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Old 30 December 2009, 15:50
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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,
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Old 30 December 2009, 16:06
Gryfen-FL Gryfen-FL is offline
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crossfit, body weight WODs. There's a .pdf out there with a ot of good ones. what's your email address?
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Old 30 December 2009, 16:08
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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....
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Old 30 December 2009, 16:11
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Airsquats, lunges, jumping lunges, box jumps, burpees, burpees with a pull up.
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Old 30 December 2009, 16:20
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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....
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Old 30 December 2009, 16:25
Gryfen-FL Gryfen-FL is offline
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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)
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Last edited by Gryfen-FL; 30 December 2009 at 16:29.
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Old 30 December 2009, 16:28
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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.
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Old 30 December 2009, 16:31
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You know, Jimbo, I always figured you for one twisted cookie.
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Old 30 December 2009, 16:40
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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....
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Old 30 December 2009, 16:40
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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.
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Old 30 December 2009, 17:27
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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!
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Old 30 December 2009, 17:55
Gryfen-FL Gryfen-FL is offline
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BOFH,

Have you looked at that .pdf yet?

I wish I could remember where I got it from, I owe that man a beer!
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Old 30 December 2009, 18:10
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BOFH,

Have you looked at that .pdf yet?

I wish I could remember where I got it from, I owe that man a beer!
Awesome .pdf. Nice to have all of those workouts in one file. Thanks.
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Old 30 December 2009, 19:13
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Holy sweet Jesus what did I get myself into... I don't think I could do even half of some of these.

Whats with all the different boxes for each page? Do you pick and choose which type of workout you want say Strength vs Core etc? Or do you start at the top and each day work down through an entire "set"?

Thanks for the info. My kids gonna think im crazy iron miking around the house and ski jumping in the living room.
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Old 30 December 2009, 19:46
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I just got finished going through the PDF...and I think I can now bring new life to my PT...or just bring death upon myself...
:-)
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Old 30 December 2009, 19:50
Gryfen-FL Gryfen-FL is offline
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whoa whoa....you scale those workouts!

...most of them, I do actually only do half.

The PDF is just a kick ass little reference guide I found. It isn't a plan in and of itself.
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Old 30 December 2009, 19:56
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Guys, be careful doing these workouts if you've not done them before. Even if you think you are in fantastic shape.

People have been hurt by pushing themselves too hard, too soon. Don't allow your memory of doing these types of exercise regimes before cause you to do something you may need a hospital trip to fix.

As Gryfen states, consider starting them at 50% until you know you have that particular one down -- then ramp up accordingly....
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Old 30 December 2009, 20:31
Gryfen-FL Gryfen-FL is offline
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sheet...we gonna screw around and get someone killed here.

if you're unfamiliar with this kind of stuff i'd recomend getting a glass of kool-aid at www.crossfit.com, the 'start here' link. It'll give you some info about getting started & scaling.
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Old 30 December 2009, 20:39
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Yeah...the wife and I were both doing CF for a while...I was going 6 days a week, and she was going 3 days a week. Now, I have to save money, so I'm PTing at home, and I've been looking for a way to get the CF quality exercise without the CF price tag...I think that list is worth it's weight in gold right now. Between that and my bowflex, I'm a happy man. Also, I've found a cure for anyone who has problems with running...find a very energetic pit-bull/black lab mix. Works for me ;-)
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Old 30 December 2009, 21:04
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Thanks Gryfen. This is a gold mine.
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