Posted: 2/4/2013 12:14:48 AM EDT
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Here's the deal...
I do Crossfit 3-4 days a week. On the other 2-3 days I like to get Cardio in. If I am able to get to the gym, I Run, Row, Elliptical, and generally kill myself depending on the day and time of day. However, I'm not always able to make it (I work third shift which completely screws up my sleep schedule vs when the gym is open) and the snow kinda makes it hard/stupid to run outside in my neighborhood right now. Historically, I've done burpees, Jump Rope, High Knee Jumps, etc. But I'm looking to see if there are other things out there, because I am kind of sick of burpees and all 
Any cardio activities that I can do from my living room would be greatly appreciated. Thanks! |
| When doing Interval Weight Training for Gym Jones, it is surprising what can be done to get your heart rate up. I few things I use are box jumps, weighted step ups, and ball slams. A 20lb medicine ball would be cheap and good for a home gym and you could probably buy wood and make a 24" box yourself for really cheap. And you would look to do these in tabata intervals or rounds of 2-3 minutes of all out effort with a 1 minute break |
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Quoted:
You know Crossfit IS "cardio" right? Anyway, you could always pick 2-3 bodyweight movements and do rounds of those at home. I know that a large part of Crossfit is Cardio, but I also like to dedicate time specifically to Cardiovascular strength and endurance (If I wasn't still in the army, I wouldn't be as concerned about it) I've combined stuff before, but what I'm trying to do is give the muscles a "Break" and focus more on the lungs if that makes sense. I know you are always going to use muscles, but I'm trying to focus more on the cardio aspect than the muscular strength/endurance aspect |
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Quoted:
When doing Interval Weight Training for Gym Jones, it is surprising what can be done to get your heart rate up. I few things I use are box jumps, weighted step ups, and ball slams. A 20lb medicine ball would be cheap and good for a home gym and you could probably buy wood and make a 24" box yourself for really cheap. And you would look to do these in tabata intervals or rounds of 2-3 minutes of all out effort with a 1 minute break I'll have to look into building my own box. Room is limited, which is why I've been trying to find new things. I'll look into tabata - never done those. I don't go to a crossfit specific gym because of the cost. I do it at a normal gym, which the only thing that it's really lacking is the bumper weights. I do box jumps when I'm at the gym, but not so much at home. |
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Quoted: Quoted: You know Crossfit IS "cardio" right? Anyway, you could always pick 2-3 bodyweight movements and do rounds of those at home. I know that a large part of Crossfit is Cardio, but I also like to dedicate time specifically to Cardiovascular strength and endurance (If I wasn't still in the army, I wouldn't be as concerned about it) I've combined stuff before, but what I'm trying to do is give the muscles a "Break" and focus more on the lungs if that makes sense. I know you are always going to use muscles, but I'm trying to focus more on the cardio aspect than the muscular strength/endurance aspect Right, but my point is that anything that forces you to have a high sustained heart rate is "cardio" whether it's running, rowing, air squats, burpees, jump rope, sled pushes etc...I'm just saying don't get hung up on the term "cardio" because you're doing it whether you know it or not when you crossfit. So, just pick a few movements (bodyweight movements are fine if you need a break from the weights) and do X number of them, or X number of rounds, or for X number of minutes.
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You know Crossfit IS "cardio" right? Anyway, you could always pick 2-3 bodyweight movements and do rounds of those at home. I know that a large part of Crossfit is Cardio, but I also like to dedicate time specifically to Cardiovascular strength and endurance (If I wasn't still in the army, I wouldn't be as concerned about it) I've combined stuff before, but what I'm trying to do is give the muscles a "Break" and focus more on the lungs if that makes sense. I know you are always going to use muscles, but I'm trying to focus more on the cardio aspect than the muscular strength/endurance aspect I think you're saying that you want to focus on lower intensity endurance work than what the typical crossfit wod contains. Cardiovascular strength - exercise at an intensity that elicits VO2max will lead to cardiac hypertrophy. Things like quarter or half mile repeats at your best 1-2 mile pace will do that. Cardiovascular endurance - your heart never gets too tired to beat - well maybe once
As far as focusing on your lungs - unless you have emphysema or have a lot of damage from smoking, lung function is not limiting your endurance performance. If the snow prevents you from running, what about a brisk walk? Running up and down the stairs? Jumping rope in the driveway? |
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Quoted:
Quoted:
Quoted:
