First Workout

This will be the first workout posted on the site.

4 Rounds of the circuit with minimal rest
10 Pull ups
10 Push Press
10 Burpess
200 Meter Run

Now From the looks of things this workout might seem too hard for some, but the best part about the crossfit training methodology the the aspect of scaling workouts to meet everyone personal needs or limitations. For example I might be able to do 10 pull ups in a row, where as my fellow firefighter new to crossfit is only able to do one or none at all, what we will do in this situation is scale the difficulty of the pull ups. Instead of doing a strict pull up, we can have the individual do a jumping pull up, which is where the person will jump up to assist in pulling themselves over the bar and slowly lowering themselves down to the ground. So we take a person who could do no pull ups and we have them do the full range of motion, arms locked out at the bottom and chin over the bar at the top, with the assistance of the jump. In time and with practice this will lead to one pull up, then two, and so on. a video for the jumping pull up



The push press is a movement taking the barbell from the "Rack" position (Standing hand shoulder width apart with bar under chin) to over head. We will use a slight knee bend, then explode up driving the weight upwards and press the weight overhead. Lock the weight overhead then lower to rack position and repeat. The weight can be scaled to what ever you are comfortable with, from upwards of 135 lbs. for experienced athletes to the barbell itself or even a broom handle for people with shoulder limitation. We are not worried about using big weight in the begging, we just want to get used to movement at a comfortable weight and get used to the full range of motion. Firefighters with existing injuries should take it slow but, working the movements at a lower intensity is the best way towards recovery. Better to Get used to these type of movement in a controlled environment, than at the scene of an emergency. Here is a link to the Push press, the other too lift will come later just watch the one in the middle.

http://www.youtube.com/watch?v=xLcntfkyXbM

The Burpee is squat, hands to the floor, push up, jump back to squat position, then stand up, jumping so that feet are off the floor and arms overhead. Here is a video of the movement.

http://www.youtube.com/watch?v=_BN7mgZBKTk

After you have finished the first 3 movement go for a run about 200 meters or half a lap around a track, this should be run at a good pace, but don't over exert yourself because you have 3 rounds to go after.

This is a example of a crossfit work out. It can easy or as hard as you want to make it. The more experience and better shape you are in the hard you can push yourself and the quicker you will see results. But remember take it easy in the beginning and work your way up. Safety is Paramount.

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