Using Bodyweight Movements for Strength

[Gunnar Gorder]

I am just coming back to CrossFit after a time away. My current foray into the CrossFit methodology stemmed from the desire to get out from under a gym membership fee and be able to workout outside in local parks.

Because of my choice to workout outside the opportunity to use weight equipment is non existent. I enjoy CrossFit workouts but I know that I will be missing a significant part of the periodization by not lifting heavy things off the ground and putting them above my head.

My question is how to develop strength and power using only a pull-up bar and power rings besides simply increasing reps and sets. Granted I still have much strength to gain before I can match any of the "frankenfitters'" I have searched the boards but maybe not hard enough. I hope the community here can offer this novice some advice.

Gunnar Gorder

[Gunnar Gorder]

Found a similar thread that didn't come up in my search. So I answered my own question.

Thanks again to the community for dealing with relevant questions.

http://board.crossfit.com/showthread.php?t=3957

Regards,

Gunnar Gorder

[Zach Even - Esh]

Hey bro, don't forget, if you're training outside, use other "natural surroundings" - you can find plenty of training to use with stones and tree logs.

Using walls for HS push ups and walk outs on your hands as well.

Training outdoors can be VERY powerful

--Z--

[Steven Low]

wfs
http://www.drillsandskills.com/article/17


Works towards strength moves like planche, front lever, back lever, cross, etc. and you will get mega strong.

All I really do now is basically bodyweight work (maybe with some added weight). Hit me up if you need some more advice on training for strength with just bodyweight.

I do kinda encourage using weights for lower body though although you don't NEED them if you do power exercises, weighted pistols and other stuff of that nature.

[Alexander Kornishev]

"Never gymless" By Ross Enamait was a great reading, huge variety of different bodyweight exercises... you will never be gymless again as long as you have your body...

http://www.rosstraining.com/nevergymless.html

w/f safe

[Robert Callahan]

You can always do varriations of the oly lifts and such with sand bags... oh good old sand bags....

-Robert

[Gregory L. Johnson]

Originally Posted by Gunnar Gorder

Because of my choice to workout outside the opportunity to use weight equipment is non existent. I enjoy CrossFit workouts but I know that I will be missing a significant part of the periodization by not lifting heavy things off the ground and putting them above my head.

Why not incorporate sandbags into your routine. You can make your own cheaply.

http://www.rosstraining.com/sandbagconstructionkit.pdf (wsf)

You can drag them to the park and you can do all the barbell lifts.

[Steven Rogers]

You could also take a kettlebell to the park with you.

[Derek Maffett]

Buy an olympic barbell, minimal bumper plates, and iron plates. Keep it at home.

Yes, it will put a bit of a dent in your wallet, and making do with less will work, but life just becomes increasingly miserable without these commodities. Save up for it.

[Gunnar Gorder]

Thank you to everyone for the great references to online resources.

I have been moving through the various sites methodically and am really enjoying them.

I wish that it was feasible to buy equipment and keep it at home, or haul it to the park with me but living in a studio apartment in Rome with my wife and the nearest park is a 15 min walk away (bus takes 30 min). I really need to stick to Bodyweight.

I have been trying to come up with an idea to lift water. Similar to the sandbag idea, but a refillable water bag of some sort because there is a public fountain that could be used and an empty bag would be easy to take with.

Thanks again for all of the support. I look forward to posting again. The crossfit community never ceases to impress me.

Gunnar Gorder