Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep intake to levels
that will support exercise but not body fat. Practice and train
major lifts: Deadlift, clean, squat, presses, clean and jerk,
and snatch. Similarly, master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes,
flips, splits, and holds. Bike, run, swim, row, etc, hard and
fast. Five or six days per week mix these elements in as many
combinations and patterns as creativity will allow. Routine is
the enemy. Keep workouts short and intense. Regularly learn and
play new sports.
Getting Started Safely and Successfully
1. How Do I Start? CrossFit workouts will
challenge even the most capable and seemingly fittest of athletes.
The physical demands of CrossFit workouts are taxing to seasoned
athletes and new-comers alike. Thus, it is highly advised to take
it slowly in the beginning. We have seen the best results from
individuals who have "gone through the motions" of the
WOD by using little or NO weight in the beginning. Another tip
is to reduce the number of reps or limit the time of the WOD.
Proper form is just as important as intensity. Never sacrifice
form for intensity. It is extremely important to learn the mechanics
behind the Olympic lifts (Snatch and Clean and Jerk), and the
proper form for the squat. This will increase the successfulness
of the workout and keep you from being overly sore or injured.
Depending on your individual fitness and experience with these
exercises, you may find it will take a month of regular WODs with
a broomstick to feel comfortable with the movements before adding
weight or increasing intensity.
2. What is the WOD? With just a little
bit of time and money, you can outfit yourself with all of the
tools you will need to stay fit for life. By investing in some
dumbbells, buying a jump rope, maybe a set of gymnastic rings
and finding a good pull-up bar at your local park or playground,
you are well on your way to the perfect gym. Of course, if you
have a gym membership, you can adapt the workouts to accommodate
the available equipment. The WorkOut of the Day or WOD is posted
daily on the CrossFit home page.
The schedule is 3 days on and 1 day off. The workouts are always
challenging and never boring! Most people find that the constantly
varied workouts keep exercising fresh. There are several resources
on crossfit.com available if you have any questions about the
workouts. The first thing is to check out the "Exercises"
link that is on the left-hand side navigation bar of the home
page. This will link you to short videos of all of the exercises.
Another great resource is "Lynne
Pitts' Official CrossFit FAQ". This is located on the
home page on the right-hand side navigation bar. Finally, it is
a great idea to become a member of the Message Board. No posting
is required, but many of the questions you have may have already
been answered in the board's extensive archives.
3. Should I post to comments? While some
of the posted times and loads are very impressive, you should
not feel shy about recording your results. This is a great way
of keeping a log of your progress, but unlike notebooks or PDAs,
it will not get lost! Occasionally, a benchmark WOD will come
up, and it is helpful to review how much you have improved!
4. What is fitness? Download a copy of
the CrossFit Journal #1
"What is Fitness". This is a free introductory issue
of the CF Journal, and provides a thorough examination and explanation
of what it means to be truly fit.
