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Hi all,
Need some guidance here.
I have a neighbour whose wife wants to start CFing along with my wife and has asked that I coach them (not sure when I or they will have time but nevermind). I am just wondering how to start them gently in to it. I am not too concerned about my wife as she has done it all before and knows how to build up. Our friend on the other hand, I don't want to kill or put off the idea too quickly. How would you play it?
I am thinking a combination of drills for warm up - air squats, broomhandle cleans and push presses. followed by basic movemet met cons for a while until I can develop their technique to advance. i will pretty much stick with body weight exercises with some running, skipping and rowing added in.
Any views?
Cheers
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Starting some friends post baby mothers want some of the action!
#1
FK Pimp 
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Posted 04 December 2008 - 01:21 PM
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
MultiQuote
#2
Andy
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Posted 04 December 2008 - 03:36 PM
Hey bud,
you got it right with all the bodyweight stuff. I would go through the basic 9 crossfit movements squat, FS, OHS, Press, PP, PJ deadlift SDHP and med ball clean. Get her to good form and then try build some strength on these movements. Add weight gradually. I wouldn't go to metcon with weight until she has added some weight to most of these movements. Without strength things could and will deteriate quickly in a met con.
you got it right with all the bodyweight stuff. I would go through the basic 9 crossfit movements squat, FS, OHS, Press, PP, PJ deadlift SDHP and med ball clean. Get her to good form and then try build some strength on these movements. Add weight gradually. I wouldn't go to metcon with weight until she has added some weight to most of these movements. Without strength things could and will deteriate quickly in a met con.
I'm like a goddamn Navy Seal and Olympic gold medalist wrapped in a f***ing suit of body armour. I'm f***ing elite.
#3
FK Pimp
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Posted 04 December 2008 - 04:38 PM
Cool, cheers Andy, that was along my thinking too.
Thanks for your thoughts
Thanks for your thoughts
"Pain is weakness leaving the body"
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
"If you stay ready, you don't have to get ready"
"The mind always gives out before the body. You’ll pass out before you die."
"We'll be as we are when all the fools around us fade away"
"Successful men and women are very careful in reaching decisions and very persistent and determined in action thereafter."
Sponsor me for the Outlaw Iron Distance Tri (Cancer Research) - https://mydonate.bt....s/chrisbarclay1
#4
WalkerFit
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functional fitness
Posted 04 December 2008 - 05:24 PM
As Andy says, establish the fundamentals early and mix with calasthenics before any real weight is introduced.
Kettlebells can be introduced at the appropriate weights at a fairly early stage- PM me if you would like any more detailed stuff on introducing KB swings and basics to beginners.
Kettlebells can be introduced at the appropriate weights at a fairly early stage- PM me if you would like any more detailed stuff on introducing KB swings and basics to beginners.
<!--fonto:Impact--><span style="font-family:Impact"><!--/fonto--><!--sizeo:5--><span style="font-size:18pt;line-height:100%"><!--/sizeo-->For those about to train...We salute you!<!--sizec--></span><!--/sizec--><!--fontc--></span><!--/fontc-->
#6
Franz29
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Posted 05 December 2008 - 07:56 AM
Ditto to all the comments made already. I also found the journal article "CrossFit SV Beginner’s Ladder" by Xavier and Rankin (Oct21 2008) to be a useful read for starting beginners. I have my wife doing some of it in an attempt to get her to CrossFit with me. Seems to be working well.
I use the 3 staple exercises mentioned in the article plus the 9 basic CF movements (with wooden dowel) to create the ladder for her.
PM me for details if you aren't a subscriber.
I use the 3 staple exercises mentioned in the article plus the 9 basic CF movements (with wooden dowel) to create the ladder for her.
PM me for details if you aren't a subscriber.
- Stephen A Hollingdale
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
- http://www.crossfitgu1.co.uk - http://www.twitter.com/crossfitgu1
- Quis nos vita operor refero infinitio
- Si vis pacem para bellum
- M/38/~75Kg
I don't use machines... I am one!
#7
RossMc
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Posted 08 December 2008 - 01:41 PM
Only thing I'd suggest is keep it fun and light-hearted so they stay interested. I'd recommend asking Coach Brew for hints - he's managed to get me to stick to the plan for 6 months so far!
No pain, no biscuits.
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