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 05-31-2010, 03:05 AM   #1
Sam Walker
Member Sam Walker is offline
 
Profile:
Join Date: Aug 2009
Location: London  Surrey UK
Posts: 88
Ideas for WODs as a no-equipment crash-course in Crossfit?

I'm after some WODs I can do with my girlfriends who wants to see how effective Crossfit can be. She wants to "tone up" - lose bodyfat, I guess.

I thought we could do a 4-week trial of 5 WODs a week (three days on, 1 off, 2 on, 1 off) that we repeat each week to assess progress.

They need to be things that can be done without equipment or only the sort of 'equipment' you'd find in a typical park - benches, railings etc.

I was thinking of combinations of:-

Tabata Sprints
Burpees
Air Squats
Push-ups
Situps
Dips

But I'm uncertain how best to program the WODs and I'd like a bigger pool of exercises to program from.

Any assistance and advice appreciated.

Thanks.
  Reply With Quote
Old 05-31-2010, 03:15 AM   #2
James Forshaw
Member James Forshaw is offline
 
James Forshaw's Avatar
 
Profile:
Join Date: Sep 2007
Location: Liverpool  England
Posts: 658
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

http://board.crossfit.com/showthread...eight+workouts

There you go, Mr Walker
__________________
23 - M - 5"10/77kg: Log
  Reply With Quote
Old 05-31-2010, 03:34 AM   #3
Sam Walker
Member Sam Walker is offline
 
Profile:
Join Date: Aug 2009
Location: London  Surrey UK
Posts: 88
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

Quote:
Originally Posted by James Forshaw View Post
Awesome. Thanks

Any advice on programming the 5 WODs? I'm guessing all metcon, to ramp up the metabolism for the day (we'll do them in the morning). I read that heavy lifting was a better metabolism booster, but heavy lifting can't really be done without equipment.
  Reply With Quote
Old 05-31-2010, 07:13 AM   #4
James Forshaw
Member James Forshaw is offline
 
James Forshaw's Avatar
 
Profile:
Join Date: Sep 2007
Location: Liverpool  England
Posts: 658
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

I'm no expert on programming. There's no reason why you can't get stronger using your own bodyweight though, perhaps through handstand push-ups, one-arm push-ups, pistols and suchlike.
__________________
23 - M - 5"10/77kg: Log
  Reply With Quote
Old 05-31-2010, 03:49 PM   #5
Jakub Kruhlik
Member Jakub Kruhlik is offline
 
Profile:
Join Date: May 2007
Location: Chicago  IL
Posts: 507
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

no need to overthink this. shes a girl looking to "tone up" i.e. lose bodyfat. Pick 5 bodyweight workouts in which she will be able to perform the movements with good form. After 4 weeks once she believes in Crossfit you can worry more about programming.

And just a side note if she really wants to tone up start teaching her about paleo and zone.
__________________
"If you do not believe you can, they you have no chance at all." -Arsene Wenger-
  Reply With Quote
Old 06-01-2010, 01:15 AM   #6
Sam Walker
Member Sam Walker is offline
 
Profile:
Join Date: Aug 2009
Location: London  Surrey UK
Posts: 88
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

Thanks for the replies. We're doing Paleo already so good to see an endorsement.

For the WODs I'm thinking:

21-15-9 reps of (lunges, situps, burpees) for time *
20 rounds of (Sprint 60m, 5 Burpees) for time
AMRAP 12 mins (10 pushups, 15 situps, 20m walking lunges) *
AMRAP 15 mins (5 burpees, 10 boxjumps, 15 pushups, 20 squats)
Run as far as possible in 20 mins

Any suggestions for improvement, increased diversity, interest levels?

* (source: crossfit Alpha, cited in Shane Skowron's WOD resource)
  Reply With Quote
Old 06-01-2010, 04:10 AM   #7
Cesar Härdfeldt
Member Cesar Härdfeldt is offline
 
Cesar Härdfeldt's Avatar
 
Profile:
Join Date: Sep 2008
Location: Zurich  Zurich
Posts: 281
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

Those look pretty solid, although 20 rounds of 60m sprints is evil.
I'm sure you can find some place to do box jumps. If there's somewhere to hang, perhaps throw in some knees to elbows or L-holds as well?

Good luck!

edit: Ok, I just saw you've planned for box jumps already.

Last edited by Cesar Härdfeldt; 06-01-2010 at 04:16 AM..
  Reply With Quote
Old 06-01-2010, 09:54 AM   #8
James Forshaw
Member James Forshaw is offline
 
James Forshaw's Avatar
 
Profile:
Join Date: Sep 2007
Location: Liverpool  England
Posts: 658
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

Quote:
Originally Posted by Cesar Härdfeldt View Post
Those look pretty solid, although 20 rounds of 60m sprints is evil.
I'm sure you can find some place to do box jumps. If there's somewhere to hang, perhaps throw in some knees to elbows or L-holds as well?

Good luck!

edit: Ok, I just saw you've planned for box jumps already.
Agreed, I'd cut that to 8 or 10 rounds, it'll still smoke her plenty.
__________________
23 - M - 5"10/77kg: Log
  Reply With Quote
Old 06-01-2010, 01:45 PM   #9
Andy Gann
Member Andy Gann is offline
 
Andy Gann's Avatar
 
Profile:
Join Date: Apr 2008
Location: Kodak  TN
Posts: 1,998
Re: Ideas for WODs as a no-equipment crash-course in Crossfit?

Just off the top of my head ...

A) 4 rounds for time:
Run 400M
50 air squats

B) 150 burpees for time

C) "21"
alternating
20, 19, 18, 17 ... 1 sit ups
1,2,3,4 ... 20 push ups
__________________
The greatest of journeys began with a single step. LOG
  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

BB 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
Ideas for no equipment group exercises Dave Stergar Workout of the Day 5 04-10-2008 09:31 AM
Ideas for no equipment group exercises Dave Stergar Workout of the Day 5 04-04-2008 08:34 PM
Equipment Ideas William Brownley Equipment 7 02-26-2007 04:49 PM
Going to build some outdoor equipment, looking for ideas as well as some dimensions. Michael Leach Equipment 24 07-14-2006 04:14 PM
Odd ball equipment ideas anyone? Bob Long Equipment 8 11-11-2003 10:24 PM


All times are GMT -7. The time now is 08:01 AM.


CrossFit is a registered trademark of CrossFit Inc.