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 09-23-2008, 12:04 PM   #1
Brett Zimmerman
Member Brett Zimmerman is offline
 
Profile:
Join Date: Mar 2008
Location: Seattle  WA
Posts: 288
Rugby workouts

I've had awesome success with Crossfit so far. I coach a club rugby team at a local university. I want to use Crossfit as our fitness workouts through the week. In the past we've sent out lifting/sprint programs and had the girls workout on their own. Because of the much shorter time commitment, I am going to try and organize weekday Crossfit workouts at a park near the rugby house. I'd love suggestions from other Crossfit ruggers who've had good luck with specific workouts. I'm going to keep it as varied as possible and we'll pretty much be starting from scratch (learning how to do push-ups, pull-ups, squats correctly). I'm thinking there will be a lot of burpees, sprints, push-ups, pull-ups on the kiddie gym, etc. I'll see what I can swing in terms of equipment but it probably won't be much, maybe dome dumbbells and a place to do box jumps. I'm just starting my compilation of workout ideas but please let me know what you've liked.

Thanks!
  Reply With Quote
Old 09-23-2008, 12:12 PM   #2
Jamie J. Skibicki
Member Jamie J. Skibicki is offline
 
Profile:
Join Date: Jan 2008
Location: Pittsburgh  PA
Posts: 8,841
Re: Rugby workouts

For rugby, I would use running almost exclusively as oppossed to the rower. Also, due to the "run, hit, ruck run again" running, burppees more running work well. Actaully anything where you run and then get on the ground and get up is usefull, helps you get back into position. I would also make some of the runs backwards and sidesteps/carioche (sp). Other than that, cf as is would be great. You may be able to work in some passing drills in the WOD if they are pretty solid on their basics. Burpee, pass, sort of thing.
  Reply With Quote
Old 09-23-2008, 08:00 PM   #3
Aaron C Bennett
Member Aaron C Bennett is offline
 
Aaron C Bennett's Avatar
 
Profile:
Join Date: Jul 2008
Location: Tampa  FL
Posts: 304
Re: Rugby workouts

I'd get a pass developer to do drills with. Red Rhino's is the most inexpensive and feels like a regular rugby ball, only heavier. You might also fill an old ball with rice or sand.

I'd do a lot of plyo work and mixed fuel running exercises. We normally do stuff that requires no equipment. Check out one of the many Navy SEALs workout books and Men's Health Home Workout Bible. Here are a bunch of links I've found helpful in creating my rugby workouts. All are wfs.

"No Gym Required" Workout
http://www.bodyresults.com/E2nogym.asp

50 Greatest Health & Fitness Websites
from Men'sJournal
http://www.mensjournal.com/healthFit...thFitness.html

Bodyweight Workout
http://www.buildingbodies.ca/Weights...-Workout.shtml

Effective Sandbag Training
http://www.dragondoor.com/articler/mode3/291/

ExRx.net Power Training Exercises
http://www.exrx.net/Lists/PowerExercises.html

Free 4-Week Workout E-Book
http://www.fitwatch.com/weight-train...ek-Workout.php

GEORGE MASON RUGBY STRENGTH & CONDITIONING PROGRAM
http://www.gmu.edu/org/rugby/workout...outprogram.htm

Good Rugby Conditioning Workouts
http://board.crossfit.com/showthread.php?t=27915

Grunt & Shen's Workshop
Homemade equipment
http://www.angelfire.com/ny5/shenand...unt/grunt.html

Houston Texans Training Manual
http://www.houstontexans.com/fitness...nual010703.pdf

How To Clean & Jerk
http://web.archive.org/web/200707051...ton/wl/cj.html

How To Snatch
http://web.archive.org/web/200706110...wl/snatch.html

Inseason Rugby programme Workout Program
http://www.myfit.ca/fitnessprograms/...&programid=527

Military Workouts
http://www.military.com/fitness-cent...rkouts/archive

No Time to Exercise? Well, Just Sandbag it!
total body workout using a military bag full of sand
http://www.davedepew.com/no-time-to-exercise-sandbag-it

Olympic Lifting
http://www.muscletalk.co.uk/article-...c-lifting.aspx

Planning for Summer Rugby Offseason
http://board.crossfit.com/showthread.php?t=28787

PowerBag Instruction Manual
50 exercises that you can do with sandbags
http://www.performt.com/manual.pdf

Preseason Rugby Workout Program
http://www.myfit.ca/fitnessprograms/...&programid=941

RossTraining
http://www.rosstraining.com/articles.html

Rugby Fitness & Training
http://web.archive.org/web/200608140...s/fitness.html

Rugby Training
http://www.netfit.co.uk/rugby-cornwallwen.htm

Rugby Workout thread
http://forum.bodybuilding.com/showthread.php?t=900603

Rugby-Specific Training Articles
http://www.athletes.com/fun/rugbytrain.htm

Summer Conditioning for Rugby Players
http://www.bodybuilding.com/fun/ss12.htm

The No Gym Workout
http://www.betterbodyjournal.com/wei...no-gym-workout

The Sandbag Construction kit
http://www.rosstraining.com/sandbagconstructionkit.pdf

fitness4rugby.com
http://www.fitness4rugby.com/
  Reply With Quote
Old 09-23-2008, 09:25 PM   #4
Brett Zimmerman
Member Brett Zimmerman is offline
 
Profile:
Join Date: Mar 2008
Location: Seattle  WA
Posts: 288
Re: Rugby workouts

Thank you both of you. Those links are awesome and I will definitely be using those when compiling the workouts.

