SOCNET

Go Back   SOCNET: The Special Operations Community Network > General Topics > Fitness

Reply
 
Thread Tools Display Modes
  #1  
Old 30 December 2009, 15:50
Almighty Bones's Avatar
Almighty Bones Almighty Bones is offline
Squelch
 
Join Date: Oct 2000
Location: Utah
Posts: 1,434
Icon5 looking for home ideas for leg/pullup workouts

Im looking for at home cheap if not free ways to strengthen my legs. I started doing a small amount of benching but also want to work my leg muscles. I want to be able to jump higher further for the few sports I play, I want to be quicker, and I want to look good. I dont go to a gym at the current moment. That might be something i look into more in the future. Right now I just wonder if there are easy ways to get at least some sort of workout at home. I dont have gym equipment to do it. So was thinking of odd exercises like toe raises etc, but ones that will work.

I also want to incorperate pullups. The only thing ive seen that might work besides finding some sort of pullup bar to buy and store in the garage might be that one sold on tv that goes over door frames. Anyone had expierence with one or have other ideas to try?

Thanks,
Reply With Quote
  #2  
Old 30 December 2009, 16:06
Gryfen-FL Gryfen-FL is offline
Authorized Personnel
 
Join Date: Jan 2004
Location: east coast
Posts: 3,267
crossfit, body weight WODs. There's a .pdf out there with a ot of good ones. what's your email address?
__________________
Quote:
Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
Reply With Quote
  #3  
Old 4 January 2010, 19:06
GracieLou's Avatar
GracieLou GracieLou is offline
Authorized Personnel
 
Join Date: Oct 2002
Location: Ohio
Posts: 1,369
Quote:
Originally Posted by Gryfen-FL View Post
crossfit, body weight WODs. There's a .pdf out there with a ot of good ones. what's your email address?
Gryfen,

Can I get a copy of that .pdf? I will PM you my email address. Thank you.
__________________
"My logisticians are a humorless lot...they know if my campaign fails, they are the first ones I will slay." – Alexander the Great
Reply With Quote
  #4  
Old 4 January 2010, 19:51
BOFH's Avatar
BOFH BOFH is offline
I aim to misbehave
 
Join Date: Jul 2004
Location: \\Gibson\garbage
Posts: 4,320
Quote:
Originally Posted by GracieLou View Post
Gryfen,

Can I get a copy of that .pdf? I will PM you my email address. Thank you.
Check post #6 on the first page of this thread.
__________________
"...for those who man the battle line, the bugle whispers low, and freedom has a taste and price the protected never know..."


While true:
Continue
Reply With Quote
  #5  
Old 4 January 2010, 21:38
GracieLou's Avatar
GracieLou GracieLou is offline
Authorized Personnel
 
Join Date: Oct 2002
Location: Ohio
Posts: 1,369
Quote:
Originally Posted by BOFH View Post
Check post #6 on the first page of this thread.
I did. When I click on it, it requests login info and when I provide it it doesn't allow me to view it or open it.
__________________
"My logisticians are a humorless lot...they know if my campaign fails, they are the first ones I will slay." – Alexander the Great
Reply With Quote
  #6  
Old 4 January 2010, 21:43
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Quote:
Originally Posted by GracieLou
When I click on it, it requests login info and when I provide it it doesn't allow me to view it or open it.
No kidding? Damn. Well no biggee, if Gryfen doesn't respond to you soon, PM me your email addy of choice and I'll send you the copy I downloaded.

One thing I thought of was that when I saved it, a window opened stating that unless I used Acrobat 7.whatever, it would not allow me to make changes. I don't know if this is info that could help you download from the post, but if so, cool.

Anyway, I have it on my desktop if Gryfen doesn't send it to you first....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #7  
Old 30 December 2009, 16:08
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
CF.

I don't belong to a gym.

I work the WODs that don't require a gym, sub exercises for those that do require gym equipment, or simply do a different WOD if no sub'ing is feasible....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #8  
Old 30 December 2009, 16:11
Jimbo's Avatar
Jimbo Jimbo is offline
Scoundrel
 
Join Date: Nov 2001
Location: inside your OODA loop
Posts: 6,378
Airsquats, lunges, jumping lunges, box jumps, burpees, burpees with a pull up.
__________________

“It's not a good idea to allow an unknown enemy force to attack your compound. Ever, really.” -MixedLoad

"When the going gets weird, the weird turn pro." -HST

Secrets don't sleep til they're took to the grave. -BMTH
Reply With Quote
  #9  
Old 30 December 2009, 16:20
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Thumbs up

Quote:
Originally Posted by Jimbo
....burpees with a pull up.
Ooooooooohhh. I've been a more or less sincere practitioner of CF (or so I had thought), and this is the first I have seen this exercise. I have to try it....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #10  
Old 30 December 2009, 16:28
Jimbo's Avatar
Jimbo Jimbo is offline
Scoundrel
 
Join Date: Nov 2001
Location: inside your OODA loop
Posts: 6,378
Quote:
Originally Posted by SOTB View Post
Ooooooooohhh. I've been a more or less sincere practitioner of CF (or so I had thought), and this is the first I have seen this exercise. I have to try it....
The other sheer evil one is burpee with a box jump. Absolute misery. It is glorious.
__________________

“It's not a good idea to allow an unknown enemy force to attack your compound. Ever, really.” -MixedLoad

"When the going gets weird, the weird turn pro." -HST

Secrets don't sleep til they're took to the grave. -BMTH
Reply With Quote
  #11  
Old 30 December 2009, 16:40
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Quote:
Originally Posted by Jimbo
The other sheer evil one is burpee with a box jump. Absolute misery. It is glorious.
Holy shit. As much as I kill myself with box jumping, I think this might be the one that could lay me out.

