El Gimnasio Del Garaje De Crossfit: 13 Equipos Esenciales Para La Gimnasia En Casa

SU GIMNASIO DE GARAJE CrossFit – 13 equipos esenciales para su gimnasio casero de FQ

The CrossFit Uninitiated might be surprised to learn Greg Glassman, creator of CF encourages Home and Garage Gyms.

Glassman escribió el ya clásico documento en PDF sobre cómo hacer un gimnasio CrossFit en casa .

A Home or Garage CrossFit sanctuary is not your average home gym, and the devil is in the details.

man doing push ups on kettle ball in CrossFit gymman doing push ups on kettle ball in CrossFit gym

¿Qué es lo que hace que CrossFit sea diferente de otros entrenamientos?

CrossFit es una bestia distintiva, un deporte con su propio propósito y filosofía única.

Muchos de los involucrados juran que su nivel de éxito en el ejercicio físico sólo puede ser alcanzado usando CrossFit.

CrossFit is high intensity functional fitness that uses body weight exercises, combined with a few pieces of specialized equipment not normally found in commercial gyms.

La filosofía de CrossFit en pocas palabras:

Movimientos funcionales constantemente variados realizados con alta intensidad.

With CrossFit workouts, you work on every muscle group using functional movements – the core movements of life.

The workouts change continually, are done with intensity and last a fraction of the time a traditional workout does.

CrossFit doesn’t have a slow elevation process – fitness enthusiasts just jump right in, the newbie’s with the more experienced perform the same WOD.

Anyone can start CrossFit at any level of fitness. Out-of-shape people will scale WOD movements to their level, focusing on proper form, so they can finish the daily WOD with their peers.

WOD = Entrenamiento del día

Each CrossFit box assigns a WOD that change every day. The WOD is a varied workout that takes place on a variety of equipment.

It’s a high intensity, high rep workout challenge that’s designed to be completed in a compact period of time – usually no more than fifteen minutes.

These challenging power workouts are designed to help CrossFit enthusiasts challenge themselves while reaching higher levels of fitness in the shortest amount of time possible.

Los entrenamientos cortos combinados con resultados envidiables hacen que CrossFit sea bastante atractivo.

They’re not for the faint of heart, but if you get enough experience doing CrossFit, it’s one of the most effective and intense workouts you can get for such short of a period of time.

Essentially, CrossFit is speed oriented and requires followers to work as quickly as possible. Of course, this is more difficult than slower builds in routine, but it comes with distinct advantages.

Podrás ver los resultados y alcanzar tus objetivos mucho más rápido con una inmersión rápida.

If you follow through with CrossFit, you could reach your fitness goals in half the time.

Once you reach your goal, it will take even less time out of your day to maintain your desired level of fitness.

¿Qué no hay que amar?

Es fácil ver por qué está considerando instalar un gimnasio CrossFit en su casa.

people in CrossFit gympeople in CrossFit gym

¿Cuánto costará “hacer” CrossFit en una caja?

Impactante pero cierto:

It is not uncommon to see a monthly membership fee of 100 to 150 dollars (or more in metro areas).

¿Buscando ahorrar de 1200 a 1800 euros al año?

Invierte en tu propio gimnasio casero CrossFit.

You can go anytime you want, lift in your underwear, listen to “Eye of the Tiger” on repeat and wear sweat bands.

Nadie lo juzgará.

¿Por qué montar un gimnasio de garaje CrossFit?

two fit people on the background in crossfit gymtwo fit people on the background in crossfit gym

Disponibilidad de la caja!

CrossFit gyms aren’t exactly littering the streets like “Globo” style commercial gyms do.

If you live outside a major city, a CrossFit gym may be difficult to get to. If you work during gym hours, this also poses a significant dilemma.

Even if you could commute to a CrossFit gym, would you be able to regularly attend during the gym’s open hours?

Having a CrossFit garage gym makes it easier to incorporate more workouts into your everyday life.

¡No te equivoques!

CrossFit es un gran entrenamiento.

Having said that, may folks, just like yourself opt to install a CrossFit garage gym or CrossFit home gym for several reasons.

  • Tal vez haya un gimnasio de fibrosis quística cerca
  • Las cuotas de los miembros son a veces más de 100 dólares al mes
  • El horario de clases no se ajusta a su horario
  • Les gusta la rutina de la FQ, pero no les gusta tanto la cultura de la FQ
  • Les gusta más hacer ejercicio en casa que una “caja”

Installing CrossFit garage gym in your home can be as simple or involved as you want. You can choose key equipment, Keep it bare bones, or go all out.

La elección es tuya.

