starting out in crossfit guide

7/27/2019 Starting Out in Crossfit Guide

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As an example of how we incorporate the benchmarkinto the phase, we use Angie (100 pull-ups, push-ups,sit-ups, and squats, for time) as the first benchmark.

Phase 1 (4 weeks)

Cycle: 2 or 3 days per week, alternating

Exercises and stretchesSamson stretchSquatsPop-upsOverhead close-in stretchOverhead squat stretch (PVC)AbMat sit-upRollbacksPush-upsPull-upsDeadliftsGymnastics standards: handstand, hollow rockBody mechanics standards: push-up, pull-up, air squat

Weight mechanics standards: deadlift, front squat,thrusterMetabolic conditioning: 1-mile run, -mile runPhase 1 equipmentIn general, the first round of equipment collectionshould include obtaining the basic equipment neededto complete Phase 1style WODs. The goal is to havethe needed equipment available for each participant, butworking at 1: 3 ratio with the average class size is morethan acceptable. This equipment will get you started witha large variety of movements and workouts. Many ofthe listed items can be readily found, even at the mostarchaic of facilities (1:1 indicates items we try to supply

individually for each participant).Pull-up bars (1:1)6-foot lengths of 1-inch PVC pipe (1:1)

Jump ropes (1:1)30- or 35-pound dumbbells (1:1)ParallettesPlyo boxesDynamax medicine ballsAbMatsPhase 2 (4 weeks)

Cycle: 2 or 3 days per week, alternatingGymnastics standards: L-sits, burpeesBody mechanics: jump rope, box jump, sumo deadlift highpullWeight mechanics: press, push press, overhead squatMetabolic conditioning: 2-mile run, -mile runBenchmark 3: Tabata squatsBenchmark 4: Fran (For time: 21, 15, 9 reps of thrustersand pull-ups)Recruit Complexes:Complex 1: pop-up, burpee, rollback, bear crawl orhandstandComplex 2: sit-up, leg lift, hollow rock


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Complex 3: overhead squat, sumo deadlift high pull,push-up, med ball high toss, med ball broad jump

Phase 2 additional equipmentOlympic bars45-lb Olympic-size plates

25-lb rubber bumper platesstructure of the program. We offer weekly early-morning,lunchtime, and after-work programs for continued andenhanced learning. Lastly, we use the websites (oursand CrossFit.com) and the posted white board to helpprovide information and foster esprit de corps.

The program has also utilized the SWAT teammembers for feedback and program enhancementswhere appropriate. This has allowed us to developmore intensive programming suggestions for the morephysically capable and those performing at higher levelsof physical and mental acuity.

Phase 3 (4 weeks)Cycle: 2 or 3 days per week, alternatingWarm-up: traditional CrossFit warm-upIn Phase 3, we begin to implement the CrossFit WOD,scaled as needed. We also begin to have squad events,and begin using the white board for recordkeeping andcompetition.

Archive for the BEGINNERS SECTION Category Previous EntriesOn Ramp Class 15 Day #7

Posted by TracFIT on November 18, 2010

Such a simple movement, but requires constant refinement

The hips are our workhorse, so were going to take care of them
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Cleans, cleans, cleans. Its a movement that requires the recruits to put all the basicmovements together in a dynamic and coordinated movement. Its a squat, deadlift, pull,jump, front squat all in one. On top of that, its a functional movement that can be usefulsay, when you need to replace that 5 gallon water jug, or getting a heavy bag of groceriesup onto the counter. Jump and shrug youre way to more efficient housework!

