The coronavirus has put the world in a place we only watch on Netflix and it can provide a lot of emotions. Personally I would like to think I have remained calm during the announcements, but the fact that I sanitized the door handles on the front door of our house might say otherwise. As I prepare for what lies ahead I thought now would be a great time to share how I plan to workout with CrossFit from home.
My local gym has not been mandated to close and I’m thankful for that. I am part of a small local CrossFit gym that normally has 12 people or below and is not your big globo gym. As things “get worse before they get better” I think they will end up putting a mandate to close local gyms no matter what the size. Update: Gyms closed
With that I wanted to think ahead and share with you what CrossFit tools and resources I plan to use over the coming weeks.
CrossFit Equipment
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- Jump Rope, Cost: $70 but mine were free. Amazon has much cheaper jump ropes and based on reviews this seems to be the go to Crossfit jump rope for $25.
- Kettlebell (s) Cost: $69 for 53 lbs, but I also own two (2) 35 lbs one free and one purchased on Amazon which does the job. Rogue is certainly higher quality but CAP Kettlebells are a good buy overall.
- Jump Rope, Cost: $70 but mine were free. Amazon has much cheaper jump ropes and based on reviews this seems to be the go to Crossfit jump rope for $25.
- Pull-up bar, Cost: $45. My wife originally bought the “Pro Wide Grip” but apparently there is now an Elite version available. Also I did a pull-up challenge with a blogging friend who shall remain nameless. He may owe me a Hulk Hogan tank top;)
- Rogue Tube Bands, Cost: $68. I bought the complete package for both my wife and I. Reehut single resistance bands found on Amazon appear to be the most comparable and best reviewed item.
- Yoga Mat, Cost: $0, Free as part of a conference give away. Both my wife and I use this yoga mat for stretching, yoga, and general exercise. I did check out the best available yoga mat on Amazon and over 20,000 reviews cannot be wrong on the most recommended yoga mat.
- Push-up bars, Cost: $13 and very similar to the ones I own. I have also tried out the Perfect Pushup and they were a great workout as well.
- Running Shoes. Cost: $50-$200. Nike is my go to for running shoes and I go with the classic Nike Pegasus. Usually every one to two years I will purchase news shoes depending on how much running and mileage I put on them in the past year.
CrossFit Equipment Workout from Home Recap
As you can see I already own more than I already need to get a proper CrossFit workout from home.
Toss in some headbands, Victory gymnastic grips, towels, workout clothes, and I could launch my own workout video on YouTube.
Most of the equipment I have purchased over time is fairly inexpensive. Everything at the time of purchase in fact is less than $100.
If you are concerned about your fitness these are great items to workout with from your home, traveling, and of course if your local gym is closed. I also wanted to share some very simple movements and resources that I plan to do over the next couple of weeks, potentially more.
Stay fit and healthy my friends.
CrossFit Workout From Home: Movements & Resources
Walking
Every morning I take my dog for a walk usually 30-75 minutes and when I come home from the gym I do the same thing with a smaller time capacity.
If you are working from home this is a great opportunity to take what would normally be your daily commute and turn it into exercise.
Equipment: Walking or Running shoes as mentioned above, but almost anything will do. I walk in my Chaco sandals as recommended by my Glacier National Park hiking friend. Although I probably won’t see many hills or mountains in Florida.
Cost: $75
Running
Running requires very little in the amount of equipment you will need. In most cases a pair of running shoes will do the trick.
My plan as we get closer to the end of the month is to test my running capacity. I plan to run a few 400M runs, 1 mile, 5K, and a distance in between 5-7 miles. This should allow me to see where I am at in my conditioning.
Equipment: Running shoes are certainly the preference here for cushion and support, but any type of athletic shoe will get the job done. If you are running in your backyard, barefoot is in full play.
Cost: $50-$200
Biking
This is a great opportunity to get out and bicycle. Personally I bike to the gym Monday-Friday with my Trek 7.2 FX, which is the perfect commuter bike for me. With the potential for gyms to be shut down I think it’s a great time to get outside and bicycle.
If this occurs I expect to bike 2-3 times per week since my usual bike to the gym will be cancelled. If you don’t have a bicycle no worries, then walking or running would move to the top of your list where very little equipment will be needed.
Equipment: Bicycle and a Helmet (safety first).
Cost: $100-$1,000
No Weight, No Equipment Needed Exercises
These are some of the staples of weightless exercises from CrossFit’s YouTube Channel. I’ll be doing many if not all of these over the course of the coming weeks ahead.
- The Push-Up
- The Air Squat
- The Burpee
- The Walking Lunge
- The Box Step-Up
- Plank
Equipment: None
Cost: $0, Free
Yoga and Stretching
Equipment: A yoga mat is preferred but laying down a towel works just fine.
Cost: $16 but as low as $0
CrossFit Workout From Home
Not only does CrossFit have an entire archive of workouts of the day, but they also have CrossFit exercises you can do at home. Everything from meals, movements, and workouts to satisfy your hunger for all things health related.
This is just one example of exercises and workouts you can do from your home. The internet is packed full of workouts from home and so much more.
Equipment: The equipment will vary from none to a pillow but based on reviewing the movements it’s primarily items you already have at your house.
Cost: $0, Free.
More CrossFit Workout from Home Resources
I highly encourage you to check out Instagram as many local gyms and individual athletes and coaches are also sharing WOD’s that you can do at home.
I’ve included a couple of gyms here in Miami like Miami Soul that has a free virtual class and DNA Fitness Nation that has a list of travel WODs that I have used in the past.
I also wanted to share with you Miami native and 2nd place CrossFit games Noah Olsen sharing his home workout for everyone via Instagram. Check it out!
Last and certainly not least I leave you with puppies and CrossFit from home, thanks Saxon!!!