13 artículos de equipo CrossFit que necesita para el gimnasio del garaje de su casa

Rogue fitness barbell and CrossFit gymRogue fitness barbell and CrossFit gym

Los gimnasios CrossFit están llenos de equipos diseñados para entrenamientos rápidos e intensos.

You won’t find pansy-A$$ equipment in a CrossFit gym since it goes against CF philosophy.

CrossFit gyms contain a combination of professional quality strength training equipment a few cardio options, usually rowers or air bikes as opposed to electric treadmills.

Todo esto es un equipo que requiere un esfuerzo real y crudo para su uso.

1. Soporte de energía del gimnasio del garaje

No CF gym is complete without a power rack. You need this rack to hold your weights, allowing you to work out safely.

This is especially important for people who are set on increasing weights and setting new PRs (Personal Records).

Levantar cosas pesadas significa que en algún momento puede que tengas que dejar caer las pesas de repente.

Note: Its common in CrossFit to drop barbells because CrossFitters often lift to their max capacity, fail and bail, dropping the weight instead of letting it crush them.

Planet fitness style gyms will kick your short-shorts wearing butt out real fast if you drop their weights – another great reason to invest in CrossFit equipment for home.

Los soportes de potencia manejan con seguridad el peso pesado y le permiten hacer ejercicio sin temor a lesionarse.

Many power racks can also be used as pull-up bars, and some come with attachments for things like lat pulls.

Uno de mis estantes favoritos es el Rogue Fitness Power RML-490C.

Rogue RML-490C Power RackRogue RML-490C Power Rack

rogue large buttonrogue large button

This Rogue Power Rack is one of the best built racks you can get, made from hefty 11 gauge steel that can hold big guys and massive weight.

ADEMÁS, incluye la barra de tracción, así que es una cosa menos que necesitas instalar.

2. Barra olímpica y platos de peso

Una barra es crucial para CrossFit.

Esta pieza clave es un equipo CrossFit necesario para el gimnasio de garaje.

Olympic Barbells have a 2” diameter at the end to hold Olympic weights and CrossFit Bumper plates. The bar itself weights 45 lbs and is 7 feet long.

Look for a bar with decent knurling, this is the cross hatch texture that makes the bar easy to grip, you don’t want this bad boy slipping out of your hands.

Olympic Barbells with high weight limits tend to last longer and are less likely to bow or warp with time.

Recomendamos la barra Rogue Ohio Cerakote.

The Ohio Bar - CerakoteThe Ohio Bar - Cerakote

rogue large buttonrogue large button

This is one of Rogue’s most durable bars, rated an F8-R by Rogue, designed to be dropped without warping.

I also like the Cerakote finish. It is almost as oxidation resistant as stainless steel, but much less costly.

Esta barra olímpica tiene un valor excelente.

Placas de peso

No sólo necesitas una barra, también necesitas placas de peso para esa barra.

First, you need to make sure the plates you select are actually compatible with your barbell, in other words, if you have an Olympic bar, you need Olympic plates.

Una barra estándar de 1″ toma placas estándar de 1″.

Second, you may want to think about the style of plate you choose, bumper plates are the most common style for CrossFit.

Bumper Plates have a uniform diameter, but the weight and width of the plate varies. The uniform diameter makes them safer to drop.

Rogue HG 2.0 Bumper Plates (1)Rogue HG 2.0 Bumper Plates (1)

rogue large buttonrogue large button

I recommend Rogue HG 2.0 Bumper plates. They are simple affordable, respectable “no frills” plates that will hold up under abuse.

Pueden ser comprados como un conjunto, o en pares.

3. Desarrollador de Glute Ham

Glute ham developer machines, are not an absolute necessity, but many CrossFit Gyms have them.

You can opt for one, get one later as you build your gym, or use alternative exercises for the glutes and hamstrings.

These machines strengthen the ham strings and the glutes, better than most other pieces of equipment.

In order to build endurance and stamina for high-intensity workouts, or beneficial strength for squats, you need to devote enough time solely to working your glutes and hamstrings.

Not only do these focused exercises make a wide array of activities easier, they can also help prevent workout-related overuse injuries.

Recomiendo el Rogue 3 x 3 Echo GHD.

Rogue 3x3 Echo GHDRogue 3x3 Echo GHD

rogue large buttonrogue large button

This 3 x 3 Echo fits on TOP of your Plyo Box, so it takes up less space in the garage, plus you can store it away if you need the room. The price is not bad either.

