I'm looking for new off water training methods for cardio, core and strength training. I'm currently doing circuit training for the core, skipping rope and wind sprints for cardio, different types of push-ups and rotating light wieght(75-100 pounds) squats and dead lifts.for strength. Its been working realy well, but Im starting to get a little bored with the excersises. Do any of you know of a training regimin that I can do in my backyard that might help me get back some enthusiasm towards traing?
Submitted by truckstop13 on Thu, 02/07/2008 - 10:18am
Have you tried Kettlebells?
Defintely different, pretty fun and if done right a serious asskicker.
Also, while sometimes you might think exercises aren't buidling what you want, I noticed a definite WTF!! factor. Meaining, after 3-mos of KB routine, my run & swim times started dropping..and I wasn't doing anything to increase speed there. WTF?
#1 Thu, 02/07/2008 - 10:46am
My daughter is 17 and she goes to the gym or community center and I have been picking her up at times and go in to get her and watch her and they have a instructor there that is trained in this stuff . its funny my daughter is teaching me now.30$ a mounth for a pass.
#2 Thu, 02/07/2008 - 11:30am
crossfit.com
#3 Thu, 02/07/2008 - 12:19pm
JC - glad to see other paddlers using Crossfit..Are there other Crossfitters out there? kettle bells?
I've just gone back to CF workouts after waaayyyyy too long off the koolaid.. and I hurt like hell today.. but its a good kinda hurt..
I think I'm one of the few paddlers in Vancouver who's tried Crossfit for longer than a month.. ... I've never seen a more loosely connected ( but bad ass fit) community committed to making each other the best they can be... oh wait.. unless you count THIS community!) :)
while it is mentally taxing for some, it is totally scaleable and is the true "open source" fitness - free workouts on the web each day, technique videos, discussions, how to build world class fitness in your garage, or go to the www.crossfit.com site for the affiliate nearest you.
Brian Mulvaney - the original " outrigger Bus Drivah" was responsible for turning me on to Crossfit - Santa Cruz.
#4 Thu, 02/07/2008 - 4:13pm
Thanks for the help. I looked up crossfit.com today and was really impressed by the ammount of free information they had available on-line. I ended up doing one of the work outs they posted for last week and totally got my ass kicked. It was a Tabata circuit of pull-ups, push-ups, sit-ups then squats.
"Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises."
Thats 32 sets in around 15 minutes. The best numbers posted on the site for this exercise were upwards of 450 total reps... It was difficult to keep track of the times as I was training solo, but I winged it and had one of the best work outs I've had in a long time. I look forward to tomorrow to try the work out they posted for Fiday.
Thanks again for the input!
#5 Fri, 02/08/2008 - 12:40am
Master Tabata san is a cruel and evil taskmaster..
#6 Fri, 02/08/2008 - 6:37am
second the crossfit recommendation... a lot of guys on our club have been getting together to do them or on our own for a couple years. it's an awesome workout, and most can be done with minimal equipment and most are designed to done in less than 1/2 hour- but are meant to absolutely smoke you...workouts and resources are killer...
heavy cop and military member base, so discussions on the "rest day" (every 4th day) might or might not turn you off, but if it does, don't read it (i don't), and just do the workouts... if you do them on your paddling offdays, be prepared to be sore when you paddle.
#7 Fri, 02/08/2008 - 7:54am
i actually only do a couple of the workouts from crossfit but they always kick my ass...and my back. So be careful when you do em and be mindful of technique.
Another good one besides the Tabata workout is the 5/10/15. Not sure if it has another name. But just do sets of 5 pull ups, 10 push ups, and 15 body squats. Do all sets back to back with no rest. Do as many cycles as you can in 20 minutes. If you really push yourself with that one, you'll probably come pretty close to throwing up when done. The important thing to remember is not to pace yourself. Just go as fast as you can for 20 minutes.
#8 Fri, 02/08/2008 - 8:47am
yeah the workout jc9 mentioned is called "cindy" and it's a smoker- we have that in the regular rotation... we also do a modified version where instead of doing it nonstop, we do it on one minute intervals on a running clock for 20 minutes, so you do 20 sets, which still works out to be 100 pullups, 200 pushups, 300 squats (air squats)...
or we'll add 10 situps to the sets and do it in 1:15 intervals x20 as an option...
another regular one is "barbara":
5 sets (3 minute rest between sets)
20 pullups
30 pushups
40 situps
50 squats
#9 Fri, 02/08/2008 - 9:01am
i may give that one a go tomorrow. i'll try to get video of me vomiting...on poopoo. in a tutu.
#10 Fri, 02/08/2008 - 10:19am
I did todays crossfit workout after yesterdays trial run... I was a bit sore, but nothing crazy. It was to say the least one of the most taxing 30 minutes of my life. Half way into it I wanted to quit... I didn't, but I had to reduce the number of reps for a couple exercises by about 20 percent.
Do any of you know of a replacement for the medicine and kettle ball? I plan on purchasing both, but I have to wait a month or so to fit it into my budget.
I'lll try Barabara out later today If my body isnt to jacked. She sounds crazy... just my type.
#11 Fri, 02/08/2008 - 11:02am
don't know of a medicine ball replacement, but you can replace the kettlebell with a dumbbell for most workouts it's called for. it seems pretty good to have, but i'm too cheap.
#12 Fri, 02/08/2008 - 11:40am
try a poly gas can with sand in it?
#13 Fri, 02/08/2008 - 12:47pm