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sidepull
Nov 4, 2006, 1:37 AM
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Registered: Sep 11, 2001
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Hi,
I know there's several members of this site that are crossfit devotees. I'm curious, for those of you practicing CF, are there any routines that require minimal equipment (e.g. just body weight exercises or maybe add a swiss ball or pull bar)? What are the best CF workouts that are body weight only? Please post.
Thanks!
Disclaimer: Don't interpret this question as me advocating that using CrossFit will turn a 5.8 climber into a 5.14 guru. I'm interested in this as a form of active rest, cross training, overall health, etc., which might not correlate with advanced climbing but will not hurt my climbing goals either.
Thanks again!
Disclaimer 2: I realize that I could go to crossfit.com and look at all the daily workouts and pick out ones that are body weight only, so my request is partially a form of laziness. However, it is more motivated by a desire to hear from people who have actually done the workouts what is most effective. In other words, I want to benefit from others experience rather than blindly picking and choosing.
Thanks . . . again?
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anykineclimb
Nov 4, 2006, 2:01 AM
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Registered: Mar 30, 2003
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here ya go!
http://www.crossfit.com/cf-info/faq.html#WOD0
Cindy's really fun ;)
Oh and Angie, you can break up the parts. say max effort pullups, then move on to pushups. One of the best things I learned from CrossFit was learning to "rest" while still moving. yes theres been crossover benefits.
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sidepull
Nov 6, 2006, 6:01 PM
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Registered: Sep 11, 2001
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Thanks - that was a direct hit.
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tomma
Nov 6, 2006, 6:03 PM
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Registered: Jan 7, 2004
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isn't climbing the optimal cross-fitness routine?
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nafod
Nov 10, 2006, 6:04 PM
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Registered: Jun 5, 2003
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A great one is to do 100 bodybuilders or burpees (whatever you want to call them). Drop down into a squat, put hands down, kick out into pushup position, do pushup, suck legs back under you, and jump up into the air. Repeat 100 times. Sucking the legs back up surprisingly work the lats and abs pretty well, along with everything else that is getting worked.
I'll go for a trail run, and mix in the burpees in sets of 20 over the run.
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kimgraves
Nov 10, 2006, 8:25 PM
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Registered: Jan 13, 2003
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Don't forget the XFit warmup.
I know you said you were lazy, but it's worth reading the site cover to cover and watching the videos just so you know what's what.
Best, Kim
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crackers
Nov 13, 2006, 6:26 PM
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Registered: Apr 20, 2005
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For somebody just getting into CrossFit, I'd recommend Cindy and Tabata This. For Tabata This, you can swap bench jumps for the rowing. You can also do your own variant of fight gone bad, just doing body weight exercises.
I would recommend taking it easy and not trying to do the WOD's as Rx'd for at least a few weeks. I would recommend doing Tabata This slowly the first day, then do Cindy, and then go for a long walk or similar for your third day. The second three day set could be something like Micheal then Barbara (don't try to do all five rounds...) and if you're still moving on Day Three try Fran with a full backpack.
The intensity of the workouts will be a shock to your body. To ensure the best progress, REST! I think you're right on track in terms of what you're looking for from CF...
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sidepull
Nov 13, 2006, 8:06 PM
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Registered: Sep 11, 2001
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agreed. note that I said I was "partially" lazy.
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