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Hello Athletes, 

Here is a quick list of what is in my gym bag. It is full of small pieces of equipment that help me going during those long workouts and allow me to push myself to my max. I have also included a list of vocabulary we use in Crossfit that may seem confusing at times. There is also a link to Catalyst Athletics which is my go-to resource for Olympic Lifting information. There is an exercise library that you can view to better understand the differences between a power clean and a hang clean for example. 

The Essentials

Jump Ropes

Option 1: https://www.roguefitness.com/rogue-sr-3-beaded-speed-rope This is a great rope because of the added weight to the cable. A heavier cable will allow you to “feel” the spin of the rope better and lead to a better cadence. The bearings allow for a smooth turn of the rope as well. I recommend this for someone that knows how to jump rope (single unders) as a baseline. 

Option 2: https://www.roguefitness.com/rogue-licorice-jump-ropes For someone that has never jump roped before this is your best option. The bearing and thinner rope size of “speed ropes” won’t allow you to properly learn the mechanics of jumping roping. At less than $10 it’s a no brainer to pick up even if you aren’t interested in learning double unders. 

Option 3: https://www.roguefitness.com/rx-custom-jump-ropes This is my personal rope I use with an Elite 2.6 ounce rope. I prefer the feel of a heavier rope and the added benefit of a bearing system allow for a consistent spin with myself. Once you understand the basics of jumping this rope has great feel and almost feels like autopilot once you get going. 

 

Tape

https://www.roguefitness.com/scarysticky-goat-tape This stuff will stick to your thumbs like no other. I’ve used it in the past and lasted entire lifting sessions (1.5 hours). Tape is especially useful when using the hookgrip during olympic lifts and heavier deadlifts. If you have every used the hookgrip, it doesn’t feel good on the thumb. Taping the thumps helps prevent discomfort when using. 

 

https://www.roguefitness.com/abg-stretch-tape This is another style of tape I like and currently use. It is flexible and adheres to the thumb nicely. When using the hookgrip it is important you do not tape to tightly so you can bend your thumb. However this style of tape removes this problem because it’s made of a flexible material.

 

Straps

https://www.roguefitness.com/rogue-oly-lifting-straps (short) 

https://www.roguefitness.com/rogue-ohio-lifting-straps (long)

While straps shouldn’t be relied on entirely because you want to develop your grip strength. There will be a time when your grip fails and your legs and hips have a lot more to go. This is when straps come into play or if your hands are especially beat up from a hard week’s programming. 

There are two styles. Long and short. The short are a bit harder to use but have quick release function if things start to go south. I use the short straps because I use them while snatching sometimes. If you plan to use them while deadlifting go with the long version.

 

Chalk

https://www.roguefitness.com/black-widow-spider-chalk

Buy a botte. Enough said. 

 

Non Essentials but still useful

Bands

https://www.roguefitness.com/rogue-monster-bands

Useful if you need a little help during pullups and also helpful when stretching. I keep two oranges and one red band in my bag at all times to warm up my shoulders

 

Olympic Weightlifting Shoes

https://www.roguefitness.com/catalogsearch/result?q=olympic+shoes

There are a ton of options out there. These shoes have a hard sole and elevated heel to help you stay upright easier. World records are broken in these style of shoes. While they aren’t necessary they do help you get into the difficult positions needed to perform the Olympic lifts. If this is something that interests you I will talk to you in detail about how to pick out a pair. 

 

Sleeves

https://www.roguefitness.com/rogue-3-mm-knee-sleeve-black

Some added support your knees on those heavy squatting days. This thinner style of sleeves keep your knees warm and loose. They also add a bit of support. They make thicker styles (5-7mm) that I wouldn’t recommend, but do your research if you feel the need for more support on the knees. 

 

Mobility Ball

https://www.roguefitness.com/mobilitywod-super-nova-2-0

I use to live on this thing before working out. Think of how a foam roller works but better. A foam roller is like a meat clever. It makes big broad cuts, this thing is the scalpel so you get really dial in on those specific trigger points. There is a ton of information on how to use this effectively, I can also show you. Great for home recovery use too! 

 

Information

 

Vocab List https://www.push511.com/files/resources/crossfit-acronyms.pdf

 

Olympic Lifting Information https://www.catalystathletics.com/exercises/