I'm not planning on starting any time soon, as I've got a lot of weight to lose and I'm following advice from people on here who have said to take it easy and focus on the diet for now. I am interested in taking up crossfit some time in the future and was wondering if there are ways to do it for free and at home in the UK, without equipment? Thanks in advance!
asked byLow_Carb_Love (124)
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on July 15, 2012
at 01:31 AM
For free, at home and with no equipment won't be "proper" Crossfit, unfortunately. You could go to crossfit.com daily and try to modify every workout to your circumstances, but I think you'd end up with a sub-par experience. A lot of Crossfit revolves around lifting heavy things and interacting with equipment such as pull-up stations, medicine balls and boxes.
That's not to say you can't get a Crossfit-style workout for free, and at home.
It's best to find designed workouts which focus on strength with your own body weight, and throw in the occasional metabolic conditioning (e.g. running intervals down the pavement in front of your house).
I really like the Nerd Fitness workout: http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
The other suggestions given here may be good too, look into them and see which ones meet your needs.
Don't be scared to push yourself and go "hard and heavy" rather than doing 30+ light and easy repetitions of an exercise. The average Crossfit workout takes about 10-20 minutes, but that's flat out effort; it's hard to achieve that level of self motivation at home, so perhaps look for a longer workout and try to give yourself time challenges.
Look through Crossfit.com for workouts you can do at home and throw those in. An example would be "Baseline": 400m run, 10 pullups, 20 pushups, 30 situps and 40 squats. Substitute the pullups for inverted rows (find a horizontal bar around waist-to-chest height, e.g. a kitchen table, broom held between two chairs, bike rack, outdoor stair handrail, playground equipment; then hang under it and pull yourself up).
If equipment is possibly an option in the future, getting a kettlebell, or a couple of dumbbells, may open up a lot of new options to you, as would a pullup bar and strap/resistance bands/ghetto TRX.
Having said all that, I'd really recommend trying out Crossfit at a local gym if there is one available (I know they aren't as prevalent in the UK as they are in, say, California). They often have free introductory classes and potentially an "on ramp" course too which will teach you how to do a lot of these things correctly, maximising your results. It's expensive, and I know that can be a barrier, but I think if you're interested in Crossfit you will probably get the most out of it this way. If you can't, best of luck with the options above, and more power to you for going it alone!
(Context: I'm a British Crossfitter, though I currently live in the USA. I turned up to my first Crossfit class terribly out of shape, several stone overweight, and not at all paleo. I'm still on the journey to total health and fitness, but I know myself well enough to know I need the kick up the arse that a scheduled group class with instructor provides!)
on July 14, 2012
at 07:43 PM
Look into Ross Enamait's rosstraining.com. His book "Never Gymless" will get you sorted.