Workout10-9-8-7-6-5-4-3-2-1 reps of:CleansSit Ups101117 On ramp ResultsShare this:Share

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Posted in BEGINNERS SECTION | Tagged: 101, crossfit,crossfit101.com,tracfit, wod,WORKOUTS |Leave a Comment On Ramp Class 14 Day #4Posted by TracFIT on November 11, 2010

On Ramp 15 Update: Tran, Lauren, Chuck, Yogi, Marvin, James, Carol, Paul, Tessie,Brittany, Madu, Alfred, Edwin

I bet theyre feeling those today

Progressions with the pull ups comes from practicing the coordination of the kip
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Fundamentals, fundamentals, fundamentals.Look at any top level teams or high performing athletes and youll find that theirfundamentals are rock solid. People that focus on flashy skills or who look to always dothe advance movements without having the right foundation laid are what we see asposers. People who are not in it for the long run and are probably not in it for the right

reasons. Were a firm believer that intensity does not come before mechanics andconsistency are set.Day 4 had us reviewing the recruits movements and going through the basicprogressions of the pull up. We also introduced how to safely perform lunges yesterdayso that we keep those knees happy. Also, yesterday was the intro of the Paleo Diet whereweve seen most of our regular athletes find success with.Workout Day 43 rounds for time of:200m run30m walking lunges10 pull ups

Click on the comments for the results.Share this:Share


Posted in BEGINNERS SECTION | Tagged: 101,beginners, crossfit, crossfit101.com,day 4,fundamentals, getting started,how to,lunges, on ramp,pull ups, run, what is |1Comment

CROSSFIT101 On Ramp Class 14 Day #3 and HabitsPosted by TracFIT on November 9, 2010

200m and thrusters will warm you upOn Building Good Habits:Bad habits are hard to break, thats why we try to build good ones. Have you ever noticedthat some things just seem to snow ball after you start doing them? Like when you haveone bad meal or decide to settle for some junk food, all of the sudden it gets really easy to
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fall into the trap of continuing to eat poorly. Or one sip of soda turns into one can, andthen maybe two.Sometimes that bad food or hard partying weekend makes you feel a bit too tired to workout, so you decide to rest on your workout day. And then, one day becomes two, andtwo suddenly turns into half a month or more. It happens. The snowball effect

desensitizes us and throws us off track. The good thing is that the opposite is true withgood habits. It just takes starting off on one good meal to bring you back into alignment.One good meal will leave you feeling a bit fresher. That fresh energy will help you getmotivated to come to class. Then, once youre in class, were working, sweating, gettingfired up, and before you know it, youre back on your game.So, dont get discouraged when you fall off track. The hardest part of any venture is justgetting started. Just take that first step and youll be on your way.Workout3 rounds each for time of:200m run10 thrusters

15lbsTran = 1:32, 1:37, 1:42Lauren = 1:23, 1:39, 1:27Carol = 1:38, 1:11, 1:1125lbsToan = 1:32, 1:52, 2:02Marvin = 1:16, 1:24, 1:34Brittany = 1:26, 1:27, 1:23Yogi = 1:23, 1:21, 1:16Chuck = 1:42, 1:11, 1:1135Paul = 1:18, 1:32, 1:48Madu = 1:07, 1:08, 1:03Alfred = 1:03, 1:05, 1:1545Edwin = 1:09, 1:14, 1:19Share this:Share


Posted in BEGINNERS SECTION | Tagged: on ramp, crossfit, tracfit, day 3 |1 CommentCROSSFIT 101 Free Sunday Team WorkoutsPosted by TracFIT on November 9, 2010
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Our Sunday workouts are not only free for our athletes, but we encourage them to bringtheir friends and family as well. It gives us exposure to a wider community while we getto expose other people to CrossFit who might not ever take that chance to see what its allabout.We keep the workouts relatively light. Light will probably be pretty challenging for our

visitors while being a good recovery day for our regular athletes.Showing up is half the battle.Workout A10 squad push ups50ft squad wheel barrel walkWorkout BIn Teams, complete as many rounds as possible in 10min of:5 weighted burpees
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10 pull ups20 double unders200ft weighted runShare this:Share


Posted in BEGINNERS SECTION,SOCIAL, WORKOUTS | Tagged: crossfit, sunday,team,wod, WORKOUTS |Leave a Comment CROSSFIT 101 On Ramp Class 15 Day #2Posted by TracFIT on November 8, 2010

