Sailing Workout - when time is short.

Outside of a cardio, crunches, and stretching what would you consider being the five best exercise routines for catamaran sailing - something that can knocked out in an hour three times a week @ gym.

back exercises.

Rowing

anything that simulates pulling lines. Even better would be exercises that toughen up your hands for extended spin sheet/mainsheet sawing

+1 on the rowing.

I like the one arm curls! 12 oz at a time works best...

Just sayin

+1 also on the rowing machine. One of my early purchases for the Mahal when I'm done (getting close!!!) is a rowing machine to store under my workbench and use in the mornings while watching the news on my wall mounted TV.

you seen how much those bad boys cost? Yikes.

pullups and chinups are good, do them in sets and add weight for more of a challenge. or do a ladder starting at 1 and keep adding more reps until failure. you can do rope pulls by tying a line to the cable machine to simulate sheeting. use about 75 lbs of resistance, with the adjustable pulley starting at your feet. and work up to doing 100 pulls on each side. start by doing 10-20 reps on one side and switch back and forth. those are 3 good exercises, good luck!

I have a rowing machine. Purchased becouse my doctor told me not to run.. Picked the machine up very cheap as a used unit. Lady who sold it had hardly used it and I think there are quite a few of these bargains around!

For cardio the machine is nice but too boring for me to do anything but intervals on. The rowing machine gives cardio and endurance but not strength. For strength training I have a pull-up bar, two gymnastic rings and a 10cm crashpad.

I mostly follow the workouts of the day here: http://gymnasticbodies.com/forum/viewforum.php?f=12
I tend to add a few other strength elements. Takes me 40 minutes.
Cardio is 4x4s or even 4x1. HIIT as well some days. I usually mix in a hike up a hill close to the house, climing 600meters once a week or every other week.

This program is short and done at home. Very efficient and covers all muscle groups + balance, coordination, core strength etc.

For some new input on working out and a bunch of other fun stuff consider reading Tim Ferris: The 4 hour body. Fun read when taking a step back.

They are definitely pricy....that's definitely going to be a craigslist or ebay purchase.

If looking for a high quality rowing machine, the Concept mk2 is the one I would look for.

Jake,

I'm shocked you haven't considered building one by yourself. You could use a weight with a few pulleys (like a pull-down machine) to simulate the resistance. Then just a roller seat and a straight beam...

or you could Carbon Fiber the whole thing...

There are some cheap rowing machines on Amazon

Get a shitty job like I've got.

Before our alley was paved, my wife wanted to get an exercise machine. As I ducked, I said, "I'll get you about 8 feet of 3/8" chain and you grab either end. Then when you march down the alley swinging your arms, you'll get in shape and smooth out the alley".

She did not appreciate my idea.

My lack (and expense) of my own spare time is beginning to settle in on me.

HERE’S 92 CROSSFIT WORKOUTS NOT REQUIRING EQUIPMENT:


