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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 11-04-2013, 11:42 AM   #11
Ben Joven
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Re: Home WODs with limited equipment

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Originally Posted by Bernd Lippert View Post
Couple of questions with WODs here. I am new so please bear with me. I have also embarked on purchasing my first set of home equipment which is listed below to practice some of the movement but also focus on my weaknesses.

Now as far as I can see there is not really any guidelines on creating own WODs as long as it follows the golden principle of "short and intense".

I have been browsing WODs on "The WOD Shop" (ref: wodshop.org) and there are some really excellent ones. I like the idea of having a two movement based WOD as I will be primarily doing these in the morning and evening, between my CF classes. My goal is to build strength and stamina.

Any hints or suggestion on my understanding and resources for WODs with specific equipment. Also my home WODs tend to be 30 mniutes or so with warmup. This feels very short and I normally do some kettle bell swings and air squads for warm-up.

My equipment is:

1x Men Olympic bar
2x 20 kg plates
2x 10 kg plates
2x 5 kg plates
1x 20 kg kettle bell
1x 12 kg kettle bell
DIY Plyo Box

Cheap GoFit Jump Rope (my fav jumprope for double unders)

and if you're feeling beastly go get a chimpanzee kettlebell GRRRRRRR!!!

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Old 12-20-2013, 04:54 AM   #12
Bernd Lippert
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Location: Windhoek  Namibia
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Re: Home WODs with limited equipment

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Originally Posted by Michael Cook View Post
You're new to crossfit.

You're going to crossfit classes.

You've got a home gym.

You want to improve on your weaknesses.

You want to get better on strength and stamina.

My advice is to work on getting stronger at your home workouts, and leave the stamina part to your crossfit classes. Squats, deadlifts, presses, etc.
Oh man - you know how much sense that makes! Thanks a lot - I was afraid I am starting to do too much focused work at home and might grow a powerlifter gut

If I work on my weaknesses how do I determine the best amount of reps to maximise strenght gain? According to original 21-15-9 this would be the way to go but I also recently experienced with the 2-2-2-2-2-2 type reps scheme.

So my idea would then be to do a normal CF warmup and some of my own mobility work. Do the focus excercise (e.g. Overhead Squat) and then finish off with some stretches? At the moment I try to find WODs I can do with my set of equipment and do them.

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Originally Posted by Ben Joven View Post
DIY Plyo Box

Cheap GoFit Jump Rope (my fav jumprope for double unders)

and if you're feeling beastly go get a chimpanzee kettlebell GRRRRRRR!!!

Thanks
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