What is the best way to build a training schedule with body weight WODs without over training a certain body part.

Mothornton - 03 February 2010 02:43 PM

What is the best way to build a training schedule with body weight WODs without over training a certain body part.

Because you don’t have equipment available at all?

majority of the time when Im on the road, there is no weights or time to visit a gym in the area.

Try here for a ton of BW workouts:  http://www.board.crossfit.com/showthread.php?t=50739

I’ll be on the motorcycle for four weeks this summer, so I’m also interested in how to vary some of these workouts for maximum effectiveness.  I don’t wanna loose all my hard won fitness.

I don’t recall if any of the workouts on the go include double-unders but a jump rope would be easy to travel with and could add variety and good metcon component to bodyweight workouts. Possibly an Abmat takes up little suitcase room, if you are doing the traditional traveling, not traveling of the military/peacekeeping variety.

LauraR - 05 February 2010 10:46 AM

I don’t recall if any of the workouts on the go include double-unders but a jump rope would be easy to travel with and could add variety and good metcon component to bodyweight workouts. Possibly an Abmat takes up little suitcase room, if you are doing the traditional traveling, not traveling of the military/peacekeeping variety.

You can also make a poor man’s abmat out of a towel/sweat-shirt/blanket where ever you are.  It won’t quite be the same, but it may do the trick.

Twentyniner - 05 February 2010 10:30 AM

Try here for a ton of BW workouts:  http://www.board.crossfit.com/showthread.php?t=50739

I’ll be on the motorcycle for four weeks this summer, so I’m also interested in how to vary some of these workouts for maximum effectiveness.  I don’t wanna loose all my hard won fitness.

You don’t even have to go that far.

We have a forum here called “Workouts on the Go” for exactly what you describe. I’m not even going to link it this time it’s so easy to find, have look through there.
As a hint, I moved this post to that forum, so it’s basically where you are right now.

You can do burpees anywhere you can find enough place to do a pushup. 

Yay burpees.  Sprint 50 meters out and back, 20 burpees.  5x oughta do ya . . .

20 min AMRAP

Burpees!!!!

Mothornton, as you can see, you probably aren’t going to really get a “body weight training plan” here, at least not in response to a general post to the forum. We have lots of experienced trainers and suggestions as to what workouts are good when you are traveling but to put together a long term equipment-free CF-like protocol that you can follow for an indefinite period of time really isn’t practical without a lot more personal contact between yourself and the person who would effectively be your trainer. And I say “CF-like,” because without weights, rings, boxes, pull-ups, etc you are very limited in your adaptations of strength, skill, balance etc.

What you need, if you can, is to get with a CF affiliated trainer and work up a personal plan. It’s hard to put together plans for people you’ve never met or never having seen their capabilities. I hope I’m not speaking out of turn, though. Trainers here of course may have better advice.

Another good resource: Eva Twardokens used to post BW WOD on her blog…that also is a good place to start with a CF trainer’s BW planned workouts. If she’s not posting any new ones, I bet you could go back at least a couple years and follow along with archived workouts. I believe the link Metric posted contains references to Eva’s blog and WOD’s.

Good luck….I’m sure people will keep posting fun suggestions for you to try to add into your training. This place is good like that.

Thanks a million LauraR

Definitely welcome, and please post what your workouts here as often as you can while you’re on the road. That’s a very good way to let people see how you’re doing and get their input if you need it.

Sprinting is my favorite also, it doesn’t take much room and you just have to really get a good stretch before doing it. I try to do light sprinting for a few sprints before I go all out and explode.

There’s a PDF here someplace you can download and it has a lot of variety in the workouts, some require no equipment, some a jump rope as suggested above some require rings ect. If I remember correctly the most recent edition is V2.0. Do a search for the Cross Fit Bodyweight Workout Resource and you should be able to find it.

Another idea I use when I am on the go is to use what ever you can find. Stone walls or tree stumps make good for box jumps, a play ground for climbing in your wod, logs or stones for odd object lifts. The world is your play ground use whatever you can find, move it around, and time it.

Good luck.

I was mistaken when I said the PDF was here, it’s actually on the CrossFit main site forums. Just search for the title as I mentioned in my last post