Crossfit Scaled For Lesser fits

The best Fat Loss Equipment.

2009-11-30T22:18:00.000-08:00

Now, normally if you ask what's the best equipment you can use to lose fat?

My answer would be, your own body. With bodyweight workouts, you can drop pounds really fast.

BUT.

There is an equipment you can use to speed up the "Burn fat" process.

KETTLEBELL

Because of the odd design and balance issue, kettlebells are harder on your body giving more workout per sessions.

What kind of kettlebell should I use?

Kettlebell Weight for Men and Women

For starters - Get the lightest kettlebell. So that you can practice and learn kettlebell exercise without hurting yourself.

For Men to start with 16 Kgs (or 35 lbs) Kettlebell Kit.
For Women to start 18 pound kettlebell Kit.

As you get good at it. you can increase the weight. You can get your kettlebells here.

If you just spend 20 minutes per day for next 30 days. You'll find yourself dropping fat, getting more toned up and improving your stamina. I suggest you to try it.

Crossfit Diet For The beginners.

2009-11-29T05:41:00.004-08:00

Now I was surprised they recommended any of the existing diet to go with their kind of workouts. And I did agree with their choice as it is the only SANEST DIET on the planet.

They recommend ZONE DIET. And I second that option.

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete. DIET INFORMATION LINK

Crossfit Exercises For Beginners.

2009-11-29T05:41:00.003-08:00

Crossfit exercises are not for beginners. So do not jump into after reading few articles.

You’ll need a good guide for most of the exercises like Barbell Squats, Deadlifts and other heavy duty barbell exercises. You can also include kettlebells into this.

It’s hardcore workout, If you don’t understand that, you might hurt yourself.

But one thing is true. Cross fit WORKS.

You’ll get leaner and meaner :-)

Your endurance will skyrocket, you’ll have endless stamina and energy. And Man your whole outlook will be changed. Read few of the earlier posts about the basics and scaled workouts.

Crossfit Exercises For Beginners.

2009-11-29T05:41:00.001-08:00

Crossfit feb 15 - Rest day

2008-02-14T20:42:00.001-08:00

Crossfit Feb 15 is REST Day. I think with 2 back to back monster workout you need rest.

Crossfit Feb 14

2008-02-14T04:20:00.000-08:00

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster *
Pull-ups

Post time to comments.

Scaled Version #1: For beginners
Lift weight which you can handle as this is heavy duty exercise.
Reps 15, 9 and 7

Reverse pull up or Ring rows or inverse row

Scaled Version #2:
75 pounds for 21 15 9 reps

Reverse pull up

Scaled Version #3:
50 pounds 21 15 9
Reverse pull up.

Post time to comments.
Thruster video : http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

Crossfit Feb 13

2008-02-14T04:14:00.000-08:00

75 pound Power snatch, 75 reps for time

Scaled Version # 1
for Men: beginner
50 pounds as many rep you can do.

For women
35 pounds as many rep you can do.

Scaled Version # 2
For men,
75 pound 40 reps for time

For women
45 pounds 35 reps for time.

Scaled Version # 3
For men :
50 Pounds 50 reps for time

For women :
40 pounds 40 reps

For information at
http://www.drsquat.com/articles/powersnatches.html

Crossfit WOD Feb 12

2008-02-11T20:15:00.000-08:00

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings(1 pood=16.38 kg)

Scaled Version #1:
10 minutes of
2 Reverse Pull up (Jump up to the Highest pull up and lower yourself down)
4 Handstand push up
8 12kg kettlebell swings

Scaled version #2 : Beginners
10 minutes of
1 Reverse Pull up
2 Decline Push up (feet on bench)
4 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Scaled version #3 : beginners
4 rounds of
2 Reverse Pull up
4 Decline Push up (feet on bench)
8 dumbell swing (find a weight which you can easily swing for 8-10 reps)

Crossfit WOD : Today is Rest Day

2008-02-10T20:02:00.000-08:00

Today is Rest day for workout of the day...

So There's no way I can create scaled rest day for you...

here is one advice for overall fitness... Always chose mobility or function over sitting on your rear.

Crossfit : Feb 10 Workout of the day

2008-02-09T19:25:00.000-08:00

Today's WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Scaled Versions : You can Use any weight that you can lift comfortably.

For beginners, You have to check out these videos. Deadlift for Beginners
Deadlift Alignment Part 1, Mark Rippetoe...[wmv][mov]
Deadlift Alignment Part 2, Mark Rippetoe...[wmv][mov]
Deadlift Arm Position Lecture Clip...[mov][wmv]
Deadlift Intro Lecture Clip...[wmv][mov]
Deadlift Starting Angles, Mark Rippetoe...[wmv][mov]
Deadlift Starting Position Intro, Mark Rippetoe...[wmv][mov]

Crossfit Scaled For Beginner or Lesser Fit

2008-02-09T05:47:00.000-08:00

Crossfit Scaled For Beginner or Lesser Fit

This blog will offer workout routines for people who want to start crossfit but are afraid of their monstrous workouts. We'll provide you with scaled versions and alternatives of daily Workout of the days by Crossfit so You can workout at your own pace and get massive results.

Today's Cross fit Workout

Run or Row 5K

Crossfit Scaled Version #1 :For beginners

Fast Walk 1 km (if you think you can walk more, then try going for another 1 km) But don't go for more than that if you had a lazy couch potato past

Crossfit Scaled Version #2 :For Intermediate

Run 1 Km, fast walk 1 Km and So on...

Crossfit Scaled Version #3:

Run 2 miles, Fast walk 1 Km and Run 2 miles.

As you can see, you'll get 3 scaled version of crossfit workouts daily. This way You can enjoy working out on daily basis and improve your performance.

Crossfit