10 rounds of 10 second “L” sits off the floor
“Susan” – 5 rounds for time: Run 200m, then 10 squats, 10 push ups
Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
10 Rounds for time: 10 burpees, 100 m sprint
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
3 Rounds for time: 10 Handstand push ups, 200 m run
6 Rounds for time: 10 push ups, 10 air squats and 10 sit ups
10 rounds for time: 10 push-ups, 10 squats, 10 sit ups
10 rounds for time: 10 push-ups, 100m dash
5 rounds for time: 10 push-ups, 10 hollow rocks, run 200 meters
10 rounds: 10 push-ups, 10 squats
10 rounds for time: 10 hand-release push-ups, 10 v-sits, then 10 squats
10 rounds for time: 10 sit ups, 10 burpees
4 Rounds for time: 10 vertical jumps, 10 push ups, 10 sit ups
5 Rounds for time: 10 vertical jumps, run 400 meters
10 rounds for time: 10 walking lunges, 10 push-ups
10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats
For time complete 100 air squats
For time complete 100 burpees
For time: 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
For time: 100 push ups
10 to 1 ladder: Burpees and Sit ups
10 to 1 ladder: sit-ups/pushups and a 100 meter sprint between each set.
10 sets of: 30 second handstand hold followed by holding for 30 seconds at bottom of squat
10 x 50 meter sprint (rest is 2 minutes between sprints)
3 Rounds for time: 20 jumping jacks, 20 burpies, 20 air squats
4 Rounds for time: 20 ab mat sit-ups, 20 push-ups, 400 meter run
For time complete 200 air squats
For time complete 250 jumping jacks
3 Rounds for time: Run 1/2 mile, then 50 air squats
5 Rounds: 3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
3 Rounds: 30 push ups, 30 second handstand
5 Rounds: 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
5 rounds: 30 second handstand, 60 second squat hold ( at the bottom of the squat)
3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
3 rounds for time: 400m run/sprint followed by 30 air squats
4 sets x 25 jumping squats
3 rounds for form/technique: 5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
20 rounds: 5 push ups, 5 squats, 5 sit ups
10 Rounds: 5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
5 Rounds: 200 m dash (rest is the length of time it took you to complete the previous 200m dash)
50 air squats x 5. Rest equal amounts as it took to do each 50.
50 air squats, 4 rounds. rest for 2 minutes between rounds.
50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
7 rounds for time: 7 squats, 7 burpies
air squat x 10 push up x 10 sit up x 10 3 rounds for time
Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
Do Tabata Squats with eyes closed.
Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
Handstand 10 seconds jack-knife to vertical jump. 25 reps…
Handstand 30 seconds and 10 squats, 8 rounds.
handstand 30 seconds and 20 air squats, 5 rounds.
handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand to Jack-Knife to vertical jump. 30 Reps.
Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
Invisible Fran…21-15-9 of air squats and push ups for time.
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
Run 1 mile and do 10 push-ups every 1 minute.
Run 1 mile for time.
Run 1 mile with 100 air squats at midpoint, for time.
Run 1 mile, lunging 30 steps every 1 minute.
Run 1 mile, plus 50 squats-for time.
Run 1 mile, stopping every minute to do 20 air squats.
Run 1 minute, squat 1 minute 5 rounds.
run 200 meters, 50 squats, 3 rounds
run 400 meters, 50 air squats. 4rounds.
run 400m air squat 30 hand stand 30 seconds 3 rounds for time
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
spend a total of 3 minutes in a handstand.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
Sprint 100 meters, Walk 100 meters, 10 rounds.
sprint 100m 30 squats…8 rounds.
Sprint 200m and do 25 push ups, 3 rounds.
sprint 50 meters, 10 push ups. 10 rounds.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
Tabata Push-ups.
Tabata squats and tabata pushups.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
Test yourself on a max set of push ups…tight body chest to the floor…full extension!
Walk 100 meters on your hands, even if it is 2 meters at a time.
10 Rounds for time: Run 100 meters, then 20 air squats
4 Rounds: Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

Source:
http://www.daimanuel.com/2011/07/25/no-equipment-no-problem-92-crossfit-workouts-without-equipment/

I've been doing a lot of crossfit style workouts, similar to what Bob posted above. A couple I've liked:

"Murph" Run 1 mile, then 100 pull ups, 200 push ups, 300 squats divided as needed, run 1 mile

Run 200, 20 pull ups, run 200, 20 squats, run 200, 20 sit ups, run 200, 20 push ups - 5 rounds

I've also been swimming and rowing more because my knee dislikes me. When I swim, I try to do things like swim 300, 20 situps, 15 pushups, minute plank, kick 100- 4 or 5 rounds.

+1 on murph. did it on tuesday. And personally crossfit has me in better shape than ive ever been. It has made sailing easier too. Find that I dont get tired/fatigued nearly as much.

I crossfit too. I use Crossfit Amarillo's site as my source for daily WODs as we don't have a crossfit gym in my town. The only thing that is killing me is tendenitis in my left arm and it really gets angry when we're doing pull ups (which is all the time) and it makes it sore when sailing in big wind usually holding the stick on my 17
Otherwise, I am not sore, tired or anything since I have been a disciple of the CF Wod. Best Crossfit total to date (at 46 years old and 192lbs: 880 (one back squat, dead lift and push press adding the weight together)

Gawd, I got a work out reading all of this... screw it time for a beer!

Heavy bag and a jump rope. Ditch the bench presss and other press/push movements and focus on pulls and endurance. Oh, and deadlifts are great for sailing....