Para más opciones en el ejercicio GHD y en la máquina CrossFit lee nuestra guía completa “ Las mejores máquinas de desarrollo de jamón glutinoso”

4. Banco de pesas

Necesitas un banco de pesas en tu sala de CrossFit.

Bench presses, triceps dips and a place to rest are just a few things a bench is good for. Just about every home gym has one and it is usually the first thing purchased.

A great weight bench will be comfortably padded, offering you back support for difficult workouts.

The ideal bench will be adjustable, allowing you to set the configurations you need to perform a variety of moves.

If you are looking for a solid bench that will not break the bank, I recommend the Rogue Flat bench 2.0.

Rogue Flat Utility Bench 2.0Rogue Flat Utility Bench 2.0

rogue large buttonrogue large button

It has a nice thick neoprene pad, is made from 11 gauge steel has stable angled legs and can hold A LOT of weight for a little price.

La contraparte ajustable de este banco plano es el pícaro ajustable 2.0. Es más cara, pero también se ajusta.

5. Bola médica o Slam Ball

Medicine balls excel at promoting core strength, improving stamina, developing better reflexes, enhancing coordination, and even building better balance.

These padded, weighted balls are cumbersome to use at first, but consistently working with them comes with a ton of benefits that are readily accessible to CrossFit enthusiasts.

Medicine balls come in several weights, though it is best to start with the lowest weight and work your way up.

Attempting to use a medicine ball that’s too large, especially when you’re inexperienced, is inadvisable. This isn’t something you’d want to clumsily drop on your foot.

Recomendamos el Valeo Medicine Ball.

6. Anillos de gimnasia

Las anillas de gimnasia no son sólo para la gimnasia.

De hecho, la primera vez que puse la mano en un anillo de gimnasia fue en una caja de CrossFit.

These super durable rings are affixed to heavy-duty straps, and are intended to be installed securely into your garage ceiling or hung from a stable pull up bar.

Raising and lowering the rings will allow you to perform a variety of different workouts with them, making them a versatile tool.

Recomendamos los Anillos de Gimnasia Nayoya para el entrenamiento de fuerza de cuerpo entero y CrossFit.

7. kettlebells

Kettlebells are a staple of every box and CrossFit gym, and they deserve a place in your home gym too.

Necesita las pesas para los columpios de pesas, las cargas de los granjeros y porque se ven geniales.

También se usan para un montón de otros movimientos.

They’re also a little safer than traditional plated dumbbells, because you won’t have to worry about the plates sliding around.

Ya que los kettlebells son de peso fijo, considera la posibilidad de comprar un juego.

The Yes4all Vinyl Coated Kettlebell Set makes a decent set at a reasonable price. They have a vinyl coating that protects floors and walls too.

8. Un equipo de escalada con cuerda

¿Recuerdas cuando subiste a la cuerda en la clase de gimnasia?

CrossFit le permite revivir ese recuerdo de la infancia!

The Rope climb is so ubiquitous in CrossFit that several of the best CrossFit Shoes have special traction on the inner sole, just to help you grip the rope and reach new highs.

Nunca debes subir a una cuerda que no esté diseñada para escalar.

Some ropes have lower weight ratings, and the texture can work against you. You don’t want a rope that will either slide right out of your hands, or cause significant rope burn.

You also don’t want a rope that will fray too easily. Make sure the rope you purchase is specifically designed for climbing exercises.

Recomendamos la cuerda de escalar Manila de 1,5 pulgadas.

9. Caja para sentarse en cuclillas Caja de salto pliométrico

Squat boxes, sometimes called plyometric boxes, are a piece of equipment commonly used in CrossFit WODs.

People use these durable boxes for jump exercises, step-ups, a variety of squats and other types of torture…er…I mean exercise.

You must use a box designed jump on – you need something that can take a substantial amount of abuse and weight.

No puedes permitirte tener un descanso de la caja mientras haces ejercicio.

Recomendamos la caja pliométrica de madera Rep Fitness 3 en 1 para CrossFit y acondicionamiento.

10. Cardio: Máquina de remo o bicicleta de aire

CrossFit doesn’t use many exercise machines, because machines tend to exclude using stabilizing muscles, defeating the purpose of functional fitness.

Pero…

La máquina de remo es una excepción a esta regla.

La máquina de remo se usa para CrossFit Cardio.

The idea behind the rowing machine is to make sure you are completely gassed in as little time as possible. If you feel like you are dying, you are doing it right.

The rower develops strength in all of your major muscle groups – especially the core and arms – while you’re elevating your heart rate.

The combo of strength training and cardio makes a rower the perfect addition to your CrossFit gym, as it’s the ideal multi-tasker.

Recomendamos la máquina de remo interior Concept2 Modelo D con PM5.

