CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Exercises
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Exercises Movements, technique & proper execution

Reply
 
Thread Tools
Old 01-31-2005, 01:28 PM   #1
Chris Brogan...
 
Profile:  
Posts: n/a
I can't remember whether it was really called the prison workout or what-not, but there was a post with a link here a short while ago showing great bodyweight-only workouts, or ones with little to no equipment. I'm looking around for some boot campy stuff to throw into my existing program. Any suggestions?

  Reply With Quote
Old 01-31-2005, 02:41 PM   #2
John Phipps
Member John Phipps is offline
 
Profile:
Join Date: Jul 2004
Location: St Louis  MO
Posts: 158
I did the "prisoners workout" last week on my vacation. It is the 5 count burpee with a push up and a jump at the end.
1 squat down
2 kick legs back into push-up position
3 perform push-up
4 pull legs back to squat position
5 jump back up
That's 1 rep. I did a pyramid of 20, 19, 18, all the way down to a single rep in about 50 minutes.

Coincidentally, I was watching a show about prison life that week and they were filming out in the yard and two guys were doing burpees!
  Reply With Quote
Old 01-31-2005, 06:56 PM   #3
Eugene R. Allen
Affiliate Eugene R. Allen is offline
 
Eugene R. Allen's Avatar
 
Profile:
Join Date: Sep 2004
Location: Tacoma  Washington
Posts: 1,715
I didn't know it was called the prisoner's workout but I have done that sequence with two pushups while in the army and that was called the 8-count pushup. In order to make it just a bit more challenging add a pair of dumbbells or kettlebells and a pullup bar.

Place a kettlebell in front of each foot. Squat down and grab the bells and do a clean and press. Lower the bells but keep hold of the handles, kick your feet back, do a pushup, bring your feet back up, jump up to the bar for a pullup and then drop back down to start over. No way you can keep up with John's rep scheme this way...at least not for me. 50 minutes? My God John you're an animal.

  Reply With Quote
Old 01-31-2005, 11:38 PM   #4
Bryant Powers
Affiliate Bryant Powers is offline
 
Bryant Powers's Avatar
 
Profile:
Join Date: Oct 2003
Location: Kunia  HI
Posts: 91
Chris, I think this is the site about prison workouts you are thinking of.
http://www.prisonworkouts.com/
  Reply With Quote
Old 02-01-2005, 02:10 AM   #5
Lynne Pitts
Administrator Lynne Pitts is offline
 
Lynne Pitts's Avatar
 
Profile:
Join Date: Sep 2003
Location: Richmond  NH
Posts: 3,231
Wayne Fisher at www.trainforstrength.com is a great guy and has some excellent bodyweight programs. There are a couple of free ones on the site, and he sells a neat package with a bunch of workouts, which he demos and then calls out in the cadence (fast!) you should be working. Good stuff.
  Reply With Quote
Old 02-01-2005, 11:51 AM   #6
John de la Garza
Member John de la Garza is offline
 
Profile:
Join Date: Jun 2004
Location: Garden Grove  ca
Posts: 212
http://www.geocities.com/rutgerseskrima/art_prison.html

this is a more simplistic workout

just burpees
  Reply With Quote
Old 02-01-2005, 12:16 PM   #7
Ron Nelson
Banned Ron Nelson is offline
 
Profile:
Join Date: Jun 2004
Location: Anaheim  CA
Posts: 1,199
I read here, or on a link from here about Death Row inmates at San Quentin doing sets of 15 burpees at either side of an exercise room (not allowed outside). They were given something like 20 min in the room and they would just do burpees. If you could do the 15 rep scheme, you would be left alone; anything less, you could be someone's "girlfriend.":blush:
Note to self: Practice burpees before starting crime spree.
  Reply With Quote
Old 02-01-2005, 04:59 PM   #8
Michael Pearce
Member Michael Pearce is offline
 
Profile:
Join Date: Jun 2004
Location: Noda-shi  Chiba-ken
Posts: 320
Or just avoid death row. But at least you know that since you have been doing CF you'll probably be able to out run and climb any cops, usless you meet Larry of one of his friends.
  Reply With Quote
Old 02-01-2005, 05:22 PM   #9
Payton Steel
Departed Payton Steel is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 23
Or as we affectionately called it in boot camp, "8-count bodybuilders - BEGIN"!!! :rofl:
Jumping Jack 1-2
Squat 3
Jump out legs behind 4
Push up 5-6
Squat 7
Jump up 8
  Reply With Quote
Old 02-02-2005, 01:57 AM   #10
Christian Lemburg
Member Christian Lemburg is offline
 
Profile:
Join Date: Jan 2005
Location: Aachen  NRW
Posts: 308
For bodyweight-only exercises, be sure to have a look at Ross Enamait's Underground Guide
To Warrior Fitness (http://www.warriorforce.com/warriorfitness.html). No-BS, lots of exercises and complete routines (very similar to Crossfit BTW, just no rings, no o-lifts, etc.).

Cheers,

Christian


  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
2x bodyweight DL Barney Ring Testimonials 13 07-11-2007 01:04 AM
The CF Bodyweight Max Darrell E. White Fitness 31 04-21-2007 01:56 PM
Lifting in Prison Roger Smith Community 5 02-10-2007 08:16 PM
Bodyweight overhead squats and bodyweight thrusters John Kaupp Competitions 22 01-29-2007 10:42 AM
Bodyweight only? David Stegman Fitness 11 06-21-2006 02:34 PM


All times are GMT -7. The time now is 03:17 AM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.