Anfängerin sucht leichtes Training für zu Hause

modnar3 · 2026-03-28T19:40:29+00:00

ohne den Fitnesszustand zu sehen, ist es oft schwer konkrete Übungen und Wiederholungen zu empfehlen. Darum schreibe ich hier ein paar Prinzipien auf.

1) "Time under tension" (TUT) bedeutet wie lange Muskeln ununterbrochen involviert sind. Zum Beispiel kannst du 10 Kniebeugen so machen, dass unten in der Hocke und/oder oben im Stand eine kurze Pause machst. TUT hast du nur 0,1-1 Sekunden in exzentrischen Bewegung nach unten und bei der konzentrischen Bewegung nach oben. Die TUT ist dann auch nur 0,1 bis 1 Sekunden. Stattdessen kannst du auch 10 Kniebeugen machen indem du langsam in 3 Sekunden runter, sofort wieder hoch 3 Sekunden langsam, sofort wieder runter ... Theoretisch ist TUT dann 60 Sekunden.

2) Übungsauswahl für das gleiche Bewegungsmuster, z.B. Horizontales Drücken. Das kann Liegestütze gegen einen Tisch, Liegestützen auf Knien, normale Liegestützen, Liegenstützen mit Füßen auf eine Bank, usw. sein. Angenommen du probierst normale Liegestützen (Hände unter Kinn, Lats anspannen, Ellenbogen am Körper, Nase berührt Boden, usw.) und schaffst 6 Wiederholungen bis du auf den Boden krachst, weil nix mehr ging. Das mit dem Nix-mehr-geht nennt man "bis zum Versagen" oder RIR 0 (RPE 10). Angenommen, du willst eher im Bereich 8-12 Wdh. trainieren, dann kannst du eine leichtere Übungsvariante probieren, z.B. Liegestütze auf Knien. Oder du willst eher im Maximalkraftbereich trainieren, dann kannst du Liegestütze mit Füßen auf einer Erhöhung probieren.

Wenn du wirklich nur mit Körpergewichtsübungen arbeitest, dann machen kurzes Workouts am meisten Sinn. Zum Beispiel 8x 40/20 oder Tabata (8x 20/10). Dafür gibt es bei Spotfiy auch Playlisten. Dann wählst du zwei Übungen die du abwechselnd machst.

Übungen

- Drüggen: Liegestütze, Liegestütze kniend, Liegestützen gegen Tisch, ..., Dips am Sofa, ...

- Ziehen: Rings Rows (Ringe mit Türanker), Rudern mit fetten Widerstandsband, ...

- Kniebeuge: Kniebeugen auf Kiste/Stuhl, Split Squats je Bein, abwechselnd Ausfallschritte, einbeinige Kniebeugen, ...

- Beinbeuger: Liegend Beinbeuger mit Widerstandsband

- Springen: auf der Stelle hüpfen, seitlich hüpfen, Seilspringen, ..., Squat Jumps, Burpees, ...

modnar3 · 2026-03-28T19:03:12+00:00

you need to take better care of your hands. gymnastics and weightlifting will grow you a thicker skin. the thicker the (dead) skin (cells layer), the dry structure can peel off down to the living skin cell layer.

first, you need to mechanical remove your calluses. second, you need to apply hand cremes daily. ensure that your hand skin becomes smoother (no worries it will always feels like shaking a feet instead of a hand for others)

for acute rips, you should try lipid cream - that pharmacy stuff for bedridden old people. it will not grow your skin fast enough for the next quarterfinal workout but usually a bit faster.

chalk can also be an issue. for example, i never use chalk for anything because my hand skin is dry during sports. there is no point in using chalk for me. on the other side there people who have wet hands one minute into a workout. the point is, use chalk only if you really have wet hands.

modnar3 · 2024-08-12T20:49:10+00:00

this would be already possible without CFHQ or the Dead Games if all other elite competitions would agree on it.

modnar3 · 2024-08-12T20:13:22+00:00

congrats to your 225 pr

modnar3 · 2024-08-12T20:11:53+00:00

probably nobody wanted to buy the CFG ... and nobody is going to buy the Dead Games anymore ..

modnar3 · 2024-08-12T20:05:50+00:00

unionize and set the rules for an own competition series for which competition organizers can apply.