¿Quieres otra opción?

Air Bikes are also really popular in CF gyms. They make for a killer Cardio “sesh” without annihilating your joints and knees.

Me gustan los dos Bicicleta de aire Rogue Echo y el muy querido Asalto a una moto de aire. Tienen el mismo precio y la misma calificación de usuario.

Rogue Echo BikeRogue Echo Bike

rogue large buttonrogue large button

The biggest difference comparing the Rogue Echo Bike vs Assault Bike is that the Rogue Echo is heftier, and weighs about 50 lbs more than the Assault bike.

También tiene una transmisión por correa que no requiere mantenimiento. La bicicleta de asalto tiene transmisión por cadena.

11. Mancuernas

Las mancuernas y CrossFit han sido amigos desde que CrossFit fue concebido.

Most Garage gyms sport a few dumbbells, or even a full set, and Every CrossFit Home gym needs a set.

This versatile piece of equipment is used frequently in WODs and a full set allows you to scale easily to your fitness level.

Además, un juego completo hace que el gimnasio en casa se vea elegante.

I like the Xmark sets. You can choose smaller or larger sets and tiered racks to hold them all.

X Mark makes a high quality product at a fair price and I often look at them first when shopping.

12. Levante la barra

La barra de tracción es un elemento común utilizado en las MADRIDES CrossFit.

Tu gimnasio CrossFit no está completo sin uno.

If you have a high quality stable squat rack or power rack, it likely includes the pull up bar.

If you do not have a pull up bar, a wall or ceiling mounted bar are good choices for small home gyms.

A free standing bar may also work, but they take up space, and are not as stable as the kind you find on a power rack, which is why I am not crazy about free standing pull up bars.

La mejor solución es un sólido soporte de potencia o una barra de montaje en la pared.

Ocupa el menor espacio posible y si se instala correctamente, es bastante estable.

I recommend the Titan Fitness Wall mounted pull up bar. It holds 500 lbs, sits far from the wall, can be used to hang your gymnastic rings, TRX, and do kipping pull ups.

13. Paquete Rogue CrossFit

Rogue ofrece varios paquetes de CrossFit para empezar a hacer gimnasia en casa con CrossFit.

La simple sigilosa Package has an Olympic Ohio barbell and Bumper plate set, and a set of wood gymnastic rings.

The All Out Warrior Package includes the Ohio Bar and Bumper plates, wood gymnastic rings, a freaking concept 2 rower, kettlebells, parralette bars and a bunch of other stuff.

Warrior CrossFit Package RogueWarrior CrossFit Package Rogue

rogue large buttonrogue large button

El paquete del Guerrero es una caja en una caja.

En serio, es tanto equipo que se envía en varias cajas.

Tiene todo el equipo que necesitas para abrir tu propio gimnasio CrossFit.

Y finalmente, armar tu gimnasio

crossfit workout street gymcrossfit workout street gym

Una buena base: Alfombras de seguridad

CrossFit implica mucho trabajo de levantamiento y caída.

Algunos equipos pesados podrían dañar el suelo de tu garaje o tu equipo.

Gym floor mats also provide excellent grip for stable footing, making it easier to maintain the proper stance and stay firmly planted to the ground when doing power cleans or heavy squats.

Recomendamos el tapete de ejercicios ProSource Puzzle Exercise Mat EVA Foam Interlocking Tiles.

Las probabilidades y los finales de CrossFit

Algunos otros artículos que puedes recoger para completar tu gimnasio son:

  • Saltar la cuerda
  • Zapatos para levantar el calzado…
  • Envolturas de muñeca para levantar
  • wod grips
  • Tiza

Si estás empezando, puede que no necesites comprar todo este equipo de una sola vez.

Start with a few small basics, and slowly build your CrossFit garage gym to be fully operational.

Si no tienes los fondos para comprarlo todo de una vez, no te preocupes.

Slowly set money aside and make modest investments with every paycheck until your CrossFit home garage gym becomes an enviable powerhouse.

¿Necesitas ayuda para planificar?

Te cubrimos las espaldas.

The Garage Gym Power Home gym Planner showcases several online planning tools so you can design the perfect gym layout.

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Annett Fiedler

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Hola! Mi nombre es Annett Fiedler y soy una FANATICA DE LA APTITUD confesada por mí misma. Me encanta mantenerme en forma, pero entiendo que el ejercicio definitivamente no es la taza de té de todos los demás! Mi sueño es que mi información sobre el ejercicio y los entrenamientos en casa para principiantes, también despierte en todos ustedes el amor por el ejercicio.