Thursday, January 23, 2014

Crossfit training on gymnastic rings

Back in November, I wrote about the strength training program that Niki at Form has devised for me to follow over the winter. I religiously followed this for about 6 weeks and reported on some pretty positive results after the first four weeks. Then in mid December I met with Niki again and he gave me a new program (a sort of Phase 2) to follow starting in January. The plan is still three days a week, with the following schedule:

Monday:Tabata strength intervals
ThursdayCross-FIT with increasing incline intervals
SaturdayStrength with focus on core stability

The Crossfit day was today and it involves several different exercises using the "Roman Rings" (Romerska Ringar på svenska). I brought my camera along today and took some video of the various exercises, which are incredibly challenging compared to similar moves performed on solid ground. I can normally do 20+ push-ups without any trouble, but on the rings I max out at around 12. The instability of the rings, plus the fact that you are supporting your body almost completely with your core muscles makes these moves incredibly effective. You can really feel the result the next day! Here are few clips:

Lying row with feet on bench
(Liggande rod med fötterna på bänk)



Dips
(Dips i romerska ringar)



Push-ups with feet on bench
(Armhävningar med fötterna på bänk)


These are just a set of the exercises in Form's Cross-FIT "Björn" program. If you want to know the rest, you have to book your own time with Niki. I am certain that you won't regret it. 

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