My first Fran (Crossfit)

[HarrisonTX]

I accomplished a BIG milestone tonight....50" Box jump!

I had never tried to find a max, until tues. Only jumping I ever did was regular box jumps during a wod.

44" for me with a 99" broad jump. Having never really done either, I don't think that was too bad.
I'm 5'10" at 162#s

[OrangeChevyII]

Not bad at all, thats pretty impressive. I got a date with a lady here in a little while that's gonna kick my ass. I've had this head cold that I just cant seem to kick, I am sure it'll get the better part of me.

[OrangeChevyII]

Moved up a couple inches to 52, tried 54 and couldn't lock it out. Front squat went from 315 to 365, dead lift from 385 to 405...Feels great to make progress.

[samuel642000]

Just now grtting back into crossfit after 2 years of not doing it. Did the "300" last night ( might have the wrong name)

25 pull ups
50 dead lifts @ 135
50 push ups
50 24" box jumps
50 floor sweepers
50 1 arm snatches
25 pull ups

Did it in 19:26. Wore me out

[Danny46]

Did my level 1 cert last weekend at Crossfit Strong, that course is awesome. Even if you dont want to coach you learn A LOT

[OrangeChevyII]

Thats awesome!! I thought about it back in November but opted not to do it just yet. I don't have enough experience under my belt to tell a seasoned crossfiter what they're doing or not doing.

[jdgregory84]

Went and spoke with the owner of a local crossfit gym here in buda (viper crossfit). Will be joining in the next couple of weeks and I'm pretty excited about it. Haven't worked out regulary since I quit 24 back in November.

[jdgregory84]

Just got back from my first wod.
400m row
40 air squats
30 situps
20 pushups
10 pullups
time 6:06.

Then I threw up...quite a bit. Sucks not working out for a couple of months. Glad to be back in it.

[zachary]

questions for you pros!

I am really interested in doing some crossfit routines! The "named" workouts are they all you do that day or is there a supplement? I do not say that suggesting the workouts are not intense, because i know they are, asking more like a timed thing, can a 6 - 10 minute workout on some of these things really be good for a day?

I am wanting to start light with some body weight things i can do at home a few weeks before i join our local crossfit place or decide to build my own equipment. Just wanting to get some input first.

[zachary]

questions for you pros!

I am really interested in doing some crossfit routines! The "named" workouts are they all you do that day or is there a supplement? I do not say that suggesting the workouts are not intense, because i know they are, asking more like a timed thing, can a 6 - 10 minute workout on some of these things really be good for a day?

I am wanting to start light with some body weight things i can do at home a few weeks before i join our local crossfit place or decide to build my own equipment. Just wanting to get some input first.

I found these you can do without equipment. Good idea to run thru some of these a few weeks first? I have not seriously worked out in years, stamina is way down i am sure.


1. 10 rounds of 10 second “L” sits off the floor
2. “Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups
3. Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
4. 10 Rounds for time: 10 burpees, 100 m sprint
5. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
6. 3 Rounds for time: 10 Handstand push ups, 200 m run
7. 6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups
8. 10 rounds for time: 10 push-ups, 10 squats, 10 sit ups
9. 10 rounds for time: 10 push-ups, 100m dash
10. 5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
11. 10 rounds: 10 push-ups, 10 squats
12. 10 rounds for time: 10 hand-release push-ups, 10 v-sits, then 10 squats
13. 10 rounds for time: 10 sit ups, 10 burpees
14. 4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
15. 5 Rounds for time: 10 vertical jumps, run 400 meters
16. 10 rounds for time: 10 walking lunges, 10 push-ups
17. 10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
18. 100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
19. For time complete 100 air squats
20. For time complete 100 burpees
21. For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
22. For time: 100 push ups
23. 10 to 1 ladder: Burpees and Sit ups
24. 10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
25. 10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of squat
26. 10 x 50 meter sprint (rest is 2 minutes between sprints)
27. 3 Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
28. 4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
29. For time complete 200 air squats
30. For time complete 250 jumping jacks
31. 3 Rounds for time: Run 1/2 mile, then 50 air squats
32. 5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
33. 3 Rounds: 30 push ups, 30 second handstand
34. 5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
35. 5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
36. 3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
37. 3 rounds for time: 400m run/sprint followed by 30 air squats
38. 4 sets x 25 jumping squats
39. 3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
40. 20 rounds: 5 push ups, 5 squats, 5 sit ups
41. 10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
42. 5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous 200m dash)
43. 50 air squats x 5. Rest equal amounts as it took to do each 50.
44. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
45. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
46. 5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
47. 7 rounds for time: 7 squats, 7 burpies
48. air squat x 10 push up x 10 sit up x 10 3 rounds for time
49. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
50. bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
51. Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
52. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
53. Do Tabata Squats with eyes closed.
54. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
55. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
56. Handstand 30 seconds and 10 squats, 8 rounds.
57. handstand 30 seconds and 20 air squats, 5 rounds.
58. handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
59. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
60. handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
61. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
62. Handstand to Jack-Knife to vertical jump. 30 Reps.
63. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
64. If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
65. Invisible Fran…21-15-9 of air squats and push ups for time.
66. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
67. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
68. Run 1 mile and do 10 push-ups every 1 minute.
69. Run 1 mile for time.
70. Run 1 mile with 100 air squats at midpoint, for time.
71. Run 1 mile, lunging 30 steps every 1 minute.
72. Run 1 mile, plus 50 squats-for time.
73. Run 1 mile, stopping every minute to do 20 air squats.
74. Run 1 minute, squat 1 minute 5 rounds.
75. run 200 meters, 50 squats, 3 rounds
76. run 400 meters, 50 air squats. 4rounds.
77. run 400m air squat 30 hand stand 30 seconds 3 rounds for time
78. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
79. spend a total of 3 minutes in a handstand.
80. Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
81. Sprint 100 meters, Walk 100 meters, 10 rounds.
82. sprint 100m 30 squats…8 rounds.
83. Sprint 200m and do 25 push ups, 3 rounds.
84. sprint 50 meters, 10 push ups. 10 rounds.
85. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
86. Tabata Push-ups.
87. Tabata squats and tabata pushups.
88. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
89. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
90. Walk 100 meters on your hands, even if it is 2 meters at a time.
91. 10 Rounds for time: Run 100 meters, then 20 air squats
92. 4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

