Death by pullups

Every minute on the minute.  1 pullup for the first minute, 2 for the second three for the third etc... until failure to get the required reps for the minute.  Count minutes and reps until failure.  Strict form on this for beginners do not kip.

Back at'r.

My apologies I have been gone for a week and will be gone again next week.  As a result I will post several workouts in a row.  Take rest days as needed.

4x400m sprints.

Rest as needed.  Max effort each time.  Try for the same time per round.

Tabatas

Tabata pullups 4 min (scale with Jumping pullups NOT negatives)

1 min Rest.

Tabata pushups 4 min

1 min Rest.

Tabata situps 4 min

1 min Rest

Tabata squats 4 min

Dr. Tabata discovered that 20 seconds of work at a high intensity with 10 seconds rest was a great way to develop both aerobic and anaerobic capacity.  It works like this 20 seconds of work 10 seconds rest repeated 8 times.  Thats a total of four minutes.  Your score can calculated 2 ways: 1) lowest number of reps of any one set; 2) total number of reps for the full time.  The first method is preferable as the intensity needs to be high and the second method may encourage some one to pace themselves defeating the purpose of the training.   Do this within your limits be that range of motion or scaled exercises.  Likely you will need to scale the pullups and pushups.  Keep the same scaled movement throughout.

Position a clock so you see the second to keep track of the time.  you start your work on the 12 and the 6 resting at the 4 and the 10.  If you have a blackberry or Ipod touch/iphone there are apps that can be downloaded with a tabata/interval timer.

The Next Step

4 Rounds For Time:

Pullups
Pushups
Situps
Squats
Run 400m

Reps per round are 50% of your total per exercise of the previous workout.

The Warmup

There is a warmup suggestion on the crossfit website here.  Look at the workout you are going to do what joints/body parts are involved.  Also consider some of your major weakness'.  If you are not flexible and unable to get below parallel in the squat work on it.  Starting with some dynamic stretching is usually considered best.  Hold the wall swing one leg front to back 10-15 reps/leg pass throughs with a broom stick, twists at the hip as well.  If you are doing heavy lifts warming up the the target areas is important as well as doing lighter weights at higher reps to warmup and confirm your technique.  If you are injured the warmup is a good time to rehab/prehab yourself. www.exrx.net is a useful resource for finding exercises to help solve problems.

Max Reps Body Weight.

Got until failure:
Pullups
Pushups
Situps
Squats.

It doesn't matter if all you get is one pullup.  Keep working at it.

I am asked regularly about getting in shape to join one organization or another.  Typically the physical standards set by these organizations are body weight based due in part to the ease of testing.  You want to have high quality and quantity of reps.  This workout will give you an idea where you stand.  Pullups, should be from a dead hang to chin OVER bar.  Your grip should be slightly wider then shoulder width.  Pushups are chest to deck with a straight line from heels to head (no bend at the waist).  Some organizations test with the chin/nose touching the floor.  Range of motion is important so all the way down and all the way up.  For the situps put a towel/abmat in your lower back and again its all the way down and all the way up.  NO CRUNCHES.  Air Squats are done with you feet about shoulder width, tighten the back and drop down.  You want the crease of you hip to go below the top of you knee.  If you are tight in the upper legs, glutes and hips this may not be possible right away, work on it.  Also it may be easier if open your stance wider to give you more room in the hip to drop lower.

Baseline

FOR TIME: (takes breaks as needed but keep the clock running.)

50 Squats

40 Situps

30 Box Jumps (24inch box)

20 Pushups

10 Pullups

Run 400m.

Post time to comments.

Getting Started

I have tried to come up with a comprehensive and concise introduction. Instead I suggest you go the Start Here link on the right side of the page read through what is on the Crossfit website. At the start spend a lot of time watching videos reading articles and immersing yourself in crossfit. The first exercises posted will be simpler in nature sticking with body weight movements and running.