Many of my patients in the office have been asking for more crossfit interpretations so I’ll keep posting them up as a quick resource for those both in and outside the office…

If you are not in great shape yet, Here’s a total beginner crossfit-style workout you can do in your own home or gym.

***If unsure, check with your doctor to make sure you are ready for physical activity.  (i.e. stress test, bloodwork, blood pressure, joints, etc…)

“Dr. Neal’s Crossfit Workout for total beginners”

Day 1:

1) stretch for a bit and warm up by just fake jump roping in place for 5 minutes.   (use sneakers, no need for a rope yet.  looks a little like dancing)

2) then Do 10 push ups.  (you can put your knees down to make them easier if needed)  Take a break if needed and get back to it as soon as you can.

3) Then immediately do 15 sit-ups.  (you can lock your feet under something only if needed.  You can cheat by using momentum and climbing up with hands on knees if needed.)

That’s it!!   That is day one.   Warm yourself into the rhythm with this short 10 minute workout at home.

Day 2

Increase the number of pushups to 15,  sit-ups to 20

Day 3

keep increasing the number of push-ups and sit-ups at any interval.  When you get to 50 and 50,  you’re ready for some real crossfit workouts from the other posts.   Remember you can always take a break to catch your breath.  Just get back into the action as soon as you can.  Time the event, write down the time, and watch your fitness and balance in life improve every day.

be mindful of you limits and enjoy, 

-Dr. Neal

©2009 “Dr. Neal’s Crossfit Workout for Total Beginners”  by Dr. Neal Schwartz