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Old 02-09-2012, 07:58 AM   #1
Brian Androsian
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Apartment gym suggestions

I recently started crossfit and joined a planet fitness. Didn't take long to realize that with the lack of useful equipment and long lines, it just isn't beneficial and there's no way I can swing the money to join an affiliate right now.

So I'm reduced to working out in my 1 bedroom small apartment, which is fine. Right now I have a pull up bar and plan on getting sandbags and building a dip station. I also plan on getting some kettlebells. Any other suggestions? I don't have room have an olympic bar with plates in my place right now, so they'll wait till we get a house.

Thanks.
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Old 02-09-2012, 08:11 AM   #2
Peter Villa
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Re: Apartment gym suggestions

Well, definitely get a box jump in there somewhere! Again Faster has a pretty good plyo box that takes apart, so you could stuff it somewhere in your house. I used to stuff it under my bed. lol.

Also, take a walk around your neighborhood. I was the same way. I couldn't afford it at first, so I took a walk in my neighborhood one day, and noticed that there was a ledge on the parking lot that allowed me to do about a 20" box jump. : ) In the same parking lot there was a wall that allowed me to do HSPU's. I bought a jump rope and a kettlebell, and Boom! I could do Metcon's all day. lol.

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Old 02-09-2012, 08:15 AM   #3
Joey Shishineh
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Re: Apartment gym suggestions

do you have the ceiling height for a jump rope?

Also, check out a weighted vest to add something to your push-ups, squats, pull-ups, etc.
Maybe even some dumbbells for thrusters, etc.
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Old 02-09-2012, 09:55 AM   #4
Peter Villa
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Re: Apartment gym suggestions

Oh, and a kettlebell doubles as a good weight to hold your dog down at a BBQ. lol.
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Old 02-09-2012, 09:59 AM   #5
Andrew Bell
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Re: Apartment gym suggestions

I wouldn't do box jumps unless you're on the bottom floor of the complex.

I have the same dilemma as the affiliate I train at (read: do oly lifts at) is a good 30 minutes one way, so I only get up there once, or at most twice a week. In the mean time I do strength work (squatting, pressing, dead lifting, high pulls, shrugs, rows, etc) at the 24Hour right down the street. If I want to met con it out I will go to either 24Hour and do something with barbells or hit up the gym in my apartment complex. They have a set of dumbbells, a few benches, treadmills, and believe it or not some slam balls. I have 2 35lb, and 2 60lb kettlebells so I can also just workout in my own apartment if I want. Also find a dark mostly unused stair case and learn to climb it fast, and for long periods of time.

Here's what I would get in your shoes:
1 53lbs kettlebell (or something around that weight, I prefered the 60lb)
1 15lb (or greater) slam ball
1 weight vest

With all that you can come up with some intense wods. I prefer AMRAPs for this stuff. Here's some wods from my log that I have done since New Years in my apartment gym (most of which don't even include the kettlebells (these do not include the strength work at 24Hour):

12/31/2011
Stairs: as many times as possible: 10 minutes

1/2/2012*
AMRAP :20 on, :20 off for 4 full rounds, each round consists of:
Push ups
Sdhp w/60lbs kettlebell
Mountain climbers on the coffee table (could sub in broad jumps also)

1/4/2011
Start a clock....
First 3 minutes on the minute:
5 burpees
5 dumbell clean and jerks from the floor (dual 30lbs dumbells)
rest 3 minutes*
repeat through 2nd rest period then:
run half mile.*

1/8/2012
4 Rounds of :20 on :10 off of:
Slam Ball
SDHP
Shoulder Press
rest 2 minutes then
800m on treadmill at 8.0 incline

1/9/2012:
Met con:
4 Rounds of :20 on :10 off of:
Pendlay Rows
Thrusters
Cable Crunches
rest 2 minutes:
800m on treadmill at 8.0 incline at 3.5mph

1/16/2012
30on, 30off of
12 rounds:
12lb slam balls
Thrusters (35lbs dumbells)

1/20/2012
Walk on a treadmill at an 8% incline at 3.5mph for a half mile then:
8 minute AMRAP
10 pull ups
10 push presses
10 leg raises