OK, I have to try this one, too....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #12  
Old 31 December 2009, 04:52
Balls's Avatar
Balls Balls is offline
Conquer Life.
 
Join Date: Jan 2008
Location: Norway
Posts: 1,659
making a box jump box

Bones, here is a link to creating a box jump box. I've been wanting to start a thread on how to make a home gym for cheap, but haven't had time. Was going to include this, the slosh pipe, DIY pullup/dips bar, etc...

Final cost is approx $60 to make this box from Home Depot (according to author) http://board.crossfit.com/showthread.php?t=13856

Also, I've been doing overhead slosh pipe squats lately after finally building the thing. Very easy to do and total cost was about $35. Do a search for slosh pipe by SARC88 if you're interested. I also used the screw cap on one end.


Quote:
Originally Posted by SOTB View Post
Holy shit. As much as I kill myself with box jumping, I think this might be the one that could lay me out.

OK, I have to try this one, too....
+1. Burpees plus box jump sounds nasty.
__________________
"..We few, we happy few, we band of brothers. For he today who sheds his blood with me shall forever be my brother..."

"When your ruck gets too heavy, someone on this site will always help you carry it." - Chimo
Reply With Quote
  #13  
Old 1 January 2010, 16:42
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Quote:
Originally Posted by Jimbo
The other sheer evil one is burpee with a box jump. Absolute misery. It is glorious.
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #14  
Old 1 January 2010, 20:49
Jimbo's Avatar
Jimbo Jimbo is offline
Scoundrel
 
Join Date: Nov 2001
Location: inside your OODA loop
Posts: 6,378
Quote:
Originally Posted by SOTB View Post
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
50 is IMPRESSIVE! I usually shoot for sets of 30.
__________________

“It's not a good idea to allow an unknown enemy force to attack your compound. Ever, really.” -MixedLoad

"When the going gets weird, the weird turn pro." -HST

Secrets don't sleep til they're took to the grave. -BMTH
Reply With Quote
  #15  
Old 1 January 2010, 21:40
mdb23 mdb23 is offline
Confirmed User
 
Join Date: Dec 2001
Location: Midwest
Posts: 2,798
Quote:
Originally Posted by SOTB View Post
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
I'm headed to our station gym.....I'm gonna give this one a shot.

Just FYI, I hate you in advance.......
Reply With Quote
  #16  
Old 10 January 2010, 15:14
SOTB's Avatar
SOTB SOTB is offline
Minus one, but more symmetrical....
 
Join Date: Apr 2003
Location: Clorox'ing the gene pool....
Posts: 32,813
Quote:
Originally Posted by SOTB View Post
Glorious. Hmm, I was thinking of another word.

I did 50 today. 9 min, 54 sec. 26" concrete platform.

I had thought of going to 100 -- but the 5 y/o kids pointing at the idiot having the heart attack made me think twice.

I think I can knock a min or so off by not being such a pussy next time. I'd like to knock 2-3 min off that time....
Today, 8 min, 19 sec. Yeah, that sucked....
__________________
Losing faith in humanity, one assclown at a time....
Reply With Quote
  #17  
Old 30 December 2009, 16:25
Gryfen-FL Gryfen-FL is offline
Authorized Personnel
 
Join Date: Jan 2004
Location: east coast
Posts: 3,267
Quote:
Originally Posted by Jimbo View Post
......burpees with a pull up.
Evil.

and insidious I made privates do pullups and pushups. Actually got away with it.

See attached for bodyweight WODS, and you can go to www.crossfit.com for explaination / example videos.
Attached Files
File Type: pdf Comprehensive_Bodyweight_Workout_List,_v1.5.pdf (129.4 KB, 246 views)
__________________
Quote:
Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?

Last edited by Gryfen-FL; 30 December 2009 at 16:29.
Reply With Quote
  #18  
Old 30 December 2009, 16:31
Gryfen-FL Gryfen-FL is offline
Authorized Personnel
 
Join Date: Jan 2004
Location: east coast
Posts: 3,267
You know, Jimbo, I always figured you for one twisted cookie.
__________________
Quote:
Since it was Virginia, did they go ahead and write a traffic ticket to the corpse when they were done?
Reply With Quote
  #19  
Old 30 December 2009, 16:40
Jimbo's Avatar
Jimbo Jimbo is offline
Scoundrel
 
Join Date: Nov 2001
Location: inside your OODA loop
Posts: 6,378
Quote:
Originally Posted by Gryfen-FL View Post
You know, Jimbo, I always figured you for one twisted cookie.
"I learned it by watching you."

Inchworm with a pushup at full extension into a pull up is also totally hellacious. Less dynamic, but a full body smoker for sure.
__________________

“It's not a good idea to allow an unknown enemy force to attack your compound. Ever, really.” -MixedLoad

"When the going gets weird, the weird turn pro." -HST

Secrets don't sleep til they're took to the grave. -BMTH
Reply With Quote
  #20  
Old 30 December 2009, 17:27
BOFH's Avatar
BOFH BOFH is offline
I aim to misbehave
 
Join Date: Jul 2004
Location: \\Gibson\garbage
Posts: 4,320
Holy hell...you guys rock. Here I've been sitting around for 2 weeks, coming up with new PT methods, and you all give me more new ideas...and my wife can't figure out why I'm a Socnet addict, like it's not obvious!
__________________
"...for those who man the battle line, the bugle whispers low, and freedom has a taste and price the protected never know..."


While true:
Continue
Reply With Quote
Reply

Thread Tools
Display Modes

Our new posting rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On



All times are GMT -4. The time now is 07:44.
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2020, vBulletin Solutions Inc.
Socnet.com All Rights Reserved
© SOCNET 1996-2020