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Old 09-20-2007, 02:20 AM   #1
Greg Bindon
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Novice on the road

An Introduction
I started doing something about my fitness a few months ago, starting at a local gym with a typical routine. Searching the internet for info led me eventually to Starting Strength (which is the routine I have been doing for the last couple of months) and from there to crossfit. I've been reading all the stuff from the site and collecting bits for my home gym in preparation. Did my first CF workout today - a scaled down CFWU followed by some KB swings and some KB clean and jerks. It was great working out at home for the first time, feeling free to let out some good grunts on those dips. Kids enjoyed it too, they were skipping, hulahooping, trying to deadlift the KB which weighs almost as much as the youngest!

The situation
Anyway, I only have a couple of weeks before my family and I head off on a RV tour of the South Island of New Zealand. We will be on the road for 3-4 months I have been trying to plan a routine to do while away to keep the little strength I have gained and hopefully to get me in shape to hit the ground running with CF when I get back. I am taking away with me some Elite rings and a 16kg KB. I am strong enough to do a few pullups on the rings but not dips. By the time I get back I would like to think I could manage a muscleup. Another goal is to be able to do a HSPU.

Help needed
So far my plan is to make the CFWU the main part of my training, but use the rings for pullups and dips, working up to the full 3 rounds of 15. I'd like to think I could add some other stuff too. I'd like some help with suggestions on how I should progress over the next 3-4 months. What other exercises would be beneficial to throw in? Should I try and do 3days on 1day rest right from the start or 1on 1off working up to 3on 1off? I will have access to the web so could throw in some scaled WOD's on days when the equipment requirement allows.
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Old 09-20-2007, 05:47 AM   #2
Ben Kaminski
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Re: Novice on the road

Here are some tips, you can keep yourself endlessly entertained with the rings and the KB:

1) Make a list of all of the exercises that will be available to you with your bodyweight and equipment. Calisthenics, KB moves, KB oly lifts (1-arm), KB power lifts (1-arm), etc.

2) Create workouts using the movements you can do. This is the creative process. You can take the main WOD and substitute/scale, or make your own totally from scratch. There's the deck of cards one, 21-15-9 with 3, 4, or 5 movements, ladders, max rds in 20 or 30 minutes, anything goes.

3) Perform the workouts and record the results.

4) Shoot for 3 on 1 off or 5 on 2 off.

5) IMHO, Don't stress the warm-up too much, focus on your workout. Being able to do the CFWU w/5, 7, 10, or 15 is a great warmup any way you slice it. Your workouts are what will let you advance your numbers in the warmup over time, ideally.

Hope this helps!
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Old 09-20-2007, 06:38 AM   #3
Jared Zito
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Re: Novice on the road

Welcome! Take a look at this thread involving all bodyweight WODs you could do.

http://www.board.crossfit.com/showth...&highlight=eva

(safe)


And have a great trip!
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Old 09-20-2007, 07:40 AM   #4
Sean Dunston
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Re: Novice on the road

For about $8 you can add a speed rope to your equipment bag... by the end of your 3-4 month trip, you will be the master at double unders!
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Old 09-20-2007, 01:17 PM   #5
Greg Bindon
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Re: Novice on the road

Thanks for the great suggestions. I do have a speed rope so I'd better remember to pack that. I want to really build up my pullups and dips so will at least emphasize that part of the warmup each day.
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Old 09-20-2007, 03:26 PM   #6
Greg Bindon
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Re: Novice on the road

Hey Ben, Can you please explain the deck of cards and also ladders. I think I understand the others.
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Old 09-21-2007, 05:38 AM   #7
Ben Kaminski
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Re: Novice on the road

Sure, Greg.

Ladders are multiple rounds of one or more exercises, with increasing and decreasing reps. For example, do one pullup, rest 30s, do 2, rest, 3, etc until you can't do them all in one set. Then come back down. Do your max minus 1, rest, max minus 2, etc until you hit 1 again. That is a ladder.

The deck of cards is a simple way to do a full workout on the road. Assign the four suits to difference exercises (spades=pushups for example). Flip over the top card. Say it is the 9 of spades - you then do 9 pushups. Flip the next card, do the work, repeat for all the cards.
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