Kampala Boxing Club: Uganda
(Source: rosstraining.com)
DIY Parallettes: Official PDF guide from the Crossfit Library
These PVC parallettes are an awesome piece of DIY kit - will get you on the path to doing planches, L sits and handstand variations in the comfort of your own living room.
Epic ghetto gym from Romania - or a “hobo gym” as it were..
Source: hobogym.blogspot.com.au
“No smoking in the gym”
As you can guess, we’re kind of into urban climbing at the moment…
Source: Chockstone.org
If you want to get really strong (and become Batman) look no further than climbing.
Indoor climbing gyms are a good way to develop your basic skills, but they can get expensive. Try urban climbing or “buildering” when you know what you’re doing.
Ghetto Gear: Rubber bands
Standard rubber bands are an ideal tool for exercising your hand extensors and strengthening your ‘reverse grip’. Limber up your wrist with some light movement and stretching then place the rubber band over the outside of your fingers and thumb so that you feel resistance as you open your hand and spread your fingers. You can slowly open and close your fingers for multiple reps, or practice static holds: holding your fingers open for 30 - 60 seconds against the resistance of the rubber band.
We spend a lot of time inadvertently strengthening our grip (whether it’s from lifting weights or gripping objects in your day-to-day life), so it’s a good idea to try to balance your grip strength by performing these kinds of exercises a couple of times a day.
Art of Manliness: Odd Object Training Primer
A crash course in odd object lifting - covering a range of exercises using stones, kegs, tyres and ropes.
Steel pipe fittings are ideal for all sorts of DIY weight configurations, including kettlebells.
Source: Josh Hunsucker via Twitter
Coffee: Drink it clean, keep it lean
Coffee’s king!
For anyone into sport or fitness it’s an awesome pick-me-up. It’s also known to increase metabolic activity - so combined with exercise and good diet it’s another step towards shredding excess fat.
Personally, I drink it without milk or sugar - but I’m talking espresso, none of your instant coffee or percolated motor-oil you get in cheap cafes! In true ghetto spirit, save bucks by brewing your own.
Now, if you’re a barista or coffee connoisseur you’ll have your own methods figured out already. For the rest of us, here are two foolproof techniques for creating a good brew at home with nothing more than a $5 French press and whatever ground coffee you can get your hands on.
For a quality hot brew: Put a generous amount of grounds in a French press (two - three heaped tablespoons per cup), fill with just enough hot water for the number of cups you’re wanting to make (you don’t wanna water down the flavour), brew for 45 - 60 seconds, press and serve. The key is not to brew for too long because you’ll end up with a bitter brew that’ll also be over-caffeinated. Experiment with different brew times for what delivers the best flavour.
For quality cold brew: Take a jug and mix 100gm of coffee grounds with 1L of cold water, cover/seal the jug and leave in the fridge overnight. The next morning, pour the coffee through paper filters a couple of times to remove as much of the sediment as you can. Filter the coffee into a clean jug and keep refrigerated. You’ll be left with an almost whiskey-coloured brew, that will usually contain caramel and aniseed flavours with minimal bitterness. Real refreshing in summer.
