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Old 11-17-2008, 12:23 PM   #1
Teddy Oesterby
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Crossfit at home

Hi all

Im new to this site and was wondering a thing. I train at home with kettlebells. But i will like to try some crossfit, but what can i do to make some workouts at home with my equipment. I have some kettlebells. Barbell with alot off weight. A chin/dip station. ab wheel.
I would love trying some crossfit look a like workout. So i hope you have some suggestions
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Old 11-17-2008, 12:26 PM   #2
Chris Walls
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Re: Crossfit at home

I would go to www.crossfit.com (not always WFS) and try the posted workout of the day (WOD). Take for example, today's WOD

"Helen"
3 rounds for time of
run 400m
21 KB swings @ 1.5 pood (24kg)
12 pullups

Sounds like you have the equipment for it.
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Old 11-17-2008, 12:34 PM   #3
Teddy Oesterby
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Re: Crossfit at home

Quote:
Originally Posted by Chris Walls View Post
I would go to www.crossfit.com (not always WFS) and try the posted workout of the day (WOD). Take for example, today's WOD

"Helen"
3 rounds for time of
run 400m
21 KB swings @ 1.5 pood (24kg)
12 pullups

Sounds like you have the equipment for it.

yes i have and some days i can follow the ordinary WOD. but many days i cant...
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Old 11-17-2008, 12:49 PM   #4
Jamie J. Skibicki
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Re: Crossfit at home

On the main page on the left side, there is a link called "Start Here", start there
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Old 11-17-2008, 12:54 PM   #5
Chris Walls
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Re: Crossfit at home

if you don't have the stuff to do it exactly as Rx'd then do your best to stay true to what the WOD is after, or find a WOD that you have the stuff for. (but this can lead to cherry picking the wod's you like and avoiding stuff you suck at.)
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Old 11-17-2008, 01:00 PM   #6
Patrick Janes
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Re: Crossfit at home

hey teddy,

I've always crossfit'd from home, and apart from a pair of rings and a homemade 9kg medicine ball (the old basketball full of sand trick), I don't have anymore equipment than you do.

there are some decent substitutions for almost everything that you'll encounter in the WOD, be it necessary due to scaling or lack of equipment.

see the "substitutions" sections of the CF FAQ:

CF FAQ
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Old 11-17-2008, 01:27 PM   #7
Teddy Oesterby
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Re: Crossfit at home

Thanks for the replyes
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Old 11-17-2008, 01:48 PM   #8
Lara Lewis
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Re: Crossfit at home

I can't remember where I first saw this, probably somewhere on this site, but this is a list of bodyweight workouts that might help you:

http://www.petranekfitness.com/cms/i...List,_v1.5.pdf (WFS)
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Old 11-17-2008, 01:57 PM   #9
Nancy Cohen
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Re: Crossfit at home

Teddy,

Get a jump rope! Very cheap, and very great to incorporate and sub into your home CF workouts.

Also, if you can find a rower, I highly recommend that. Even a super cheap old school hydraulic one comes in handy. I got one for free on craigs list. I use it to stretch, to warm-up, and for tabata intervals.

Oh, and a ball to use for wall balls is nice too.

Have fun!
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Old 11-17-2008, 10:28 PM   #10
John Biddle
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Re: Crossfit at home

Teddy, as others say, with what you have and reading theFAQ's, comments and message board for substitutions for exercises in the WOD, you will be not need anything more to do most WOD's. If you're still stuck, go to the main page, and at the top of the page on the right hand side there is the Archives section - go back through all the WOD's listed there (goes back to 2003) and find something you want to do.
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