Warming up

Amanda and Lonie

James

Alfred
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Paul

Edwin

Toan

Marvin

Carol

Our Evening On Rampers: Marvin, Carol, Toan, James, Edwin, Tessie, Paul, Alfred
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I never deadlifted or push pressed before CrossFit found me. It was either time on the legpress machine maybe once every two weeks or it was Arnold presses because I wanted

boulders for shoulders. How very unfunctional I was, and the real kicker was, doing thenon-functional movements never got me the results I was looking for.Fast forward. Now, were teaching deadlifts and push presses, or how we see it, teachingpeople how to lift heavy objects off the ground and lift it over their heads. From pickingup groceries, to storing a suit case in the overhead compartment, big muscles dontnecessarily transfer over to useful strength.We want our On Ramp recruits to focus on their performance and follow theirperformance numbers because that is what will lead them to what we consider secondaryindicators: body weight and body fat composition.Workout Day #210-9-8-7-6-5-4-3-2-1 reps of:

DeadliftsPush PressesClick on the comments to see the results.Share this:Share


Posted in BEGINNERS SECTION | Tagged: wod, on ramp,how to,presses, san jose,

deadlifts,push, getting started,crossfit,day 2 |1 Comment On Ramp Class 15 Welcome to CrossFit 101Posted by TracFIT on November 4, 2010

Wallee with the pull up intro

Kevin taking the group through sit ups
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Alex showing how to scale down push ups

The first day is a bit of a kicker

At the top of every month, we run a series of Orientation days, in an open house fashion,so that people may have an opportunity to come by and check out the gym, see whatwere about, and try their hand at a CrossFit workout.I cant believe this is our 15th iteration of taking people through the On Ramp program. Istill find it very humbling to see that people who come to our first intro day either stay onindefinitely with us, or we will never see them again. Our way of doing things might notfit everyones expectations, but I suspect what happens more often is that people areshocked at how hard a 5 minute workout might feel, and they think they are not ready forthat kind of work.CrossFit is meant to be done by everyone, but not everyone is up to do CrossFit.

For our first day trialers, we had a great mix of people of all ages and sizes.WorkoutFor time:400m run10 pull ups20 push ups30 sit ups40 squatsResults:Lauren = 6:20Ken = 8:25

Tran = 7:38Brittany = 6:40Madu = 6:20Edwin = 6:09Carol = 5:45Toan = DNFLynn = 5:37Rose = 10:19
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Jeanne = 12:24Erica = 5:41Catherine = 5:19Yoji = 6:17James = 9:20

Chuck = 5:02Marvin = 8:10Tessie = 10:11Paul = 9:38Share this:Share


Posted in BEGINNERS SECTION | Tagged: on ramp, how to, getting started, crossfit,intro, day 1, tracfit, 101, orientation, welcome |Leave a Comment On Ramp Class 14 GraduationPosted by TracFIT on November 3, 2010

Henry, Jennifer, Ben

Sean, Loan, James

Back: Jimmy, Kemi, Jehan, Mark, Daniel, John, Jon. Front: Marj, Vanessa, Yvonne,Alice
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Progress

Final Exam

Applying the training

Congratulations to the recruits of On Ramp Class 14. They have successfully completedthe 12 day beginners program and are now eligible to enter the Regular Group Classes.From now on, you will simply remember yourselves as Class 14.