You know Crossfit IS "cardio" right? Anyway, you could always pick 2-3 bodyweight movements and do rounds of those at home. I know that a large part of Crossfit is Cardio, but I also like to dedicate time specifically to Cardiovascular strength and endurance (If I wasn't still in the army, I wouldn't be as concerned about it) I've combined stuff before, but what I'm trying to do is give the muscles a "Break" and focus more on the lungs if that makes sense. I know you are always going to use muscles, but I'm trying to focus more on the cardio aspect than the muscular strength/endurance aspect Right, but my point is that anything that forces you to have a high sustained heart rate is "cardio" whether it's running, rowing, air squats, burpees, jump rope, sled pushes etc...I'm just saying don't get hung up on the term "cardio" because you're doing it whether you know it or not when you crossfit. So, just pick a few movements (bodyweight movements are fine if you need a break from the weights) and do X number of them, or X number of rounds, or for X number of minutes. Gotcha, misinterpreted what you were saying. I guess I'll just stick to Tabata Burpees and incorporate some other things |
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Quoted:
Quoted:
You know Crossfit IS "cardio" right? Anyway, you could always pick 2-3 bodyweight movements and do rounds of those at home. I know that a large part of Crossfit is Cardio, but I also like to dedicate time specifically to Cardiovascular strength and endurance (If I wasn't still in the army, I wouldn't be as concerned about it) I've combined stuff before, but what I'm trying to do is give the muscles a "Break" and focus more on the lungs if that makes sense. I know you are always going to use muscles, but I'm trying to focus more on the cardio aspect than the muscular strength/endurance aspect I think you're saying that you want to focus on lower intensity endurance work than what the typical crossfit wod contains. Cardiovascular strength - exercise at an intensity that elicits VO2max will lead to cardiac hypertrophy. Things like quarter or half mile repeats at your best 1-2 mile pace will do that. Cardiovascular endurance - your heart never gets too tired to beat - well maybe once
As far as focusing on your lungs - unless you have emphysema or have a lot of damage from smoking, lung function is not limiting your endurance performance. If the snow prevents you from running, what about a brisk walk? Running up and down the stairs? Jumping rope in the driveway? I guess I should have specified I live in an apartment
Interval runs - I do them often when I'm able to get to the gym (Easier to measure). I jump rope too, was just trying to see what else is out there if anything. I guess I'll just stick to the burpees, jump rope, jumping jacks, and similar exercises. My goal(s) are to do another Tough Mudder, and get to Ranger School in the near future. |
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CrossFit Bodyweight wods....
CrossFit metcon workouts in themselves are cardio. Need more, pick a longer one like "Murph", "Hidalgo" or "Eva", for starters. Then come see me about "cardio" .
Oh and there are plenty of long WOD's here... CrossFit Bodyweight Resource Guide. Purchace a door chinup bar, a set of rings, and some adjustable hand weights (or one of those cheap barbell things from Walmart or a sports store), and you can do tons of Metcon WOD's right at home. If you REALLY need the endurance training, check out CrossFit Endurance. |
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CrossFit Bodyweight wods.... CrossFit metcon workouts in themselves are cardio. Need more, pick a longer one like "Murph", "Hidalgo" or "Eva", for starters. Then come see me about "cardio" .
Oh and there are plenty of long WOD's here... CrossFit Bodyweight Resource Guide. Purchace a door chinup bar, a set of rings, and some adjustable hand weights (or one of those cheap barbell things from Walmart or a sports store), and you can do tons of Metcon WOD's right at home. If you REALLY need the endurance training, check out CrossFit Endurance. I have an App for the WODs and look at CrossFit Endurance regularly. The issue isn't doing WODs. I do 3-4 a week when I hit the gym. Was just trying to find some additional cardio activities to do at home on my off days that I don't have time to hit the gym or the track. I still need to hang my pull-up bar so I can knock out some other WODs at home, but what I was trying to accomplish was giving my upper body muscles a break on the cardio days. |
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Did you look at the bodyweight resource guide yet? Many good ones on there that can be done without any equipment.
Here are a few ones you can do at home without the pullup bar 50-40-30-20-10 Situps Double unders or tuck jumps 50 squats 20 burpees 50 lunges 20 burpees 50 pushups 20 burpees 50 tuck jumps 20 burpees Do 100 double unders (If you are good at DU's, you can increase this to 200. Inexperienced, do 25 or 50). For each time you fail, drop down and do 5 burpees. Time cap of 10 minutes. 5 rounds for time 24 squats 24 pushups 24 lunges 80 jumping jacks or 60 tuck jumps "Annie on steroids" 50-40-30-20-10 reps Situps Burpees 500 walking lunges for time 100 lunges 100 situps 100 squats 100 flutter kicks (4 count) 100 lunges Pick a time period, and do as many burpees as possible in that time period. Common times are 7, 12, and 20 minutes. Tabata burpees |
