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  • Crossfit workouts/exercises

    Hi!

    Does anyone have any Crossfit workouts/exercises they recommend? I'm looking to create some workouts to do in my home gym. I have a lot of equipment, however no rope, monkey bars, tires or sandbags. :/

    I've been doing P90X strength training workouts, but they are getting too slow for me...I want to do what Mark suggests and get my workouts done fast and explosively!
    Overweight athlete going PRIMAL

    11/4/11
    SW: 228lb
    GW: 160lb by August 2012

    11/24/11- 222
    12/30/11- 229
    1/7/12- 225
    1/17/12 (2 weeks into Whole30)- 218
    5/15/12- 218 (Need motivation to eat a clean Primal diet!!)

  • #2
    Any of the Girl or Hero workouts.
    "Canned food is a perversion,' Ignatius said. 'I suspect that it is ultimately very damaging to the soul."
    - John Kennedy Toole (A Confederacy of Dunces)

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    • #3
      Just download their app if you have an iphone/ipad.

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      • #4
        I've found one of the easiest things to do is just pick out a CF affiliate that has a good website and just do whatever WOD they post for the day.

        I have a friend who owns a CF Box out in California and I just check his website/blog/fb site each day and do whatever they did in my garage.
        "Canned food is a perversion,' Ignatius said. 'I suspect that it is ultimately very damaging to the soul."
        - John Kennedy Toole (A Confederacy of Dunces)

        Comment


        • #5
          Thanks for the suggestions! What is the website you follow Goldsmith? I'll browse around some sites and see which workouts I can do in my gym and then create a plan
          Overweight athlete going PRIMAL

          11/4/11
          SW: 228lb
          GW: 160lb by August 2012

          11/24/11- 222
          12/30/11- 229
          1/7/12- 225
          1/17/12 (2 weeks into Whole30)- 218
          5/15/12- 218 (Need motivation to eat a clean Primal diet!!)

          Comment


          • #6
            I wrote a post about how crossfit workouts are designed on my blog. Maybe that might help. Crossfit Routines: How Are They Made?
            My Blog -----> Two Bar Garage

            Comment


            • #7
              http://cfmoncton.files.wordpress.com...t-list-v15.pdf

              Start on page one, move on through the list and record your results. Once you have moved through to the last page, start over. While doing it, eat meat and drink milk as if your life depended on it. Workout three-four times a week and rest one-two days in between workouts depending on exhaustion. Sleep well and make sure you stretch from time to time.

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              • #8
                Forgot one thing: Scale as needed when you can not do the prescribed exercise, Welcome to CrossFit: Forging Elite Fitness will have examples of substitution exercises

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                • #9
                  Great source, thanks!!
                  Overweight athlete going PRIMAL

                  11/4/11
                  SW: 228lb
                  GW: 160lb by August 2012

                  11/24/11- 222
                  12/30/11- 229
                  1/7/12- 225
                  1/17/12 (2 weeks into Whole30)- 218
                  5/15/12- 218 (Need motivation to eat a clean Primal diet!!)

                  Comment


                  • #10
                    Here are the most intense ones that come to mind for me. I can't do RXed pull ups so I can't do a lot of the Girl WODs as intense as I'm sure they can be (like Fran)

                    Fight Gone Bad
                    Grace
                    Morrison (if you have a wall ball, box jump, kettle bell)
                    Bear Complex (<-- love that)

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                    • #11
                      I post my workouts here. I lost my garage gym recently, but I was very fortunate that my new job lets the employees use a space in the back of the warehouse to workout. I've been leading a crossfit centered class for about 2 months now. I've even been thinking of getting certified and opening my own box since people have reacted so positively to my classes.
                      My Blog -----> Two Bar Garage

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                      • #12
                        The WOD Shop - Online CrossFit Workout of the Day (WOD) Generator
                        It has a bunch of crossfit workouts of all types.

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