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Old 12-31-2011, 09:52 PM   #11
Doug Blankenship
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Re: Heavy bag metcons

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Originally Posted by Rob Samuels View Post
check out www.rosstraining.com wfs
Second this suggestion ^
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Old 01-05-2012, 07:35 AM   #12
Richard Paul Ham-Williams
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Re: Heavy bag metcons

Also highly recommend Ross's info plus it helps that he is a beast himself.

Find his weighted one arm ab roller video...nuts I tell you!
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Old 01-06-2012, 09:24 AM   #13
Camille Lore
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Re: Heavy bag metcons

Bas Rutten has some bag workouts and MMA workouts that involve striking.
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Old 01-07-2012, 06:51 AM   #14
Graeme Moore
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Re: Heavy bag metcons

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Originally Posted by James Yates View Post
Might be a stupid question, but what do wraps consist of? Any links for helpful informations? Will it limit mobility-like for push-ups? Although I guess I could do knuckle push-ups if I can't bend my wrist.

Are wraps necessary from day one, or can I get away without them when just doing light punches and getting acclimated to the bag? Thanks for any help for a noob!
James, FWIW I'd recommend wearing the wraps from day one (http://www.boxinggyms.com/tips/wraps/eugene01.htm),You must indicate whether your links are Work and Family Safe (WFS) it really does help keep the knuckles and wrist stable.

It's hit and miss sometimes for me when I put the wraps on - sometimes too loose, sometimes too tight (I don't put them on that often). When they're tight they really impinge on push ups but you just have to suck it up and get on with it. Knuckle push ups is another great idea though.

You can hit the bag with palm heel (open hand) until you get some wraps sorted.
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Old 01-07-2012, 10:52 AM   #15
Pete Nadeau
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Re: Heavy bag metcons

Do heavy bag work instead of running in WOD
Iíve been following the main site WOD since 2006. I was diagnosed with medial DJD so I stopped running over 400m and replaced it with heavy bag work. I now have Tri-compartmental DJD so I substitute heavy bag work in all WODís that require running. Get a good pair of open palm MMA gloves which make the transition from bag to whatever easy. For WODís that are strictly running I combine speed bag, heavy bag and stationary bike. Replacing heavy bag for running adds a whole new level to the WOD.
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Old 01-08-2012, 06:27 AM   #16
Graeme Moore
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Re: Heavy bag metcons

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Originally Posted by Pete Nadeau View Post
Do heavy bag work instead of running in WOD
Iíve been following the main site WOD since 2006. I was diagnosed with medial DJD so I stopped running over 400m and replaced it with heavy bag work. I now have Tri-compartmental DJD so I substitute heavy bag work in all WODís that require running. Get a good pair of open palm MMA gloves which make the transition from bag to whatever easy. For WODís that are strictly running I combine speed bag, heavy bag and stationary bike. Replacing heavy bag for running adds a whole new level to the WOD.
Improvise, overcome, adapt and modify
M/54/6í/205 Garage Crossfit enthusiast
How do you scale this e.g. for a 1 mile run? Would you just hit the bag for the same length of time as it would take you to run a mile? Sounds brutal!
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Old 01-08-2012, 09:46 PM   #17
Pete Nadeau
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Re: Heavy bag metcons

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Originally Posted by Graeme Moore View Post
How do you scale this e.g. for a 1 mile run? Would you just hit the bag for the same length of time as it would take you to run a mile? Sounds brutal!
I just hit the bag for the same length of time as it would take me to run the distance. Before my knee got bad my 2 mile run time was between 15 and 16 minutes, thatís what I base the times on
For 400m runs 2 minutes heavy bag, 4 minutes heavy bag for 800m
For a mile run I do 3 minutes heavy bag, 2 minutes speed bag, and 3 minutes heavy bag
For the 5k and 10k runs Iíll mix in 3 minutes on my stationary bike with the heavy bag and speed bag
I'm sure the WOD Police don't agree but I realy don't G.A.F
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Old 01-09-2012, 03:34 AM   #18
Graeme Moore
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Re: Heavy bag metcons

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Originally Posted by Pete Nadeau View Post
I'm sure the WOD Police don't agree but I realy don't G.A.F
Haha, sure. Sounds good to me though.
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Old 02-21-2012, 10:04 PM   #19
Will Mckasson
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Re: Heavy bag metcons

You guys get into any of the crossfit striking style wod's yet? Seems like that would be right up your alley?
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Old 02-22-2012, 03:44 AM   #20
Graeme Moore
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Re: Heavy bag metcons

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Originally Posted by Will Mckasson View Post
You guys get into any of the crossfit striking style wod's yet? Seems like that would be right up your alley?
Where would I find these?
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