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Life is far too short to spend it thinking. Get out there and do things.
This blog is about about that – getting it done.
you content is great..
Hi there,
I am looking for a crossfit workout plan to get started for the first few months! Do you have a book or any ideas or websites that would give me just this!
Thank-you,
Allison
mr. ashcroft
i am currently on a deployment right now in south america. do to the limited space on board our ship i need some more intense workouts/crossfits to do while i am out here. i am above begginer level. do you have any good advice/workouts. thank you for the help
v/r,
Vernon Barber USN
i downloaded your beginners cross-fit workout but i am a bit confused as to what “3 rounds for time of:” means? thanks you in advance.
Ray
Hi Ray,
Thanks for your comment.
FYI, ‘three rounds for time’ means to repeat each of the exercises, in sequence, three times through.
Eg. 3 rounds for time of: 20 squats, 20 pushups and 20 situps would mean… do 20 squats, 20 pushups then 20 situps and then repeat that sequence another 2 times for a total of 3 rounds.
‘For time’ just means to time how long it takes you to complete all three rounds with a stopwatch. Then, next time you do this workout, you can see how much faster you’ve gone and gauge your progress.
Hope this helps and thanks for reading!!
Thanks so much for your comment on my blog!
Regarding your query, I have a few bits of advice to offer.
Firstly, as your level of fitness starts to become more advanced, you should start trying to complete some more difficult movements. Things like pistols (one-legged squats), handstand pushups, handstand walks, jumping air squats (jump as high into the air as you can at the top of your squats, then land back into a full squat).
Given your limited space, I’d definitely try and get a skipping rope ASAP. This will provide you with a good alternative to running/rowing, etc. to really get you breathing hard during workouts. You’ll need to work on double unders (two passes of the rope under your feet for each jump).
Then I’d continue to do burpees, squats, lunges, pushups, in any order, combination and rep range you can imagine. The Tabata protocol will be helpful for you too if you’re short on time (20 secs on working hard as you can with any exercise, followed by 10 secs rest, repeated 8 times – 4 minutes total).
This might be a useful place for you to start: http://schwartzs.typepad.com/test/travel-workouts.html
Substitute any running or rowing there for double unders instead.
Please let me know if you need any more assistance or clarification!
Thanks again for getting in touch and let me know if I can help you again in the future!
Keep in touch.
Hi Allison,
Thanks for your comment. You could get started with some of the workouts here: http://schwartzs.typepad.com/test/travel-workouts.html
Let me know if you need clarification on any of the exercises, etc. Also, feel free to mix up the exercises, reps and rounds to your hearts content!
Hi…just downloaded your 16 day home crossfit workout and was wondering, what warmup should I use? I have an Iron Gym Xtreme so I can do pullups but wasn’t sure if your 16 day home workout includes a warmup.
Thanks!
Irwin
Crossfit is no better than any other system of fitness. It is too extreme for my taste, and I have been exercising for a long time.
For those who are considering joining a Crossfit gym, please read this article from the NY Times — Getting Fit, Even If It Kills You
http://www.nytimes.com/2005/12/22/fashion/thursdaystyles/22Fitness.html?pagewanted=all
Questions
1) Dumb one first – Tabata is easy enough to understand for one exercise – but if you list 2 or 3, then they should be done in succession – no breaks?
2) I have to be careful with shoulder stuff (pushups, pullups) – long story but have a hard time recovering from even small injuries. I saw your beginner 16 day list, thank you. Is it ok to skip or rearrange the order – or even avoid some altogether until I have the strength there? I would like to join a crossfit gym, but I want to have the confidence to participate fully so it would make sense to get into better body-weight conditioning than I am right now.
Need some clarification on the below.
Is it 8 rounds of a single exercise (for 20 secs) with 10 sec in between?
Day 2 (of 16-day pgm)
Tabata intervals (8 rounds of 20 secs work/10
secs rest) of the following:
Pushups
Situps
Squats
hey i follow your blog n love it but no recent updates? where have you gone
Cheers,
Aaron Black
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Hi Michael,
Like many before me, I just found your crossfit beginner’s schedule and hopefully it will give me some preparation for the world of crossfit.
My lil question which might be a bit silly but please bear with me: I live in the middle of London and running out there isn’t fun for me but I have ordered me a nice skipping rope to help with that and it’s on its way. Is it ok to substitute in mountain climbers for the 500m sprints and if so, how many do you think would equate to a 500m run.
Thanks for the help.