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04-27-2011, 03:40 PM
Kriss E
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Originally Posted by natey2k4 View Post
Thanks, I'll give that a whirl. And nah, I'm doing it all on a 400m track.

As for the kettlebell, thanks for the correction. I actually switched it out though for 20 ... leg raises? No idea what their called, but they are the ones where you lay on your side and raises you legs.. work the obliques. I figured there was no point in adding the kettlebell when I'm doing free weights 4 times per week anyway.
The crossfit method revolves around three systems, Metcons (metabolic conditioning, or Cardio, with exercise such as running, rowing, jump roping, biking, etc..), Gymnastics (push ups, pull ups, squats, HSPU, ab work, dips, etc..) and Weightlifting (Oly lifts, Power lifts, Kettlebells, DB).
If you already have some crunches, you shouldn't add more ab work. If you don't want to put in a weightlifting exercise with KBs, then switch it with Wall balls (here's a great link to a video showing how to do them properly ), or ball slams ( ), or simply take a medecine ball and over say, 100m, throw it (So, basically, you throw the ball, walk/run towards it, throw it again, etc.. every time you get to the ball throw it differently, one hand, two hands, backwards, etc..).

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