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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-22-2004, 07:16 PM   #1
Chris Bush
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Hello,
I do not have access to running up a stadium, up an apartment, or even up a hill. Is there a replacement for stair running?
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Old 12-22-2004, 08:34 PM   #2
Larry Lindenman
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I have to think. . .bench stepping. Did these years ago in the police academy, they are challanging. You could do this with a bench or chair.
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Old 12-23-2004, 10:55 AM   #3
Ron Nelson
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Box jumps? Lots and lots of box jumps.
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Old 12-24-2004, 03:43 PM   #4
Eugene R. Allen
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Chris,

Two box jumping exercises for you that you can vary as you see fit.

The movement starts with your right foot on the left edge of the box and your left foot on the ground. Push hard enough to be able to get into the air and traverse the box laterally so that your left foot lands on the right edge of the box and your right foot goes to the ground. Don't pause there, immediately push with your left leg and go back to where you started. This is supposed to be like running stairs but you'll have to make due with lateral movement.

You can vary the difficulty by using a taller box, by jumping higher and/or by wearing a weighted vest or light pack. You can use the Tabata protocol for time, use it as part of a Fight Gone Bad drill or for whatever reps or time sequence you want.

Another method is to put two boxes side by side and start as before. This time when your foot hits the ground between the boxes switch feet quickly so you can step up to the next box and do it again. When your right foot hits the ground push off immediately and go back the other way. You can put up a third or fourth box to extend the drill and vary the times as before.

Hope you find these useful.
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