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

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Old 04-12-2006, 08:09 AM   #1
Patrick Datoc
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Any suggestions on modification of the WOD if you only have one bar?
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Old 04-12-2006, 08:57 AM   #2
John Messano
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it can be done. I urge you to use moderate weights. Let's pick some round numbers for the example: DL 200, BP 150, CL 100

at your 10th DL, walk the bar onto the bench racks. strip the bar of 50 lbs. BP.

at your 10th BP rep, rack it. strip the bar of 50 lbs. hang clean it. walk backwards away from the bench. Clean.

after your 10th rep, lower to floor, add 100 lbs.

repeat 9 times, decreasing 1 rep for each new set.

Am I making sense?
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Old 04-12-2006, 09:27 AM   #3
Dennis Yiatras
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john I found out 1/2 way during linda after the squat cleans. You need to set the bar on jack stands. It was really a hassle lifting the bar and putting 55# on each side .This was really the wear down part for me. But I decided to use the jack stands and that helped considerably. Next time I will see a major improvement.. Nothing like a workout within a workout..
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Old 04-12-2006, 09:32 AM   #4
Dennis Yiatras
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oh I forget to mention after the d/l you have to put the bar back on the jack stands to unload the 55# on each side. And then put the bar on squat rack for bench presses. Wow I dont believe I just did linda like this..
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Old 04-12-2006, 10:35 AM   #5
Patrick Datoc
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John and Dennis,
Thanks for your input.
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Old 04-13-2006, 11:39 AM   #6
Carrie Klumpar
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Another possibility if you have just one bar but also some heavy dumbbells is to set the bar up for the deads and use dumbbells for the bench and clean. (This will work better for the lighter folks and/or those scaling back a bit.)

Is it exactly the same? No (especially for the cleans), but I think it does preserve the stimulus, and you don't need as heavy DBs as barbells to get the same effect. DB bench press is just plain harder than with a bar. And I know I can clean 100 lbs on bar a few times, but I'm not sure I could clean two 50-lb. dumbbells at all. (Of course, now I'll have to go try when I get to the gym....)

What the heck, the DB version would be an interesting variation just for the sake of it.

Another possibility if you have two bars, or can stand changing the weight for the DLs and cleans (not so bad since both start from the floor) is to sub handstand push-ups for the BP. Again, not the same, but a reasonable approximation.
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