So a few of us here (myself, Big daddy Eis, z_randy) have been following a CrossFit training program for the last couple of months and have had great success. Me personally, I'm am more fit than I've ever been and I've never been stronger (almost 40). I'm sure the other dudes would say the same.
We have been communicating our daily workouts via DP PM's and a lot of great dialogue has been going back and forth. Stuff that would be of value to anyone looking to get into the program. So I'm going to start opening this up to the rest of the group. If you're interested just jump into the fray.
Each day I'll post a new workout thread. If you do the work post your results and if you have questions one of us can provide answers. But first some background.So what is CrossFit?
CrossFit is designed to improve cardiovascular endurance, stamina, functional strength, balance, agility, speed, power, flexibility, accuracy and coordination. The workouts employ a circuit methodology and are short in duration and done at a high level of intensity. Focus is on 3 distinct disciplines: Olympic-style lifts (squats, deadlift, cleans etc.), Gymnastics (push-ups, pull-ups, dips etc.) and running.
The program is endorsed by military, police officers, firefighters, MMA fighters, pro athletes and ordinary Joe's like us (even grandmothers.) It cuts across a wide spectrum and applicable to many via it's infinite scalability.
It's not like any other workout program you've used before. You will NOT get bored. It's a different workout every day and will work every muscle in your body. If you want to do bicep curls, look elsewhere.
Workouts use a 3 days on/1 day off cycle. But if you need an extra rest day, don't sweat it. Listen to your body.What sort of equipment do I need?
To complete most of the workouts you'll need at the very least, a barbell, dumbells, weights, pull-up bar, jump rope, stop watch and running shoes. But you might want to pick up a pair of old school Chuck Taylor's for the heavy lifting. Doing squats in running shoes is like having marshmallows under your feet. No complicated machines in CrossFit. They hate machines.
After that the next piece of equipment most used is a medicine ball. You can pick it up at a sporting goods store or make your own by cutting open an old basketball, filling it with sand then wrapping with duct tape.
The only other pieces of specialized equipment I've needed have been gymnastics rings and a climbing rope. But if you don't have these things there are substitutions for those exercises.I don't have a lot of time for exercise. How long is this going to take?
You won't need to spend hours in the gym. My workouts have been between 5-30 min. But don't be mistaken. You WILL work your a$$ off. Anything worth doing takes effort. "Easy" is a foreign concept.I can't lift that much weight. What should I do?
I'll provide scalings for various ability levels. If you don't have a solid base of fitness start at the lowest level and work on good form. Good form is paramount to avoiding injury, so focus on that over speed.I can't run. What should I do?
Run as far as you can then walk. Rinse, repeat. If you really can't run then ride a bike (or swim). The cycling equivalent to running is 3x the distance. So if the WOD calls for running 1 mile, you ride for 3.Will I be sore?
Oh yes. Use ibuprofen or "You'll Liveô" spray, apply liberally, drink a lot of water (1oz for every 2lbs of body weight), eat healthy and get a good night's sleep.Will I puke?
Maybe. Do you want to rely on Obama-care?
No.For further reference
What it is: http://www.crossfit.com/cf-info/what-crossfit.html
The exercises: http://www.crossfit.com/cf-info/excercise.html
The workouts of the day (WODs): http://www.crossfitbrandx.com/index.php/forums/viewforum/16/
So let me end by saying--I'm not going to lie to you--this sh!t is hard. But the results will be obvious after just a month on the program, if you're willing to sweat a little (well, a lot). Luckily it's never too late to get into shape. So what say you?