Its been a great class. Its amazing to see people literally looking like they were in theworse conditioning of their lives on Day 1 to seeing people not only knocking off almosthalf of their time from the first workout, but be in a much better recovery condition aswell. We are very proud of your accomplishment.WorkoutBaseline400m run10 rows20 push ups30 sit ups40 squats

Results from Day 1 vs Day 12Ben = 3:37 to 3:33 (full kipping pull ups)Jen = 5:31 to 4:01Henry = 6:18 to 3:39Ct = 6:06 to 5:09James = 4:55 to 3:52Sean = 8:22 to 4:59
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Loan = 8:12 to 5:51Anh John = 6:xx to 3:54Jon = 5:49Daniel = 12:36 to 5:23 (BOOM!)Alice = 6:15 to 4:40

Jimmy = 7:25 to 4:58Jehan = 5:10Kemi = 4:54Marj = 6:25 to 4:54Mark = 4:41 to 3:59Yvonne = 6:44 to 4:31Vanessa = 5:36 to 4:14Janet = make upAnthony = make upShare this:Share


Posted in WORKOUTS,BEGINNERS SECTION | Tagged: on ramp, training, gettingstarted, get started, tracfit,crossfit 101, 1 month,difference |Leave a Comment CROSSFIT101 On Ramp Class 14 Day #10Posted by TracFIT on October 28, 2010

The AMers putting in a great performance

Jumping that weight up there

Loan working on that explosive movement
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The snatch, especially in its barbell form, is one of our most complicated weightliftingmovements, but like all things, can be broken down to simpler steps. We introduced the

snatch is a single arm form to the On Rampers. They picked it up well but need to workon not pulling the weight before their hips are fully extended. One workout left and itstime for the Final exam!WorkoutAs many rounds as possible in 10min of:10 snatches, rh25ft walking lunges10 snatches, lh25ft walking lungesClick on the comments to view the resultsShare this:

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Posted in BEGINNERS SECTION | Leave a Comment CROSSFIT101 On Ramp Class 14 Day #9Posted by TracFIT on October 26, 2010

Janet

Anthony picking up skills

Loan, Sean, and James getting work done
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John and Daniel meeting Fran

Mark and Jon finishing up pull ups

On Ramp Class 14, there are only 2 regular workouts left before your Graduation retestof the Baseline, are you ready!? Some of you might not think so, but we WILL get youready to enter the group classes. Youve done a great job as a class, picking up thetechnique, and putting in solid efforts in all of the workouts.Its not a question of if you are ready to enter the group classes, but a matter of when. Inthe regular group classes, we will still have you scale until you can properly and safelyperform the movements. The On Ramp was designed as a bare basic program to get youready for these group classes where the real fun begins.Almost there folks, the rest of the TracFit Family awaits you.Workout Day #9

Fran Lite21-15-9 reps ofPull UpsSwingsSumo Deadlift Hi PullsClick on the comments to see the results.Share this:Share

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Posted in BEGINNERS SECTION | Tagged:beginners, crossfit101, Fran, getting started,lite,on ramp, scale, tailored, wod,WORKOUTS| 2 Comments CROSSFIT101 On Ramp Class 14 Day #7Posted by TracFIT on October 21, 2010
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Results are tied into expectations, and expectations are tied to motivation. A person is

motivated to do something because they expect a certain result.I think that is why people are drawn and some addicted to our workouts. Theyremotivated to come workout because they know theyll receive a certain result, a uniqueexperience.We manipulated this result a bit yesterday. Day 7 and 8 are usually when we have therecruits attempt their first handstands. For some, this is an impossibilityin their mind.In class, we take that impossibility option out of the equation. We ran class yesterdayexpecting everyone to stick their handstand supports and didnt leave an option for therecruits not to expect it themselves. And what do you know, everyone got upside down.Thats the difference between expecting to succeed and expecting yourself to fail. One isuseful to us, the other is not.