1/22/2012
3 miles at Memorial Park. (Don't even need the gym for this one)


The biggest tip is to get creative. With 2 sets of kettlebells like I opted for you can do some killer TABATA's. My favorite used to be:
:20 on, :20 off for 6 rounds,
each round consists of:
dual 35lb kb press
dual 60lb kb suitcase deadlift
push ups (feet on top of a chair)
dual 60lb kb bent over rows
dual 35lb kb snatch(or cleans)

There's a LOT you can do with very little equipment.....
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Old 02-09-2012, 10:12 AM   #6
Brian Androsian
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Re: Apartment gym suggestions

wow, awesome. Thanks for all the tips. I guess I just haven't been being creative enough. Just found out there's also a park nearby our place that I've never been to, maybe that could be useful.
Anyways, looks like I'll be good in the apartment, now. Thanks again.
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Old 02-09-2012, 10:49 AM   #7
Andrew Bell
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Re: Apartment gym suggestions

You bet, and just so that I can drive the point home:

1 53lbs kettlebell (or something around that weight, I preferred the 60lb)
Can do swings, one arm rows, one arm presses, goblet squats, cleans, snatches, waiter's carries, one sided suitcase deadlifts, etc

1 15lb (or greater) slam ball
Never knew what an asset these were till I tried them last month at the apartment gym. Pair these with burpee's 5 rounds, 20 of each per round... it gets serous.

1 weight vest
Used for jogging, staircase runs, push ups, broad jumps, burpees, basically ANY wod, this will add another dimension to all body weight workouts that you will need to do with limited equipment/space.

All 3 of these are meant to take up almost no space, and are affordable (depending on what choices you make) so that you can take them just about anywhere with you.
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Last edited by Andrew Bell : 02-09-2012 at 10:54 AM.
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Old 02-10-2012, 06:26 AM   #8
Adam Molnar
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Re: Apartment gym suggestions

Hey Brian,

I used to workout in my living room, so here is how I started my "gym", step by step:
Pull up
Rings - no need for dip station, you can hang the rings on the pull up bar and do dips on them
Homemade TRX
Abwheel
Jump rope
Medicin balls (homemade of course: 10,20 and 40#)
Weight vest (bought only the vest from Mir, and made the weight pouches from iron shots)
Sandbag ( I bought it from Rogue, cause I did not want to see sand on the floor, but homemade is fine too)
Kettlebells
Adjustable box (homemade)

These items can be used in an apartment, and outdoor aswell (I used to go to a kids playground to do some of my WOD spring and summertime)

Now I am renting a garage, so I bought everything essential.

Good luck & keep it hard
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Last edited by Adam Molnar : 02-10-2012 at 06:31 AM.
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Old 02-10-2012, 02:00 PM   #9
Jared Ashley
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Re: Apartment gym suggestions

Quote:
Originally Posted by Brian Androsian View Post
I don't have room have an olympic bar with plates in my place right now, so they'll wait till we get a house.
yes you do.

I worked out in a 2-bedroom apt with an oly bar, plates and a full-size power rack and bench. it took up 1/2 of the 2nd bedroom, though a lot of times I would bring the bar into the living room for WOD's.

Build or buy stands that can be pushed against the wall when not in use, and that stuff doesn't have to take up a bunch of space.
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Old 02-10-2012, 02:20 PM   #10
Brian Androsian
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Re: Apartment gym suggestions

Quote:
Originally Posted by Jared Ashley View Post
yes you do.

I worked out in a 2-bedroom apt with an oly bar, plates and a full-size power rack and bench. it took up 1/2 of the 2nd bedroom, though a lot of times I would bring the bar into the living room for WOD's.

Build or buy stands that can be pushed against the wall when not in use, and that stuff doesn't have to take up a bunch of space.
With pretty much no space and a wife that likes everything neat and clean, having a bar, plates and bench sitting out is not worth the hassle. Yes, I physically have the room to have them in my living room, but I'd rather not make everyone step over weights and a bench to sit down. Thanks for the tip, though.
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