Ron continues his rant about “CrossFit” by showing you more ways to cross train with a variety of tools. In this post, Ron shows you some exercises with Kettlebells and Rings.

You know, a crossfit, being crossfit, I feel crossfit. [growls] Being crossfit doesn’t mean having to have a whole bunch of different things to use to be crossfit. We’re going to take the Kettlebell, and I’m going to show you how you can cross-train the Kettlebell to do a bunch of different moves and create a bunch of different outcomes for yourself. We’re going to do another crossfit program…three moves, three cycles, 10 minutes.

Here we go. The first thing is a figure eight. You’re going to do a figure eight sitting back on your haunches like this, and you’re going to come forward, do a snatch, come back, catch it, move, then back, boom, to that. You do maybe five of those.

Then we’re going to do the old school man makers, clean press. We’re going to do a bare basic bone man maker, which goes like this. Clean, sink, weight, oh, that’s good, press. Then, if you want, add a curl.

From there, me and Mr. Magic Cameraman are going to block our way around to look at this, onto our third discipline, rings. Now, the thing I like about doing pull-ups on rings, it’s a whole different dynamic. Doing anything on rings is just a whole different dynamic.

Get your rings at an optimal height. Even if you don’t have a lot of room, it doesn’t really matter. Just get on your knees. You want to get past the rings so that you can do behind the neck pull-ups. These are rarely done anymore, but they’re very effective. Especially with rings, because you don’t hurt your rotation of your shoulder or your neck.

Lean forward, pull up, back down, nice. Cross training is all about taking all of these little disciplines, mixing them up, shaking them out and go, “I’d like to do that today, that today and that today. Here’s 15 minutes on cross fit.”

There are a million different variations, and we’re going to get to at least a million of them. Maybe right after this, you go for a bike ride, jump rope, who knows. We’ll find that out in the next blog, so see you then.