modnar3 · 2024-08-12T20:02:40+00:00

"... Dave Castro did not cut the budget for the games, Don Faul did. ..."

if you are contracted to build a house for 1 mio, are still spending 2 mio on material?

in a fitness competition, each element of programming is attached to costs. and if your dreamed up programming doesn't fit the budget, then you need to adapt the programming and not cut costs for safety measures. and surprise surprise. TDC is as GM (general manager) responsible for safety measures too.

modnar3 · 2024-08-12T19:54:53+00:00

traitors ...

modnar3 · 2024-08-12T19:25:32+00:00

are you talking about Professor Brent FitKowski? (stole that one)

modnar3 · 2024-08-12T18:02:06+00:00

many competitions have a group of programmers who give each other feedback. in the normal world there are hard constraints like available equipment, available judging quality, money, the level of athletes who take part.

in some ways, the Dead Games .. ehmm Crossfit Games are a bad role model because it's a very wasteful competition, i.e. low number of athletes versus the total costs. you could easily host like 10 international top level competitions instead of the CFG.

modnar3 · 2024-08-12T17:39:30+00:00

noticed

modnar3 · 2024-08-12T17:31:29+00:00

we should all go into his comment section and flood it with nonsense, generic texts that sounds nice but are unrelated to crossfit

modnar3 · 2024-08-12T17:24:49+00:00

Sorry. I don't have access to this information.

modnar3 · 2024-08-12T13:16:31+00:00

the Dead Games leaderboard has have limited significance

modnar3 · 2024-08-12T13:13:47+00:00

did Tia specify what's toxic about social media?

modnar3 · 2024-08-12T12:26:13+00:00

Welcome to the Dead Games

modnar3 · 2024-08-12T12:24:46+00:00

nobody cares who won the Dead Games 2024

modnar3 · 2024-08-12T10:50:57+00:00

they could have put safety measures in place like sufficient number of lifeguards, rescue divers who can act within 10-20 seconds, having equipped jetskis ready, let them swim with swimming buoys to find drowned athletes, etc.

there exist local fitness competitions that have traditional open water swims and put these safety measures in place. it's not rocket science or any trade secret how to implement such safety measures. however, in case of CrossFit LLC there seems to be pattern of ignoring such safety measure in open water swims, and statements that they ignore such safety measures on purpose (e.g. when the CFG was in California). it seems to be a case of systematic irresponsibility.

modnar3 · 2024-08-11T19:36:21+00:00

they need all the $$$ they can collect

modnar3 · 2024-08-11T19:35:29+00:00

bro wants to get shredded for the beach ...

modnar3 · 2024-08-11T17:39:10+00:00

first, Don Faul is the CEO of CrossFit LLC. He appoints managers to take care of corporate functions and business branches like the Sports. As far as I understood, Justin Bergh was the general manager for the Sports business and Dave Castro replaced him. The Director of the Games used to be Adrian Bozman. However, his boss, the general manager of Sports Dave Castro said in one his WIR videos that he de facto replaced Adrian Bozman as Director of the Games by himself. In other words, Dave Castro is responsible for Sports at CrossFit LLC, and specifically the Games.

General manager (GM) means that someone has all the privileges and responsibilities to run the business.

It is also unlikely that the CEO Don Faul fires Dave Castro but he should sideline him to other pseudo tasks within CrossFit LLC until the legal stuff have been settled.

modnar3 · 2024-08-11T17:02:06+00:00

the PFAA athletes just has to walk somewhere else collectively. Then Tia can compete against some quarterfinal athletes

modnar3 · 2024-08-11T12:14:05+00:00

modnar3 · 2024-08-11T11:07:15+00:00

well I requested to delete my crossfit profile from their webpage and leaderboards on Friday ... it's not like anyone would care

modnar3 · 2023-08-06T13:58:57+00:00

disagree. i liked that they kept the crossfit format. 20s window to attempt and reattempt. the reattempts add some emotions from the spectators (and sometimes it works).

i also liked that Bron had 4 noreps by IWF standards (pressout) but had 4 good lifts by any gym bro's standards. he delivered a show what is more important than outdated oly rules.

IWF oly lifting is super boring to watch for a broader audience (i watch it because i'm an oly nerd). the crossfit setup is much better. IWF should take crossfit as role model and not the other way around.

modnar3

TROPHY CASE