Mara Eller created this fabulous ‘Crossfit Intro’ that is a must-have for any beginner. Follow the directions accordingly and remember, if something doesn’t feel right you’re probably doing it wrong.
CROSSFIT INTRO
BASIC EXERCISES
Squats – most important exercise for total body strength and fitness – best and quickest way to burn fat and build muscle (which will in turn burn more fat)
- Key Points: feet shoulder width apart, toes slightly turned out, sit back, stick out your butt, keep knees behind toes, keep back straight (especially the lower back), lower yor body until thighs are parallel to the floor or slightly lower, use hamstrings to push hips forward as you straighten, keeping knees back and tracking out in line with your toes – add weights when ready – when form is familiar, can be done rapidly ( 1 per second) to add intensity and aerobic element – may want to put arms in front for balance (to keep your hips/weight as far back as possible)
- Benefits: strengthens hamstrings, glutes, quads, lower back, and knees – best way to burn calories, get your heart rate up, and build muscle to speed up metabolism
Good squatting form is important at any age!
Squat jumps – variation of squat once knees are strengthened
- Key Points: adds a jump to the traditional squat described above – start in ¾ squat, jump up and point toes, trying to get as much air as possible, land on balls of feet and squat immediately, using deep bend of knees to cushion impact
- Uses: adds intensity and calf workout to regular squat
Overhead Press – key upper body “pushing” movement
- Key Points: stand with feet shoulder width apart, holding weight in each hand next to shoulders, palm forward/up – squeeze abs and glutes to tighten core – push weight straight up so it is directly over the shoulder joint – lower carefully – repeat
- Uses: works shoulders, upper back, arms, and core
Thruster – combines a squat and a press
- Key Points: hold weights at shoulder, squat, then use momentum of upward thrust of squat to throw/push weight straight up
- Uses: great total body movement which can be done with light or heavier weights
Lunges – can be done walking or in place
- Key Points: step out with one foot far enough that when back knee nears the ground your legs form right angles, make sure that you bend far enough that back knee brushes grass or nearly touches the ground – walk forward or push back to starting position and switch legs – do not allow front knee to pass toes – weights can be added
- Uses: uses slightly different muscles than squats, good for stabilization – for extra benefits, try holding a light weight above your head and tensing core for balance
Pull-ups – really hard for women at first, but SO good for you
- Key Points: on bar, keep hands at least shoulder width apart – work up to full pull-up with chin above hands – start by trying to hold hang – stand on step to reach starting position of chin above hands, lower body as slowly as possible – may start simply by hanging with arms straight, and tensing muscles by trying to pull up, even if you can’t yet move your body – you can also do jumping pull-ups, using your legs to assist your upper body to pull you up – try different grips for variety
- Uses: works forearms/grip, biceps, lats, shoulders, back, core – excellent for spine strength – combine with push-ups and/or press for full upper-body workout – very difficult exercise!
Push-ups – great arm, shoulder, and core exercise
- Key Points: place hands directly under shoulders, pull shoulder blades together and elbows in toward rib cage – lower body until chest almost touches ground, then fully straighten arms – angle of hands and arms changes muscles worked – keep arms close to sides for more of a tricep workout, move hands farther apart for a pectoral workout
- Uses: done with toes on the ground provides an awesome core stabilization workout – may work up to traditional push-ups by putting knees on the ground, but then should be combined with plank for core strengthening
Plank – static push-up
- Key Points: set up as if for a push up, toes on ground, keep body completely straight using abs and back – hold for intervals – may bend arms and put weight on your elbows, forearms straight ahead, elbows directly under shoulders to ease strain on shoulder muscles, may clasp hands for stability – for extra core stability, try lifting one arm or leg at a time, or opposite arm and leg
- Uses: necessary to work up to traditional push-ups or for extra core workout – hold plank for 10-20 seconds then rest for 3-5
Burpees – push-ups squared
- Key Points: start in standing position, squat, place hands on ground shoulder width apart and jump or step feet back to a push-up position (may put knees down if necessary), do a push-up, then jump feet in close to hands, stand up, and jump straight up, clapping overhead
- Uses: this will really get your heart going and uses pretty much every muscle group
WORKOUTS
Always warm up until you are slightly sweating and breathing hard before you start the workout.
The first time through these workouts, do not try to push yourself too hard; just complete the workout at a comfortable pace. Once you are comfortable with the moves and your body is accustomed to this type of cross-training exercise, you want to work up to a very high level of intensity : very few, very short breaks, completing the work as fast as you possibly can. This is key to reaping the benefits of CrossFit.
Start with maybe two workouts a week, and work up to four a week. Try to get in a walk or other low level activity once or twice on top of the workouts. Keep track of your results – either your time or your rounds completed – so you can track your progress!
Quality First: Above all else, focus on good form! Make each rep worthwhile. It may take you longer to finish, but by completing reps without full range of motion, you’re only cheating yourself.
Time Yourself: Always use a stopwatch! Not only does racing against the clock add some pressure to your workout, it’s the only way to gauge your work capacity. Time and record each workout.
1) “Cindy“
Complete as many rounds as you can in 20 minutes (or 10/12/15 min) of:
5 Pull-ups
10 Push-ups
15 Squats
2) 4 rounds for time (as fast as you can) of:
Run/sprint about 400 meters (or about 2 minutes)
30 walking lunges
10 pushups
3) 5 rounds for time of:
15 Burpees
10 Pull-ups
4) Tabata sprints:
After warming up, sprint as hard as you can for 20 seconds (count in your head), then rest for 40 seconds. Repeat 8 times, trying to run as hard as you possibly can for each 20 second interval. As you improve, decrease your rest time.
5) “Fran”
For time:
21-15-9 repetitions, alternating between:
Thrusters
Pull-ups
6) 3 rounds for time of:
Sprint 50m
10 burpees
Sprint 50m
10 15 sec plank holds
Sprint 50m
10 squats
7) As many rounds as possible in 15 minutes of:
20 lunges (10 each leg)
10 pushups
8) 6 rounds for time of:
5 jumping squats
10 overhead presses
30 second plank
Tracking Sheet:
1)”Cindy”
Date: ______________________
Rounds completed:___________
Time (10/12/15/20 min):_______
Comments/modifications used:
2)
Date: ______________________
Time completed: _____________
Comments/modifications used:
3)
Date: ______________________
Time completed: _____________
Comments/modifications used:
4) Tabata Sprints
Date: ______________________
Rest time: ___________________
Distance covered in 20 seconds for first and for last sprint: _____________________________________
Comments/modifications used:
5) “Fran”
Date: ______________________
Time completed: _____________
Weight used:________________
Comments/modifications used:
6)
Date: ______________________
Time completed: _____________
Comments/modifications used:
7)
Date: ______________________
Rounds completed:___________
Comments/modifications used:
8)
Date: ______________________
Time completed: _____________
Comments/modifications used:
