We have been living in quite a different world that we knew for approximately three months now. This exceptional period of time has forced us to reprioritize our values and adapt our lives to the current situation - the same has, at least for most of us, meant applying some new habits to our work out routines as well.
Our founder, Antti Akonniemi, wrote a few tips on what to focus in training during the social restrictions, and how to do it without the facilities that your local box would normally provide.
Equipment
First of all, you don't really need anything. Towel on the floor is enough. Here's a 45-min workout video about what going to extreme with your livingroom workout can look like. The point is, it doesn't need to be complicated.
The same idea works with different movements (with or without equipment). Set the timer and start moving, stop when the timer goes off. Then it's only about your grit and commitment.
Potential equipment investments:
- Dumbbells
- Kettlebells
- Jumping rope
- Weightvest
- Sandbags
Weightvest and sandbags you can actually make yourself by being creative. For example, a backpack full of books (heavy) works quite well as an extra
load.
What to do when gyms are closed?
Working out at home in most cases means, you are not focusing on max strength because there's not enough weight available. This is especially true for powerlifting movements like squats and deadlifts. For the upper body you might have enough resources to build max strength too. Training is now a bit different, just accept that and move along.
Muscle endurance
Without an access to heavier weights, everyone can develop their muscle endurance and capacity for enduring lactates during longer sets. You don't need additional weight to start building foundation for new Murph PR, for example.
For the best results, it is important to continue following well designed progressions when doing bodyweight movements - just like you do with heavier weights at the gym.
Aerobic endurance
As long as we are not completely locked into our houses, we can always go running and cycling. There's no better way to build solid aerobic foundation than long, low heart rate joggs and/or bike rides.
For your long-term development as a CrossFitter there are not many more important aspects of athleticism than aerobic endurance. It is the foundation on which you build everything else.
Here's one of our previous articles discussing about the benefits of low heart rate training.
Mobility
The lack of mobility is one of the most common factors that hinder peoples athletic development. Still, stretching and mobility work is the first thing most of us skip in the workout, eventhough it has a significant positive impact on our performance. If in the past, you have had your "reasons", now you have ran out of them. There simply are no more excuses to skip your mobility work.
In this article, we show two tests to experiment your overhead mobility. For those, who are willing to work on their shoulder mobility systematically for 8 weeks, we have a training program included into our PRO-subscription.
Commitment
The most difficult part in working out at home, is committing to it. So, put your workout times in the calendar. Don't skip it. If you don't feel like it, still go through the motions.
Another thing is that you need to move throughout the day. Have breaks, stretch, do squats, push-ups, or anything that gets the blood flowing. Stretching after the work day is recommended especially if you're working a lot with the computer.
Play with our random workout tool and keep yourself active during the day.
We all miss the WODs, our training buddies, and hitting new 1RM PRs. However, see this exceptional period as an opportunity to work on your weaknesses and come through it as a more well-rounded athlete.