Again, thanks! I'll be posting on how the girls are progressing.

Here's to feeling fit all 80 minutes.
  Reply With Quote
Old 10-05-2008, 09:47 PM   #5
Jason Arsenault
Member Jason Arsenault is offline
 
Profile:
Join Date: Jul 2006
Location: Saskatoon  Saskatchewan
Posts: 75
Re: Rugby workouts

Anyone able to share the performance menu Rugby Training?
  Reply With Quote
Old 10-06-2008, 08:25 AM   #6
Erin Arno
Member Erin Arno is offline
 
Profile:
Join Date: Apr 2008
Location: Bethel  AK
Posts: 127
Re: Rugby workouts

Man you have no idea how nice it is to read about rugby and Crossfit! It's coming up on two years since I moved from any form of rugby and a year since I started Crossfit. It's a small town and I just haven't found anyone expect one guy who's ever played rugby here.

Every time I do a Crossfit exercise I can't help but to think that if I had been doing Crossfit during rugby how much better I could have been. Sometimes I feel like my Crossfit here really is training to go back to a team someday. Let me know what kind of workouts you come up with, I'd love to give them a try up here.
  Reply With Quote
Old 10-06-2008, 09:01 AM   #7
Richard Macaulay
Member Richard Macaulay is offline
 
Richard Macaulay's Avatar
 
Profile:
Join Date: May 2008
Location: North Berwick  Scotland
Posts: 2,627
Re: Rugby workouts

Quote:
Originally Posted by Erin Arno View Post
Man you have no idea how nice it is to read about rugby and Crossfit! It's coming up on two years since I moved from any form of rugby and a year since I started Crossfit. It's a small town and I just haven't found anyone expect one guy who's ever played rugby here.

Every time I do a Crossfit exercise I can't help but to think that if I had been doing Crossfit during rugby how much better I could have been. Sometimes I feel like my Crossfit here really is training to go back to a team someday. Let me know what kind of workouts you come up with, I'd love to give them a try up here.
You know its funnt, but Cf movements like wall ball and thrusters are like a mimic of lifting in a lineout. When i lift from the back i sometimes throw the guy up and let him go to get even more height, then catch him on way back down,that action is wall ball!!

It all helps rugby, even if you dont mean it to.

Ricky
__________________
It isnt the mountains ahead that wear you out....Its the grain of sand in your shoe.
  Reply With Quote
Old 10-06-2008, 10:36 AM   #8
Daniel Schmieding
Member Daniel Schmieding is offline
 
Daniel Schmieding's Avatar
 
Profile:
Join Date: Apr 2004
Location: Petaluma  Ca
Posts: 261
Re: Rugby workouts

To be honest, I wouldn't replace rowing with running.

CrossFit is there to improve the base fitness of your players, not to play to their strengths. As tempting as it is to make CrossFit sport-specific, your players already run plenty.

It'd be interesting to see who became fitter/faster/more agile/athletic: a player who played rugby and completed WODs with sprinting exclusively, or a player who played rugby and completed the WODs as RX'd (rowing included). My money's on the 2nd guy.
  Reply With Quote
Old 10-06-2008, 01:17 PM   #9
Kyle Dokken
Affiliate Kyle Dokken is offline
 
Profile:
Join Date: Apr 2008
Location: Loveland  CO
Posts: 29
Re: Rugby workouts

As stated above working anything into the workouts where you "Hit the ground" is invaluable. IE burpees, squats, etc. As you know rugby is sprint, hit, sprint, hit , protect the family jewels when stuck at the bottom... If you are a back maybe some modeling classes?(Just kidding us forwards love you !).
  Reply With Quote
Old 10-06-2008, 09:10 PM   #10
Jamie J. Skibicki
Member Jamie J. Skibicki is offline
 
Profile:
Join Date: Jan 2008
Location: Pittsburgh  PA
Posts: 8,841
Re: Rugby workouts

Kyle

The backs have to look good for all the tries we get.


Seriously, if I go back to the game, I'll try to make it as a forward (used to play strong side wing). My ankles can't take the sprinting anymore.
  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

vB 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
Visit of Oklahoma State University rugby team to my rugby club. Peter Galloway Community 5 03-22-2011 06:29 AM
Good Rugby Conditioning Workouts Ben Kimmerle Fitness 11 07-27-2008 08:58 PM
CF and Rugby Michael Holmes Fitness 5 04-08-2008 06:31 PM
CF workouts + traditional mass gain gym workouts Jason S Roth Fitness 6 06-15-2007 02:12 PM
Rugby, rugby, rugby Aaron Latzke Starting 14 10-29-2004 11:27 AM


All times are GMT -7. The time now is 02:01 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.