We found 15 Reddit comments about Fit. Here are the top ones, ranked by their Reddit score.
Look up the black box summit. Effectively CF splintered over exactly that many years ago, with HQ sticking hard to the everything random line, and then affiliate gyms patting them on the head and going off to do their own thing with some combination of linear progression for strength and skills combined with metcon - so a more traditional S&C structuring. Some dropped all association with CF entirely after that and just started calling themselves S&C gyms.
If you do want to figure it out for yourself Practical Programming and Fit are probably good starters on doing your own programming. If not, then you can find more structured programming from Crossfit Football or affiliate sites rather than HQ, or get custom programming done for you from someone like OPT/Opexfit Training (CF Games first winner).
Apparently, but people can blow me. This is almost an exact copy of Justin Lascek's strength and conditioning routine found in FIT. The only difference is that I took dips out and moved Thursday's squat to Wednesday.
Starting Strength (by Rippetoe) has been mentioned. Rippetoe collaborated with Kilgore to put out Practical Programming which gets more into the theory without getting too technical. Kilgore also wrote FIT recently and it's a great introduction book with theory and practical advice.
This will look like a conflict of interest and tooting my own horn, but in "FIT" there are programs for people limited to dumbbell access.
Otherwise just emulate the movements the best you can with what you have. Presses, rows, squats, lunges, RDLs, and deadlifts are all doable with dumbbells.
In Fit the authors recommend focusing on one aspect of fitness at a time. They say trainees should focus solely on strength and worry about conditioning/endurance later as it takes a comparatively short period of time to build up.
Read the following
Power, speed, endurance
Also, 70's Big is a great resource. As well as Glenn Pendlay's Blog, and the articles section of his website.
Live and die by KISS principle when programming for yourself. My personal opinion is to squat and press heavy twice a week (volume day/intensity). Snatch, clean and jerk twice a week (volume/intensity). Two hard conditioning sessions a week of under 10 minutes.
The book Fit by Kilgore et al. provides a strenght routine using only machines.
It's not supposed to be easy. Start with your arms as far out on the stick as possible. That makes it easier. But it's something you need to do.
Essentially, your problem is that you lack basic mobility. That may sound harsh, but it's true. Your restricted range of motion has nothing to do with being big. Watch the super heavyweights in olympic weightlifting. Three hundred pound guys with no problem getting into an ass-to-grass squat, with the bar overhead in a snatch. Your problem is that you have let your muscles tighten up.
The good news is that mobility is every bit as trainable as strength. You just have to do it. And if you're going to avoid injury down the line doing any sort of physical activity, you're going to need to address that. Mobility WOD has a lot of great exercises for helping with mobility. The book Fit, by Lon Kilgore, Michael Hartman, and Justin Lascek, has a great chapter on mobility.
FIT by Lascek, Kilgore and Hartman:
This is the starting point for everyone who wants to increase their Fitness, wich is what this subreddit is all about!
This was decent but the macro suggestions were a little ridiculous.
I haven't read it, but my understanding is that the book FIT by Lon Kilgore (Starting Strength and Practical Programming co-author), Justin Lascek (former Rippetoe associate, proprietor of 70sbig.com) and Michael Hartman would fit the bill in terms of describing a systematic approach to endurance and conditioning. I've heard good things about the book.
Some programs you might like.
>* Barbell Programs: Starting Strength, Strong Lifts 5x5, Westside for Skinny Bastards, and Greyskull LP are most popular. See /r/weightroom for more info.
Training your cardiovascular system to pump blood, and thus oxygen, throughout your body better. This is how you improve cardiovascular health and general endurance. Popular conditioning programs for beginners include:
>* Running: Couch to 5K and the Runner's World 8-Week Beginner's Program are popular for beginning runners. See /r/running and /r/c25k for more info.
> Haha you seem angry.
Nope. Matter-of-fact is often mistaken for irritation in text form.
> "Read the wiki" is dismissive.
I don't believe you read it because you missed these two parts which are in relation to what I've been trying to get across:
> As a beginner, the best thing you can do is leverage someone else's knowledge to learn how to exercise properly. To do this, use a plan that a professional has created for specifically for beginners, not one you created yourself. You wouldn't work on your own car, why try to work on your own body in the same manner?
Have you read Fit?