How to Start Crossfit Training at Home
Right now you may be watching the CrossFit Games on ESPN and wondering how can I work out like that at home? Yes; you could go and join a local CrossFit gym – but that may set you back $150 to $200 a month.
Check out these tips on how to start CrossFit training at home or in your garage gym.
What are your Goals?
In order to start any new venture you must have goals written down. If not you will be a ship without a rudder. Write down your physical fitness goals (lose 5 lbs, compete in local 5k, increase push press, etc.) and pin that to your garage gym wall.
What Equipment Do You Have?
If you don’t have much equipment – that is no problem. For now lets just use your bodyweight. You may want to get a yoga mat or if you don’t have time just lay down two towels on the floor as a makeshift mat.
CrossFit Workout #1
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups (if no pull up bar then do jumping jacks)
note time in your training log
So you get the point – you can do any Crossfit workout with bodyweight even if you don’t have the equipment. That is great if you are just starting out with working out at home.
Other exercises you can do are burpees, lunges, jumping air squats, planks, and sprints.
Add a simple piece of equipment that has the most bang for the buck.
The pull up bar has the most value if you looking to add to your CrossFit training at home. You can not only do pull-ups but also leg raises, knee to elbows and toe to bars.
Check out this workout you can do once you add the pull up bar.
CrossFit Workout #2
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
* if you cannot do pull ups then do jumping pull ups.
As a back up you can go to a local playground for a pull up bar or use a tree in your backyard. No trees? Use the stairwell in your apartments. Get creative.
Do It Yourself
If you are on a budget you can always make some of your first pieces of equipment. Box jumps and gym rings are good projects to start with. If you hunt around Craigslist and the local “Play it again” sports – you can find good used gear. Take your time as you can really get some good deals.
Video – Buying Used CrossFit Equipment
Check out Rogue Rings @ Rogue Fitness.com
Expand Your Boundaries
Add a few more pieces of equipment like a jump rope and kettle bell. If you have some extra money to spend an olympic barbell and bumper plates are a good use of funds.
This will greatly expand the variety of workouts you can do – like this one.
CrossFit Workout #3
Filthy Fifty wod
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
post time in your training log
Use these workouts to get a good sweat – but also test yourself to see how far you have advanced. Keep a training log and add your times and reps.
Build in Rest Days
Make sure you add in a several rest days a week. Many CrossFit athletes follow the 3 days on 1 day off, 2 days on, 1 day off. Experiment and find out which is best for your body. Treat your rest day like a workout day and fuel yourself well and get adequate sleep.
Do It Yourself CrossFIt Equipment