• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.


Administrator. Graeme
Staff member

This should be you after your workout! Source: Supplied

IF YOU’VE never tried CrossFit, you probably assume the barbell-and-burpee-heavy WODs (it stands for Workout Of the Day) are way out of your fitness range.

As a beginner, odds are you’re right. But not all CrossFit workouts require being insanely fit or for you to know your way around a clean and snatch and Romanian deadlift.
“Just make sure you follow these three principles: technique (move safely and focus on form the entire time), consistency (keep at it so you see improvements over time) and intensity (push yourself as hard as you can for the short amount of time you’re working),” says JJ Christopher, owner of Division St. CrossFit in Chicago, Illinois.
Try it yourself with any of these entry-level workouts. Be sure to do some light cardio, like an 800-meter run or jumping jacks, and stretching beforehand. Make it through all dozen and you have no excuse not to join your nearest box (that’s CrossFit-ese for gym).


You may want to invest in a kettlebell. Source: Supplied

21-15-9 — this means you do 21 reps of both exercises, then 15 reps of both, then 9 reps of both as fast as you can:
Dead lifts: Beginners should try to do a weight between 40 and 60kg for this.
Burpees: From a standing position, place hands on floor, jump feet back, perform a push-up, then jump back up to standing.


Steve "Commando" Willis performing a burpee. Source: News Limited

10-9-8-7-6-5-4-3-2-1 — similar to the WOD above, this series has you perform 10 reps of each move, then 9 reps, then 8 reps all the way down until the last set is just one rep of each:
Dumbbell thrusters: Hold a 7-12kg dumbbell with both hands in front of your chest. Squat down, keeping the dumbbell in place, then stand back up while simultaneously raising the dumbbell overhead.
Kettlebell swings: Try to do them with a 24kg kettlebell, but if that’s too heavy you can use a 16kg one.


A Kettlebells swing exercise. Source: Supplied

All Body Weight
As fast as you can, perform three rounds of the following moves:
15 air squats: You don’t need any weights for this one.
15 sit-ups: Make sure your hands touch your toes at the top of each sit-up.
10 push-ups
10 ring rows: Think of this as a push-up in reverse. You position yourself under two rings looking up, holding the rings in your hands, with your arms extended, feet out in front of you, body in a straight line and core engaged. Pull up until your chest reaches the rings. If you don’t have access to rings, you can do pull-ups on an assisted pull-up machine at your gym or substitute dumbbell bent-over rows. For that last option, you place one knee and hand on a bench, hold a dumbbell in the other hand and pull it up towards your body.
5 burpees


A push up. Source: Supplied

530m Sandwich
Start off with a 530m run, followed by:
40 air squats
30 sit-ups
20 burpees
10 pull-ups: If you don’t have access to a pull-up bar, place a barbell on a rack with heavy weights on it to keep it stable. Position your body underneath it with knees bent and weight lightly on your toes and pull your chest up to the bar.
Finish with another 530m run.


Sit-ups. Source: ThinkStock

Lunges and jumps
Finish five rounds of the following as fast as you can:
15 lunges carrying a 30kg barbell in the front rack position: Hold the bar in front of you, resting on your shoulders, with your fingers touching the bar to keep it stable and your elbows pushing up to keep the bar in place. Alternate legs, making sure your knee kisses the ground in each rep.
60 single jumps with a jump rope: CrossFit often uses a move called the double under, which is when the rope goes under your feet twice during each jump. But it can be tough to master, which is why there are often options to do single jumps instead. If you can do double unders, do 30 here instead of 60 singles.


Also invest in a skipping rope. Source: Getty Images

10-minute swing, jump and dip
Set the timer for 10 minutes and complete as many rounds as possible of the following moves:
10 kettlebell swings
10 box jumps: This is another common CrossFit move, where you stand in front of a 20- to 24-inch box and jump up on to it with both feet at the same time. It can be intimidating, so you can step up and step down instead of jumping if you’d like. Just make sure you stand all the way on top of the box.
10 ring dips: Holding a ring in each hand, lower yourself until your hands hit your underarms, then push back up until arms are straight. Feel free to lightly rest your toes on the floor for help if you aren’t strong enough. You can also do classic triceps dips with your hands on a bench behind you and feet extended out in front.
For more exercises head to the Huffington Post. This article was reproduced with permission from the Huffington Post
Workouts from JJ Christopher of Division St. CrossFit, Kelly O. Fluharty of CrossFit 813, Ethan Goetz of CrossFit Wash Park and Eric Hamilton of Kaizen CrossFit.

Yes I've been using skipping rope for jumping. Its a good exercise to do before any hard workout, I especially do it before my boxing training.
Appreciated work! CrossFit workouts are good in many ways. It ‘s good in improving overall fitness, increasing cardiovascular health and also promoting mental health.