Workout10-9-8-7-6-5-4-3-2-1 reps of:CleansSit Ups

Archive for the WORKOUTS Category Previous Entries11/18/10 BonusPosted by TracFIT on November 19, 2010

@#$%!
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FLR = Front Lean Rest

Yup, thats pretty much how youll feel after 10 thrusters

Burpees are your rest periods

Bonuses are our positive way of seeing penalties. When we attach a bonus to amovement, it requires our athletes to focus on stretching our their stamina limits alongwith their mental focus and coordination. The 5 burpee bonus not only eats up valuable

time, it sucks up much needed energy that could have been put towards, say, a hand standpush up?It was a fun workout and I have not heard that much swearing in the gym for a quitesome time. Good thing we didnt have any kiddies around yesterday :PWorkoutBonusAs many rounds as possible in 20min of:50 double unders (broken if rope stops, x5 singles, +25 tuck jumps for scale down)40 push ups (broken if weight comes off of hands, +20 non push up burpees for scaledown)30 pull ups (broken if coming off of bar, +15 burpees for jumping pull ups)

20 hand stand push ups (broken if coming off of wall, +10 burpees for scale down)10 thrusters, (broken if bar/weight is not continuously moving)(Broken sets = +5 burpees)Click on the comments to view the resultsShare this:Share

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Posted in WORKOUTS | Tagged: 101,bonus, crossfit, crossfit101.com,penalties, sanjose,tracfit |1 Comment

11/17/10 10k RunPosted by TracFIT on November 18, 2010

Duc on his first 5k

Patty completing her first 10k

Now thats a community

TracFitter making things happen

Sunny, dark, hot, cold, windy, rainy, it doesnt matter, these athletes get it done.
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The mind is primary. We want it working in unison with the body and spirit. Somepeople have really strong mental conditioning to begin with, so we try to catch theirbodies up with their minds. But most of us have never really pushed our bodies to itslimits. Its limits and what you think your limits are, are usually two totally differentthings.

For a distance run such at the 10k, its the longest distance some of the athletes have everrun in their entire lives. But after completing it, theyll gain the mental confidence toknow that their body and mind are capable of the task and itll become just anotherworkout. Great job athletes, on to the next challenge!WorkoutFor time:10k run101118 Results 10kShare this:Share


Posted in WORKOUTS | Tagged: 10k, crossfit,crossfit101.com,diet,endurance, fat loss,fit, fitness, run, stamina,tone, tracfit,training, weight loss| Leave a Comment 11/16/18 DeadliftsPosted by TracFIT on November 18, 2010

Alice with 145lbs

Carla with a 185lb 1RM

Mark finished with a 350lb 3RM
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Eric The Man pulling 305lbs for a 3RM deadlift

Vannessa pulled up 145lbs for a new 3RM PR

Nishea hunted down her 225lb 3RM

Michael pulled a 245lb 3RM and maxed a 2RM 265lb pull

Kevin Mah killed 265lbs and maintained his form

Tim beasting a 350lbs 3RM
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Mann putting down a new gym record at a 355lbs 3RM

Theres a saying in the CrossFit community that one should perform an extraordinaryphysical feat on a daily basis. We say that showing up sometimes is already a win, butfor this workout, pulling up heavy weight from the ground would qualify as one of thoseextraordinary physical feats.Impressed. YesProud. Yes

Surprised. NoThese athletes have been putting in the work. They show up and put out their best efforts.The improvements in their strength, stamina, endurance, coordination, flexibility,accuracy, power, speed, agility, and balance are just a result of their motivation to changetheir lives for the better.WorkoutI) 3-3-3-3-3 DeadliftII) 1x 12-15 DeadliftsIII) As many 400m laps as possible in 10minShare this:Share


Posted in WORKOUTS | Tagged: deadlift, training, crossfit,tracfit, crossfit101.com, 3rm|Leave a Comment CROSSFIT 101 On Ramp Class 15 Day #5 & #6Posted by TracFIT on November 16, 2010

The class working on their presses
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The deadlift is an ironically life saving movment

Putting themselves on the line

Half way through the program, were seeing the recruits progress well. From improvedsquats to full sets of strict push ups, to linking pull ups, theyre making some leaps andbounds in their functionality. It makes me jealous to think it took me a whole month toget my first kipping pull up! The class is doing great things and I am very anxious to seetheir times on Day 12.Day #55 rounds for time of:7 wall ball shots7 push ups7 pull ups or body rows

