two gym workouts lasting at least 40-45 minutes a week
i see...

Quote:
Originally Posted by Joseph Christian View Post
Ive found this to be helpful at times when I didnt have any equipment around. Click the attached file in the first post.

http://www.board.crossfit.com/showthread.php?t=50739

then go with these.
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