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Exercises Movements, technique & proper execution

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Old 08-25-2008, 06:21 PM   #91
David Meverden
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Re: new workouts

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Originally Posted by David Meverden View Post
I've been itching to try out a timed workout involving one of the most functional strength movements (by conventional and crossfit definitions) I know of: Car pushing.

The Setup
Find a parking lot. Tie a rope to a car or truck (towing hitch on a truck comes to mind for this).

The motion
Preferably behind a curb or something to brace your feet against use the rope to pull the truck to you (sort of reel it in, hand over hand).
Once you have pulled the truck to you, drop the rope and push the car back to it's original position. Run back to starting location and repeat.

The workout
Pull truck to you via rope, 40 yards
Push truck 40 yards
Five rounds for time.

This one combines a huge pulling motion that has deadlift and rowing elements with a huge pushing motion that has squat, bench press, and shoulder press elements to it. Plus, I have to think it would gas anyone.
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Originally Posted by Matt Parkins View Post

This is one of the greatest ideas I have ever seen! I need to get a rope and find a flat parking lot. I can only imagine the stares you would get from people .
Follow up!

Did the car workout saturday.

5 rounds for time:
Push car 60 yards
Pull car 60 yards back to starting position


Slightly different from what I first proposed because we didn't have enough rope to "reel in" the car. Instead we kind of walked backwards or did big heaves to pull the car along. I used my ~2500 lb saturn and finished in around 7 min and my AWESOME girlfriend did 3 rounds for time (it was the first time she had ever pushed a car!) in about 10 minutes. She starts moving the car and then shortly after the first round it starts POURING rain on us, haha. It was perfect (is it sick that I think that's awesome?).

It was great whole body work that gassed me pretty well but it did disproportionately work the quads. They really burned especially when I was pulling for some reason. It was fun and a workout I'm glad I did (nothing more practical an application for brute strength than pushing a car) though I won't be doing this exact workout too often. Maybe mix in the car stuff with rope climb? muscleups?
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Old 08-26-2008, 08:40 AM   #92
Sean Dunston
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Re: new workouts

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Originally Posted by Tim Luby View Post
3 rounds, 10 reps each of:

95# thrusters
Pull-ups
95# SDLHP
Ring dips

Ouchy
Switch this to 21-15-9 instead of 3x10, and then it will be OUCHY!
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Old 08-26-2008, 01:14 PM   #93
Britt Buckingham
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Re: new workouts

1000 Reps of Kettlebell Swings. Maintain at least 20 RPM= approx 50 Minutes of work. I prefer one arm at a time. Simple and Effective for building work capacity and its a "healthy" amount of volume in one session. Can be done almost anywhere. You'll feel it all over.

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Old 08-26-2008, 01:36 PM   #94
Jamie J. Skibicki
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Re: new workouts

David,

Did you have problems pushing the car? Slipping off, damaging the car, that sort of thing. My friend and I do a car pull every sunday and I'm trying to convince him to add some pushes and those are the sorts of things he's worried about.
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Old 08-26-2008, 05:22 PM   #95
David Meverden
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Re: new workouts

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Originally Posted by Jamie J. Skibicki View Post
David,

Did you have problems pushing the car? Slipping off, damaging the car, that sort of thing. My friend and I do a car pull every sunday and I'm trying to convince him to add some pushes and those are the sorts of things he's worried about.
I had no trouble at all, and it didn't look like my girlfriend did either despite pushing it largely in the rain (a slight risk of slipping on the wet ground, I guess, but not too much of slipping off the car). We were just putting our hands on the back of the trunk hood, up and in from the break lights. I never felt like there was any risk of damaging my car, though of course if he has a really expensive car or a very fancy finish I could see how there would be more of a concern.

Hope that helps!
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Old 08-26-2008, 07:01 PM   #96
Jared Ray
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Re: new workouts

5 Rounds
15 BW Bench Press
10 Clapping push ups
5 Clapping Pull ups

5 Rounds
10 BB Box squats (Heavy)
10 Inverted ring pull ups
10 Db snatch each arm
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Old 08-26-2008, 07:35 PM   #97
Bill Russell
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Re: new workouts

This is one of my new favorites. It looks easy on the board. The weight should be scaled to complete it in 8-10 minutes.

7 split jerks - 115lb
7 burpees
7 pullups

5 rounds for time

You can blow through the first two rounds pretty quickly but if you go too hard it really sneaks up and smokes you fast.

Give it a try - it hits you from all directions. I'm thinking about giving this workout a girl's name at our place, maybe "Sissy"!
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