ResultsYogi = 4:58Chuck = 5:20Carol = 4:58Brittany = 5:46Madu = 6:53Alfred = 5:28Edwin = 6:22 (7 rounds)Tran = 7:10Lauren = 7:03Lonie = 7:16

Day #6Midterm200m run20 push ups20 sit ups20 cleans20 presses20 lunge steps
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20 deadlifts20 burpees111510 On Ramp MidtermShare this:Share


Posted in WORKOUTS | Tagged:beginners, day 5, day 6,get started, how to, on ramp,WORKOUTS |Leave a Comment CROSSFIT 101 Fight Gone GoodPosted by TracFIT on November 16, 2010

Mark snapping the combination off

Constant variation, functional movements, high intensitycheck.

Making every rep count

Stress relief
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Hard core

These ladies mean business

In Fight Gone Bad, the fight is being taken to you. In our version, were taking controlof the fight.Fight Gone GoodComplete as many reps as possible in 45 seconds at each station. You will receive 15seconds to rest and move to the next station.1) Combination #2Jab-jab-duck-pivot hook-high cross-switch low front leg kick-back leg high roundhouse2) Shoot takedown3) Ground and pound combo (punch-punch-side elbow-top elbow) against medicine ball4) Up kicks + tactical get up

5) Front Squats + knee (45/35#)5 round format (3 rounds for scale).Bring your boxing gloves and mouthpiece if you would like an extra challenge.Share this:Share


Posted in WORKOUTS | Tagged: good, san jose,fitness, workout, mechanics,crossfit,

tracfit, 101, fight gone, combat |Leave a Comment 11/14/10 Sunday Free Team WorkoutPosted by TracFIT on November 16, 2010
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ALPHA: Back-Lynn, Dat, Van, Eric, Edwin. Front-Wallee, Linhzy, CT

BRAVO: Tam, Victor, Annie, Cat, Lanchi, Gloria, Michael, Alex, Nam

The teams getting ready for the relay portion

Short, high intensity, results

WorkoutIn teams:200m Relay Run (each member in the team will run a 200m leg)Then, as individuals complete:20 squats20 sit ups20 push ups

20 pull ups20 burpeesThen, as a team, complete:10 thrusters for max weight (each member will complete 10 reps)The teams total weight used in the thrusters will be divided by the teams overall time todetermine the score.Team Alpha = 470lbs/14:44 = 31.7Team Bravo = 640lbs/16:51 = 37.9
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Posted in WORKOUTS | Tagged: free, sunday, team, wod, WORKOUTS | Leave aComment 11/12/10 Freaky FridayPosted by TracFIT on November 16, 2010

Seans looking stronger and Loan looking leaner

Loan vs Javorek

Warming up with Russian twists

The class picking from the workout tags

Freaky FridayAthletes will randomly pick from one of the following:
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Daniel and Mann working their crab walk

Steph snaking her way to the top pull up bar

Thao and Selam finishing off the swings

Introspek needs some practice on the bear crawls

Untie 5 knots for time
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Weve been hitting up a lot of core CrossFit type of workouts lately so I wanted toswitch things up a bit with a new type of challenge. Annie, Alex, and I have been talkingabout running an obstacle course for some time, so yesterday was a good of a day as any(Happy Birthday Marines!) to have the athletes try out our CrossFit type of obstaclecourse.

Slow is smooth, smooth is fast.The knot untying drill at the end of the obstacle course has been a drill Ive been wantingto implement for some time now. What were trying to train the athletes on is how tocontrol their focus while doing something that takes finger dexterity and control. Not aneasy task when youre on the clock and your heart rate is jacked sky high, yourebreathing like theres no tomorrow, and your arms are fried from the pull up drill. Prettyfunctional stuff I would think for anyone in the armed services that may need to sprint orcarry off a wounded team member before reloading a firearm. Courage under fire. HappyVeterans day to all our Service people, past and present.Obstacle Course #1For time:

