Heavy bag metcons

[Doug Blankenship]

Originally Posted by Rob Samuels

check out www.rosstraining.com wfs

Second this suggestion ^

[Richard Paul Ham-Williams]

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!

[Camille Lore]

Bas Rutten has some bag workouts and MMA workouts that involve striking.

[Graeme Moore]

Originally Posted by James Yates

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.

[Pete Nadeau]

Do heavy bag work instead of running in WOD
I’ve 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 WOD’s that require running. Get a good pair of open palm MMA gloves which make the transition from bag to whatever easy. For WOD’s 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/54/6’/205 Garage Crossfit enthusiast

[Graeme Moore]

Originally Posted by Pete Nadeau

Do heavy bag work instead of running in WOD
I’ve 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 WOD’s that require running. Get a good pair of open palm MMA gloves which make the transition from bag to whatever easy. For WOD’s 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/54/6’/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!

[Pete Nadeau]

Originally Posted by Graeme Moore

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, that’s 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 I’ll 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

[Graeme Moore]

Originally Posted by Pete Nadeau

I'm sure the WOD Police don't agree but I realy don't G.A.F

Haha, sure. Sounds good to me though.

[Will Mckasson]

You guys get into any of the crossfit striking style wod's yet? Seems like that would be right up your alley?

[Graeme Moore]

Originally Posted by Will Mckasson

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?