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Exercises Movements, technique & proper execution

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Old 12-02-2008, 11:48 AM   #1
Justin McGinley
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What exercises aren't part of crossfit programming, but you think should be?

This came up in conversation at the gym last night. Wondering what you all thought. I do realize that most mainpage exercises are somewhat geared to the home gym. But what if space and equipment weren't considerations. What exercises would you like to see?

I'll start the list off with reverse-hypers and Single leg Romanian deadlifts.
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Old 12-02-2008, 12:01 PM   #2
Stephen Flamm
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Re: What exercises aren't part of crossfit programming, but you think should be?

I would like to see weighted ring and bar dips thrown into the programming, as well as short sprints (100m or less). The lack of top-speed sprints, in particular, has me baffled.

Other than that, the main site programming covers every movement pattern effectively and efficiently through a range of reps. For fun, I like to flip tires.
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Old 12-02-2008, 12:17 PM   #3
Jimi Miller
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Re: What exercises aren't part of crossfit programming, but you think should be?

Interesting question!

I'd be excited to see some cycling. Maybe instead of a 5-10k run once in awhile. I think it would still work with the program.

Edit: One day they should do a 5x5 bicep curl using a squat rack and bar just for fun. The front page would go nuts.
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Old 12-02-2008, 12:29 PM   #4
James Compora
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Re: What exercises aren't part of crossfit programming, but you think should be?

I would also like to see short sprints as well.
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Old 12-02-2008, 12:30 PM   #5
Casey Raiford
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Re: What exercises aren't part of crossfit programming, but you think should be?

Load bearing marches, maybe farmer walks. Hard to get more functional than that (carrying heavy things). Swims, too. We did a BDU swim at the affiliate I go to recently and it was a tremendous equalizer. That's all I have at the moment.
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Old 12-02-2008, 12:39 PM   #6
Tom Woodward
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Re: What exercises aren't part of crossfit programming, but you think should be?

Agreed on short sprints and farmer's walks.
Sandbag work would be great too. Like shouldering a 150lb bag and getting it from point A to B and back again for time. Maybe up some stairs.
Rope climbs.
Handstand walks for distance.
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Old 12-02-2008, 12:40 PM   #7
Tim Luby
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Re: What exercises aren't part of crossfit programming, but you think should be?

Sandbag carries, runs, and shouldering, as well as sandbag as a sub for barbell in various WODs.

Barbell step-ups would be nice, too.
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Old 12-02-2008, 12:53 PM   #8
Arturo Garcia
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Re: What exercises aren't part of crossfit programming, but you think should be?

Short sprints, definitely!!! They hit my legs in a different way than everything else. A 400m "run" will have you going way below maximal effort, unless you're so elite that you can do it in like 45 seconds. Max-speed running is one HELL of an exercise... I went for a while without doing any, yet I continued with squats, deads, some pistols here and there, the CFWU done before workouts, etc... one day I did a few 100m sprints, and bam! Next days my hamstrings, hip flexors and inner legs had a DOMS from hell. Obliques were a bit sore too.
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Old 12-02-2008, 01:22 PM   #9
Ryan Jones
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Re: What exercises aren't part of crossfit programming, but you think should be?

Gotta agree with the sprinting even though I don't want to do it. My endurance is so lacking I jog the 400m runs and even 200m runs. I will say that at my affiliate we do run and walk with heavy loads and it sucks (kb's med balls dummies), but it has to be good for ya right?
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Old 12-02-2008, 01:27 PM   #10
Jared Ashley
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Re: What exercises aren't part of crossfit programming, but you think should be?

KB clean & jerk

KB snatch (DB snatch blows, and BB snatch is much, much more highly technical)

short sprints (10x100m, 6 or 8x200m, tabata run, ect)

Along with above, short sprints on the rower... 250 or 500m rows are brutal!

sled drag

heavy bench press

Dead-hang pullups (i'd like to see them expicitly called out occasionally, especially on a workout like "lynne")
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