3x Speed Ladder2x Lateral Burpees10x Weighted Swings10x Ground to Overhead lifts20x Step Ups20x Quick steps10x DipsBear CrawlsCrab WalkPull up drillKnot untying drillWorkout Results:111010 ResultsEarlier Classes:Tim = 3:15, 3:13, 3:04, 2:55Annie = 3:45, 3:35, 3:39Jen = 4:19, 4:18, 4:51Larry = 3:44, 3:56, 4:00Sean = 6:00, 6:39, 6:40Loan = 5:55, 6:04Share this:Share


Posted in WORKOUTS | Tagged: course,crossfit, crossfit 101, crossfit101,mental,obstacle,san jose,tracfit,training,wod,WORKOUTS| Leave a Comment CROSSFIT 101 Baseline from Hell
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Posted by TracFIT on November 10, 2010

We have one speed and thats Fast

Van smiling in the face of Hell!

Ben trying to best his time

Gloria finishing no matter what

Eric taking himself to That Place on the 5th round

The Baseline workout is what we have brand new recruits try on their first day. Itsusually a pretty big wake up call for most people. We use the Baseline (most CrossFitGyms have their own version of one) as a quick test of an athletes work capacity. Wealso retest them on the Baseline at the completing of the Beginners On Ramp Program.Its with great pride that we can say we have a 100% improvement rating on the Baselineresults for all those who go through the program. No equipment is needed, but it requirescompetency in body control to do the movements correctly a safely.
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When an athlete is conditioned, the only limiting factor on how fast they can do it will bebased upon how fast they can exchange oxygen. The reps are relatively low enough that aconditioned athlete should be able to get through all the movements without needing torest in between.For the Baseline from Hell workout. Weve taken it up a notch. Now, not only are the

athletes attempting it once, theyre going to attempt it for 5 rounds with about 3-4 minuteof rest in between. What that does is allow them to go at nearly 100% of their max efforton each round. And to us, that means its going to be a very stimulating workout. Wetake their best times and overall total time. The times are our scores and everyone is atleast a little competitive and they push themselves to get the best score possible. At thevery least, no one wants to be last on that list :)WorkoutBaseline from Hell5 rounds each for time of:400m run10 pull ups

20 push ups30 sit ups40 squatsRest ~3 minutes between roundsClick on the comments to view the results.Share this:Share


Posted in WORKOUTS | Tagged: cardio, conditioning, intense, fun, workout, training,fat loss,hard, weight loss, crossfit,baseline, tracfit,101,crossfit101.com,hell | 1Comment CROSSFIT 101 5RM Front SquatsPosted by TracFIT on November 9, 2010

Mechanics, Consistency, Intensityin that order
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The group waiting their turn

Marianne is awesome

Ummm yeahPerformance enhancers!??

Mychal showing how to practice getting in the correct position for the front squat

Jewels worked her way up to 135lbs

Strength work not only helps your body adapt to larger loads, it helps your mind adapt aswell. When stepping up the rack and feeling that weight, someone people will getshocked by how heavy the weight might feel even before they attempt a rep.Its imperative that when were doing strength work that you keep your form and

mechanics impeccable. Its for your safety as well as for you to build the right movement.When you run into a WOD that has some high volume weightlifting, youll be moreconfident to attack the reps using less broken sets to get it done.WorkoutPart A5-5-5 Max Effort Front SquatPart B1x 15-20 Back Squat
http://crossfit101.com/2010/11/09/crossfit-101-5rm-front-squats/back-camera-1113/http://crossfit101.com/2010/11/09/crossfit-101-5rm-front-squats/back-camera-1112/http://crossfit101.com/2010/11/09/crossfit-101-5rm-front-squats/back-camera-1110/http://crossfit101.com/2010/11/09/crossfit-101-5rm-front-squats/back-camera-1109/


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Part CAs many rounds as possible in 10min of:400m run15 push ups or presses (95/65)Click on the comments to view the results.

starting out in crossfit guide

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