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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 04-18-2010, 02:31 PM   #1
Zachary Luke Smith
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Location: Atlanta  GA
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Mainsite WODS for Limited Equipment?

I've no room for an Olympic bar in my cramped apartment, so I was wondering if anyone took the time to scale the mainsite WODs with a dumbell, sandbag, and door gym pullup bar.

I was able to get my hands on "Crossfit Bodyweight Workouts" by Shane Skowron (Version 1.5). I came across "Squad PT," which is a good example of what I'm looking for, except that it's programmed for the military and uses military equipment. (http://militaryathlete.com/page.php?page_ID=47)YOU MUST ANNOTATE ALL LINKS WHETHER WORK AND FAMILY SAFE.

Here's a list of my equipment, if it helps:
parallettes
2 dumbbells
80lbs standard weight (only enough weight to make one dumbbell heavy)
sandbag, up to 150+ lbs
pullup bar (doorway gym, can't kip)
2x45 lbs and all smaller size Olympic plates
25lb medicine ball
dip belt (home made )
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Old 04-24-2010, 05:42 PM   #2
David Meverden
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Re: Mainsite WODS for Limited Equipment?

There will be lots of workouts you can do with that equipment but I think you'll need to plan the substitutions yourself. Most of the subs will be pretty straight forward, like so:

Thruster => sandbag thruster
Barbell Clean => Dumbbell clean or sandbag shouldering
Dips => dips between chairs or make some rings, hang them from pullup bar
Deadlift => Sandbag deadlift
KB Swings => Dumbbell swings
Box Jumps => Tuck Jumps

You'll just have the limitation of not being able to do any well calibrated or particularly heavy strength work.

Hope that helps, as a start.
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Old 04-25-2010, 02:24 PM   #3
Scott A Martin
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Re: Mainsite WODS for Limited Equipment?

Consider investing in one of Ross Enamait's books (WFS). Your equipment seems well suited to the type of strength and conditioning work he does.
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