For time: 600 m row 20 kipping pull-ups 500 m row 15 kipping pull-ups 400 m row 10 kipping pull-ups 300 m row 5 kipping pull-ups
1 | 2009-02-19
Greg and Aimee - any suggestions for sub for rows?
2 | 2009-02-19
Rossi - You can run the equivalent distances, or in a pinch, jump rope. For jump ropes, approximate it by doing the number of meters / 5 for the number of jumps. Not super accurate, but good enough.
3 | 2009-02-19
4 | 2009-02-20
I remember reading crossfit advocating SDHP (sumo deadlift high-pulls) with an empty bar in place of rows, something to the tune of 10 reps per 100m. Any thoughts on this?
5 | 2009-02-20
David - It's a similar enough movement, but the problem is loading - even with the lightest bar, you're still squatting every time, which is a lot more resistance that you get with even the hardest rower setting. So I much prefer just using a different monostructural exercise like running, cycling or rope jumping.
6 | 2009-02-20
2 Pos Snatch:
Subbed 10 kb swings/100 m row and forgot to time.
...My left shoulder has been bothering me for awhile. I've felt and can visibly see a little protrusion on it that isn't there on the right. I have an appointment w/ the orthopedist Thurs. and will be trying to take it easy for the next week, which may or may not happen.
7 | 2009-02-20
2 position snatch - 125 x 3
OHS - 225
Metcon - 20min...hands are torn up and I'm not very good at kipping...but I did it as rxd.
8 | 2009-02-20
I subbed sdhp for rows a few years back for a long rowing wod, i got so sore and sick I was unable to do anything for about four days. I wasn't exactly out of shape either. you want to beat the crap out of yourself, try sdhp that damn bar for a few hundred reps, with a few hundred thrusters...