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Exercises Movements, technique & proper execution

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Old 05-18-2005, 10:21 AM   #1
Jim Aldridge
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I am new to crossfit, and I love hitting the heavybag. I notice that it is not included in the WOD list of exercises. Do you think it would ever be appropriate to use it as a substitute, and if so, for what exercise? I work out in my home gym and I do not have access to a track or rowing machine.
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Old 05-18-2005, 10:29 AM   #2
Graham Hayes
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I've usually seen it as a sub for stuff like running and rowing...but I'm sure there is land outside your gym to run on...of course do the heavybag work if you want.
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Old 05-18-2005, 10:42 AM   #3
Jonathan Kessler
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I would (and do) think of bagwork as "in addition to" rather than "instead of"...
Or on days that I want to create my own workout, tabata bagwork sometimes finds its way in.
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Old 05-18-2005, 11:48 AM   #4
Kevin Anderson
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I used to warm up hitting the heavy bag at times, until it fell out of the ceiling while I was doing a clean or something. I tried tabata bag work too, that is good stuff.
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Old 05-18-2005, 12:59 PM   #5
Don Woodson
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I posted a pic of my "bag", but I can't find it now.
Nothing more than a boat cushion lashed around a small sapling. Cheap. Works great.
I'm with ya on the tabata bag work Jon.
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Old 05-18-2005, 04:28 PM   #6
Robert Wolf
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I think it is great:
jab,cross, right round kick
jab,cross, left round kick
10 each side

3-15' rope trips

30-1.5 pood KB swings

Rounds in 20 min?

Wrap your wrist well and use MMA gloves.

Great foundational training
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Old 05-18-2005, 08:29 PM   #7
Michael Keller
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I sometimes throw in bag work on my BOB and wavemaster at the end of a workout, and the tabata intervals are killer after I'm already blasted.
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Old 05-20-2005, 08:37 AM   #8
Neil Beevers
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I like to do Bag Work after a crossfit workout whenever I can!

Tabatas are an absolute killer to do on the Heavy Bag! Other good ones are the 10x10 and punch out drills!

10x10 = Throw 10 straight punches (Jab-Cross) for 10 punches. Repeat for 10 sets with a few seconds rest between each! Rest for 60 seconds then repeat, for 10 more circuits! Totalling 1000 punches with 60 seconds rest between each 100!

Punch out drills = Throw Straight punches as hard and as fast as possible for a timed interval repeated for as many intervals as necessary!

A variation to punch out drill is to throw punches freestyle for a timed duration, but never stopping the "chain" of punches, i.e. you never return to guard for a resting period! This is a definite killer and one your arms will feel the next day :-).
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