Deadlift Pullups

21-15-9 For time.
Choose a weight for the Deadlift that will let you keep proper form.  This is meant to be a short fast and hard workout.  DO NOT let your form suffer.  Go as hard as you can without compromising your form.  If you have to break up the sets in order maintain form that is okay.  Don't go so heavy that you forced to take 20 minutes to do the workout.  Aim for 15 minutes or less based on ability.

DIY Gear.

Working out at home does not mean you have to a bunch of expensive work out equipment.
I made 2 medicine balls for about $20.
2x rubber basket balls (on sale of course.)
1x bag of play sand.

Cut a hole in the basketball use a funnel to add sand weigh the ball on a reliable scale until you reach the desired weight.  I have 1x 10lb's and 1x20lb's.  Used ABS cement to liberally cover the the hole.  These do not bounce, and will eventually require repair but for 30 lbs of med balls in the store you looking at about $100.  Take your pick.

A simple Google or Bing  search will result in countless methods for making all kinds of workout gear.

Weighted Pullups

5-5-3-3-1-1

Rest as needed between sets.  Pick a weight you can do for 5 reps, for beginners this may be no weight at all, thats fine.  Add weight for the subsequent sets.  It is okay to fail and miss the last rep BUT DON'T GO DOWN WITHOUT A FIGHT! Weight can be added using a belt designed for it, holding a dumbell in your feet or wearing a weight vest.  The all give a slightly different feel and should all be tried at some time but this is not crucial at this time.  Don't do negatives.

Sprints and Pushups

4 Rounds For Time:

400m sprints
25 pushups.

If you haven't already done so begin practicing Deadlifts during your warm up.  It can be during the cool down but fatigue is more likely to cause to poor form at this time. Begin with a broom stick, piece of pvc or Barbell.  IOf you are new to the deadlift don't start adding weight right away wait till you are comfortable with it.  

Tabata's

Tabata Pullups
Tabata Pushups
Tabata Situps
Tabata Squats

Tabata= 4 minutes or 8 rounds of 20 seconds of work and 10 seconds of rest.
Begin incorporating the deadlift in your warmup even if it is with a broom stick or 45lb barbell really concentrate on the form.  your lower back should locked throughout.

The Deadlift

The deadlift gets a lot of bad press as a dangerous exercise. Like everything in the gym if done wrong yes it is dangerous. When done correctly I've lifted 2x my body weight without any pain. One of the cues that helped me the best with this movement was to 'push the knees back'. Your back should remain at the same angle relative to the ground until the barbell or whatever you may be lifting passes the knee. The lift appears easy to execute and safe execution can be learned relatively quickly. I have found however that getting good at take practice. In Mark Rippetoes book: "Starting Strength" He takes no less then 41 pages to cover the deadlift. To quote his book: "The deadlift is a simple movement. The bar is pulled off the floor up the legs with straight arms until the knees, hips, and shoulders are locked out."

Here is a link to the deadlift on the exrx site there is a lot of useful information on this site.

Recently I have been neglegent with my dealifting and have not lifted much at all. Oddly I have low back pain for the time as well. I don't know if the two are connected by anything other then timeframe but it gives pause for thought.

Some tips: Wear pants. (protects the shins)
Use a hook grip (trap the thumb under the fingers around the bar.
MECHANICS FIRST. start with a broom stick or pvc pipe.
Due to differences in flexibility, limb and torso lengths starting positions will look different from one person to the next.

The deadlift is also a universally beneficial lift. It teaches us how to properly lift something off the ground. Whether you are 18 or 81 this works.

Half ANGIE

50 pullups
50 pushups
50 situps
50 squats

Angie is a benchmark WOD it is 100 of each exercise. The idea behind the WOD is to do the movement that requires the greatest generation of power first then move to the next. Often the pushups feel the most difficult because of the amount of effort just expended on the pullups. This can also been done by breaking everything down in sets of pullups, pushups situps and squats to make it faster. When logging times for comparison it is important to note the difference.

Max Effort Sprints.

10x100m Sprints.

Each one should be an all out effort so rest accordingly between sprints. Also note your recovery time for future reference.

Cindy

As Many Rounds As Possible in 20min.  (AMRAP 20 Min)
5 pullups
10 pushups
15 squats.

Try to get in as much work as possible in 20 minutes.
REMEMBER:  Mechanics first.  Do not sacrifice god form for higher reps.  If your form is not good the reps don't count anyway.  Squats below parallel as always, chest to deck pushups, and chin OVER the bar.

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.