[Danny46]

questions for you pros!

I am really interested in doing some crossfit routines! The "named" workouts are they all you do that day or is there a supplement? I do not say that suggesting the workouts are not intense, because i know they are, asking more like a timed thing, can a 6 - 10 minute workout on some of these things really be good for a day?

I am wanting to start light with some body weight things i can do at home a few weeks before i join our local crossfit place or decide to build my own equipment. Just wanting to get some input first.

Yes a 6-10 minute workout CAN be good for a day.... but that is relative to intensity and the programming for the rest of the week. If you do nothing but body weight 6-10 minute workouts, you will see improvement but not the improvement you would see joining a crossfit.

Are you saying you want to do these workouts to get in good enough shape to go to Crossfit? And dont get me wrong, doing any workout is better than no workout, but you wont see the levels of fitness and improvement you would see by doing a wider array of WODs.

[zachary]

Are you saying you want to do these workouts to get in good enough shape to go to Crossfit?

that is kinda the jist of it. I know what it takes to be in shape, i used to be there. Been so long though I was wanting a sort of "ramp up" for a while just to get my body ready for whats to come. I would almost rather build or buy the supplies for a home gym than to join though IMO. The local gym is hard for me because my schedule does not match up with the class times. We have room at the house for a good setup.... My wife is really interested in this too..so maybe a home gym would work in our case. Already have a great home gym, just need some different equipment for some WOD's

I worry about not evenly working out my body like hitting muscle groups more than i should and avoiding others unintentionally, or for instance only doing a 6-8 minute high intensity workout and needing more.( i know i know this is where a coach should come in)


here is a 16 day "starter" no equipment intro, is this a good start?


day 1
3 rounds for time
10 burpees
20 squats
30 situps

day 2
tabata intervals, 8 rounds
pushups
situps
squats

day 3
5 rounds for time
10 jump tucks
15 back extensions

day 4 rest

day 5
2 rounds of run 400m
50 lunges

day 6
100 pushups for time

day 7
4 rounds for time
15 burpees
25 squats
35 situps

day 8 rest

day 9
3 rounds for time
sprint 50 m
10 burpees
sprint 50m
10 situps
spring 50m
10 squats

day 10
3 rounds for time of
20 tuck jumps
30 situps

day 11
100 burpees for time

day 12 rest

day 13
5 rounds for time
20 burpees
15 squats
10 situps

day 14
run 5km for time

day 15
tabata, 8 rounds
burpees
situps
squats
pushups

[Danny46]

that is kinda the jist of it. I know what it takes to be in shape, i used to be there. Been so long though I was wanting a sort of "ramp up" for a while just to get my body ready for whats to come. I would almost rather build or buy the supplies for a home gym than to join though IMO. The local gym is hard for me because my schedule does not match up with the class times. We have room at the house for a good setup.... My wife is really interested in this too..so maybe a home gym would work in our case. Already have a great home gym, just need some different equipment for some WOD's

here is a 16 day "starter" no equipment intro, is this a good start?

What part of town are you in? If you're wanting an "on ramp" for Crossfit I recommend you just go; they will have an "on ramp" program already in place, and they will scale the workouts to your ability. These programs are usually 6-12 sessions long and they go through all of the movements we do. I hear that sort of statement a lot (wanting to workout for a while just to "be ready" to join a cross fit) but in reality they arent just going to throw you into the shark tank with normal WODs. If you're doing a home gym than that is a different story, what equipment do you already have? I recommend that even if you do a home gym, still go to an actual Crossfit for a month or two if you can, so that you can get the fundamentals and get a feel for how it all works.

For body weight movement wods that seems pretty good and diverse. Sticking to that 3 day on 1 day off will be good especially if you've been out of it for a while. A couple things you could add to those wods would be planks and jumping rope if you have one.

[zachary]

What part of town are you in? If you're wanting an "on ramp" for Crossfit I recommend you just go;

The local gym is hard for me because my schedule does not match up with the class times.

I am in a different state, there is only one local place with certain time classes...so far nothing works with work scheduling wise. That is my main problem.

[Danny46]

I am in a different state, there is only one local place with certain time classes...so far nothing works with work scheduling wise. That is my main problem.

Ahh gotcha, sorry read through it fast. That sucks! You might try and email them to see if they have plans to open more class times.